In this Article
Breastfeeding is a beautiful bond that you share with your baby; however, sometimes this pleasant and comforting experience may give you nightmares. This may happen when you experience back pain while breastfeeding. Though it is very common to experience backaches while breastfeeding, if you do not take corrective measures to reduce the pain, it may get aggravated. Here in the following article, we shall be discussing what causes back pain and various tips to relieve it.
What Causes Back Pain while Breastfeeding?
There are various reasons that may cause back pain while breastfeeding and some of them are listed below:
- It may be because of the extra pregnancy weight that you may still be carrying.
- You undergo a lot of pain during pregnancy and labour, therefore sometimes your back may still feel sore from the leftover pregnancy and labour pain.
- The most common reason for back pain may be your improper feeding position. It is very important that you not only position your baby correctly but also pay heed to your position and support during each breastfeeding session.
- Sometimes lifting heavy objects may cause back pain that may further aggravate while you breastfeed.
- Also, pain in the back may be due to some previous accidents that may have harmed your back and breastfeeding may cause more pain and discomfort.
Tips to Relieve Back Pain while Nursing
Here are some tips that may help you relieve your back pain while nursing:
1. Pay Heed to your Breastfeeding Position
The wrong feeding position is the most common cause of back pain and many mothers unknowingly may do so. It is very important that you check your feeding position and you are not leaning forward or slouching. It is also seen that some breastfeeding moms may find a certain position uncomfortable or painful whereas other feeding positions may cause no discomfort. Therefore, it will be a good idea to try different feeding positions. To avoid back pain, breastfeeding while lying down may be a good option.
2. Use Pillows for Support
You may often find yourself leaning forward to feed your baby, which may put a lot of stress on your back. You may prop your baby position up by using some pillow to get him closer to your breasts. Alternatively, you may use pillows to provide extra support for your back.
3. Use a Right Chair
If you sit on a chair to breastfeed your baby, it is very important that you choose the right kind of chair. Abstain from sitting in a deeply cushioned chair which makes you sink into it because this may cause back pain. Instead, it is recommended that you choose a firm chair and sit in an upright position. A better posture and sitting position help in reducing your back pain.
4. Get yourself a Rejuvenating Massage
It is seen that in an effort to tend to your baby’s requirements mothers often neglect their health and well-being, which in return may cause various aches and pain. Getting a relaxing massage is a great way of getting rid of an obnoxious back pain. Do not hesitative to ask for help from family and friends to take care of your baby when you pamper yourself.
5. Walk to Reduce Pain
Walking is very effective in strengthening the back muscles. Take a break in between the feeding sessions and invest some time in walking. If you cannot find time to go out and walk, you can walk inside the house. However, it will be a good idea to have a walk outside in open for half an hour to strengthen your back muscles.
6. Rest Whenever your Baby Sleeps
Getting adequate rest and sleep is of prime importance for any mother, especially if you have delivered your baby recently. Though it may seem like a herculean task but sneak out time and sleep or rest when your baby sleeps. It is often seen that a well relaxed and rested body is less likely to have problems such as back pain.
7. Start Exercising Soon after the Birth of your Baby
Usually your body may take approximately six weeks to heal itself after the birth of your baby. As soon as you feel healthy and fine, you should begin by doing some light exercises and yoga to get your body in shape and also to strengthen it. Start gradually by investing 10 to 15 minutes daily and slowly increase the time and intensity of your workouts. Doing so will help you overcome your lower back pain breastfeeding.
8. You Can Try Feeding in a Standing Position
If sitting-feeding sessions are taking a toll on your back, you can try feeding your baby in a standing position too. There are various kinds of infant carriers available that you can use for this purpose. However, make you secure your baby properly in the carrier and also pay heed to the latching position.
9. Drink Water to Stay Away from Aches and Pains
When you get engrossed in taking care of your baby, you may forget to drink the adequate amount of water, this may make your body dehydrated. Dehydration can not only make you feel tired and exhausted but it may also lead to various kinds of aches and pains. Therefore, it is suggested that you drink at least 8 to 10 glasses of water in a day to keep dehydration at bay.
10. Alternate Hot and Cold Treatment
You can take an ice pack and place on the affected area of your back for approximately 20 minutes, take a break of 10 to 15 minutes and then apply hot compression. You can do this alternate hot and cold treatment for a few times to get relief from your backache. It is a great way of reducing pain in lower back and upper back pain while breastfeeding.
11. Stay Away from Stress
It is very important that you keep stress at bay. If you feel stressed or anxious, make sure you do things that may reduce your stress levels such as, taking a warm bath, listening to some good music, get some sleep or get a good massage. You should do whatever makes you relaxed and happy.
12. Ask for Help From Your Family and Friends
Motherhood may exhaust you and it is very normal to feel that you cannot manage everything on your own. Ask for help, whenever you feel you cannot handle things all by yourself. It will be an excellent idea to join some new mommies group in your locality, where you all can get together and share your motherhood experiences and also may get some tips on better parenting.
Easy Stretches to Relieve Breastfeeding Back Pain
Stretches are very good for relieving back pain and here are some easy stretches that you may try to battle breastfeeding back pain:
1. Stretch in a Dog/Cat Pose
Get on your fours, place your hands under your shoulders and your place your knees hip-distance apart. Inhale and gradually arch your back by looking up, now by looking down exhale slowly and roll your back and tuck your tailbone under. You can repeat this a few more times to get relief from breastfeeding nerve pain in the back.
2. Stretch in a Child Pose
Sit in a child pose and stretch your arms in front of you by placing your palms flat on the ground. Inhale by taking a deep breath into your upper back and by slowly exhaling rest your chest towards the ground. Move your hands towards left and breathe into your right ribcage and then do the same on the other side.
3. Restorative Chest Stretch
Take a towel and roll in horizontally. Place it on the ground and lay on the towel by placing it around your bra strap area. Spread your arms outwards with your elbows touching the ground and your palm facing the ceiling. Inhale deeply and as you exhale let your body push your body towards to the rolled towel.
4. Bending Forward with Elbows Clasped at The Back
Stand straight and take your hands at the back and grab your elbows. Slowly inhale into your chest and bend forward while exhaling. Hold this position and inhale where you are tight and slowly exhale from your mouth.
5. Stretch Forward and Up With a towel.
Stand with your legs hip-distance apart. Hold a towel and stretch your arms in front of you, a little more than shoulder-distance apart. Now, while inhaling, take your arms up and while exhaling, get them down. Similarly, inhaling, get your hands in front and exhaling, get them down. Repeat this a few times.
All these stretches are great for helping you in getting rid of back pain during breastfeeding. However, it is suggested that you seek medical advice before opting for any of the above-mentioned suggestions for relieving back pain.