One thing that I see all the time in practice and have experienced myself is something I call ‘Breastfeeding Back’.
This is pain that is experienced, usually in the upper to mid back and neck, by mums who are breastfeeding. Some of this is from breastfeeding position and holding baby, and some is also from falling asleep in all kinds of weird positions on couches, in chairs, and elsewhere. I’ve woken up many a time with a cricked neck after falling asleep on the couch at 3am! While we know this isn’t forever it’s good to be able to get some relief.
Here are some tips on preventing and easing this discomfort.
1. Get checked by your chiropractor – Chiropractic care may help with upper back, lower back, and neck pain. It’s also drug-free, which is a consideration for both mother and baby during breastfeeding.
2. Position yourself comfortably with back support, pillows supporting your arms and your baby, and your feet supported by a footrest or a large book. Bring baby towards you once you are comfortable.
3. Position your baby close to you, with their hips flexed, so that they do not have to turn their head to reach your breast. Their mouth and nose should be facing your nipple. Their body should be so close that they are touching you. If possible, ask a helper to hand you your baby once you are comfortable.
Here is an example of good breastfeeding posture (raisingchildren.net.au)
4. Try different positions until you find one that’s comfortable for you. I found side lying particularly comfortable, especially when I was feeling tired. This may also change as baby gets bigger. I used the football hold a lot when my babes were new and moved to side-lying and cradle as they got bigger. Check out this link at La Leche League for some ideas: https://llli.org/breastfeeding-info/positioning/
5. Stretch often – doing some shoulder rolls, reverse movement may help with pain and discomfort. Click here for our free ‘Breastfeeding Stretches’ PDF (check with your practitioner before starting anything new)
6. Use heat – a hot shower or heat pack may help relieve tight muscles.
Resources
Download our free “Breastfeeding Stretches” sheet.
References:
https://www.breastfeeding.asn.au/resources
https://llli.org/breastfeeding-info/positioning
The Manga Report. (1993) An Independent Report Commissioned by the Ontario Provincial Government in Canada
Chapman-Smith, David LL.B. The Chiropractic Report. (2008) The Chiropractic Profession: Basic Facts, Independent Evaluations, Common Questions Answered. Vol 22 (5) pp1-8)
Bishop et al. (2010) The Chiropractic Hospital-based Interventions Research Outcomes (CHIRO) Study: a randomized controlled trial on the effectiveness of clinical practice guidelines in the medical and chiropractic management of patients with acute mechanical low back pain. The Spine Journal 10: 1055-64
Photo Credit: Getty Images
Caring Hands Chiropractic 