Breastfeeding Positions For Back Pain Relief

Introduction

The birth of a child is one of the most exciting moments in one's life. From the baby smell to the adorable countless dynamic moments with your baby, the thrill of motherhood knows no bounds. Certain challenges encompass these memories and as a new mom the thrill of these moments may soon run out as you juggle between savouring the moments with your baby and finding the strength to ease these challenges.

Are you a new mom facing sleep deprivation, baby cries, postpartum depression, or navigating being there for yourself and your newborn? Are you having aches and pains even while breastfeeding your bundle of joy? Hey mama! As much as these lists seem endless, we will be walking you through ways to relieve your back pain during breastfeeding.

We are here to ease your affairs and enjoy your new “hood” journey! Read on to understand the ways to relieve back pain during breastfeeding.

Importance of breastfeeding positions for back pain relief

Breastfeeding is a crucial part of a baby’s growth as a newborn relies on the mother to supply adequate nutrients required to thrive and ensure continuity of life. Breast milk contains macronutrients and micronutrients e.g. vitamins, minerals, carbohydrates, and protein for maximum growth and immunity for the newborn.¹

Breastfeeding can be done either directly by the baby latching on the mother's breast or by pumping milk known as bottle-feeding. According to the NHS and several other health organizations, breastfeeding is strictly recommended for the first 6 months of a child’s life.² This is important and any challenges faced whith it should be taken with optimal attention and rapid solution.

The comfort of the mother is the comfort of the child, a symbiotic relationship I must say! New mothers must ensure they are in their best comfort while feeding their new ones. 

Healthy mama, yayyyy! Your newborn needs you in the best shape as much as you need to keep him/her safe too. This article takes you to achieve good body posture while breastfeeding to relieve and prevent back strain and pain.

Understanding back pain in breastfeeding

Back pain in breastfeeding is a frequent occurrence in nursing mothers, many nursing mothers suffer from muscle-skeletal pain associated with the neck, lower back, shoulder, and upper back pain. All of these are associated with bad posture during breastfeeding.³ 

Causes of back pain during breastfeeding

Factors causing back pain during breastfeeding include:

Choice of breastfeeding posture

There are several types of breastfeeding posture; each one should be discreetly used according to the condition when breastfeeding. 

Certain breastfeeding posture fits into a particular timeline. While most attention is on the newborn, it is important for new mothers to study themselves and check which breastfeeding method is appropriate for them. 

The frame of breastfeeding performed in a sitting

It is widely clamored for humans to take breaks in between sitting. According to the UK chief medical officer’s physical activity guidelines report on gov. uk, it is recommended to break up long sitting hours with the least activity.⁴

This is for all humans, not to talk of a new mama, after all the pregnancy period and labor-intensive hours, with most women still suffering from pain during delivery due to vaginal stitches, CS section, and soreness of the breast. Give yourself a break Mama, wear your crown, and stand so tall! 

New moms should ensure timely feeding with short duration to prevent long sitting postures at a go.

Number of children being breastfed

New mothers with more than one newborn should effectively plan feeding of the babies to ensure hours are not spent feeding the little ones. This will cause a detriment to the muscles and bones which can result in back pain, body ache, neck back pains.

Poor posture during breastfeeding

It is recommended to ensure accurate body positions while feeding newborns to prevent back pains and other associated pain.

Impact of poor posture on back pain

Poor body posture causes overload on our spine leading to the weakness of tissues in the lower back; this causes a break in the stress limit in the back causing strains and pains.⁵ 

Prolonged sitting while breastfeeding causes stress in the muscles and bone joints leading to pain in the back and overall body soreness. It is essential for nursing mothers to incorporate good postures while feeding and use support aids to ease the stress.

Common breastfeeding positions

There are different types of breastfeeding positions nursing mothers can choose from. They include:

Cradle hold

This is the most common breastfeeding method. The baby lies on the mother's lap and the head is cushioned in support by the mother's hand. To effectively ensure the right position, the mother should rest the back on a surface, if on the bed, legs should be properly straightened on the bed, if sitting, the mother should support her feet by resting on a small support to prevent leaning forward which can cause neckback pain.⁶

Pros

• Gives the flexibility to lean on support which sheds off stress from the neck and back
• If done properly, both mother and child are well aligned and properly positioned

Cons

• Can be uncomfortable for mothers who had a cesarean section

Cross-cradle hold

This is also referred to as. It is similar to a cradle-hold. The difference is the baby is supported by a pillow on the lap. The baby’s neck is gently supported by the mother while the mother rests on support to give proper alignment.⁶

Pros

• Suitable for nursing mothers with twins as they can be fed simultaneously without difficulties
• No back pain for the mother
• Baby settles in well with the comfort of the pillow or cushion given

Cons

• Newborn could choke if enough space is not given between the support and the mother’s nipples
• Stress could result on the mother's neck and back if not aligned well

Football hold

This is also referred to as clutch hold. Baby is held sideways, head handheld by the mother while back and legs are held under the mother's arms. To properly demonstrate, if your baby will latch on the left breast, hold your baby facing your left side. Put the baby’s head under the left nipple and support the baby's body with your left arm. A pillow or cushion foam can help support the baby’s weight.⁷

Pros

• Good for cesarean-section mothers
• You have large breasts
• Gold for flat or inverted nippled mothers
• Good for twin moms.

Cons

• This can lead to more strain on the arms and back
• Babies on the heavyweight side can cause strain for mothers
• It has to be accurately done 

Side-lying position

This position requires lying on either side with the baby positioned alongside the mother as well to ensure proper feeding. 

The mother lies on the right or left depending on her comparability, ensure the baby is properly positioned as well, put some cushions to support your back then support your baby with a blanket as well. Proper level alignment is needed to ensure mother and baby level is balanced.⁶

Pros

• Good position for Cesarean mothers 
• Good during the middle of the night
• The body is at the adequate resting phase
• Good position for working moms after hours of physical activity at work

Cons

• Baby's ear and hands may get twisted during the process
• If done ineffectively, much strain goes to the lower back

Ergonomic tips for back pain relief

1. Make use of support pillows to prevent and relieve back pain. Make use of soft pillows rather than the hard ones. A feeding cushion can help you
2. Ensure appropriate use of chair and cushion to relieve back pain. You can substitute a high chair with a level-based one to aid effective sitting. Use cushions as deemed fit to help alleviate body strain
3. Adjust breastfeeding height ensure; proper neck-head alignment between you and your newborn
4. Relaxation techniques: As previously stated take breaks between feeding sessions and rely on the side-lying position when less energetic

Tailoring breastfeeding positions for back pain relief

After reading the position techniques listed in this article. It is quite important to tailor some factors before settling on one method. Factors to consider include:

Know yourself

It is important to choose the right position for your body. You can practically use all methods and choose what will most comfortable for you.

Adapting positions as the baby grows

Babies change rapidly as they grow which causes an increase in weight gain and it is essential to choose comfort feeding positions as they grow.

Seek professional guidance

Motherhood is an exciting yet exhilarating experience. It can get overwhelming trying to navigate all alone, but you can always consult professional healthcare to seek guidelines on how to ease and manage breastfeeding to relieve back pain.

Other tips and care

Consider these tips to ease back pain while breastfeeding:

• Exercise minimally to stretch strained back muscles and bones
• Stretch arms and legs during the day
• Ensure appropriate rest is taken to relax tensed muscles
• Seek support from your loved ones during this period

Summary

It is important to prioritize your comfort while looking out for your newborns. Try out positions to detect which one goes well with you, your comfort is your baby’s comfort.