Happy Breast feeding awareness week!

I’m not here to comment on if you should be or should not be breast feeding. My unimportant opinion is fed is best, whatever works best for your situation is what’s best (I’m here to support you and your doctor’s advice). Either way, feeding babies can be tough on the body.

I have so many postpartum patients who come in who initially come in for their pelvic floor, but when I ask “How are you?” they will often respond “well my neck/midback/shoulder is bothering me from feeding the baby.”

Why does this happen?

First, your ergonomics may not be working for you. Laying unsupported on your side? Sitting in a chair without arm support or good back support? Try adding a little extra lumbar support by placing a pillow behind you if you’re on your side, or a towel roll behind your low back if you’re sitting in a chair.

Second, you’re probably sitting in one position for too long – even if you’re in perfect posture! Research is showing that posture and pain are actually not related. The advice I typically give these days is: your next posture is the best posture. But Naomi, I can’t move while I’m feeding the baby! I know. But there are some movements you can do to help. More on those in a minute.

Third, that annoying concept of atrophy! If you did not work out or severely reduced your activity level during pregnancy, you’ve lost some muscle strength. Here’s the annoyingly wonderful thing about babies – they get bigger! We have to build up a tolerance for that again. This comes back to that concept that is (rightfully) all the rage right now. WEIGHT TRAINING! It’s important to consult with your doctor and PT about what is right for you. Please don’t jump back in to what you were doing before without any guidance. You wouldn’t rehab from a knee surgery that way, so don’t with your postpartum journey either.

Here’s a great 5 exercise routine to do right after feeding the baby to help with your neck, shoulder, or midback pain:

*Not sure if this is right for you – please consult with a PT or your physician before starting*

CERVICAL EXTENSION SNAGS – 10x – towel behind your neck, look up towards ceiling, pull slightly on towel

HEART OPENERS – 10x – goal post hands, squeeze shoulder blades together and drive them down towards the floor

NORMAL CAT/COW – 10x – arch your back, look up, round your spine, tuck your chin

OPPOSITE HEAD CAT/COW – 10x – arch your back, look down, round your back, look up – THEN REPEAT CAT/COW again 10x

QUADRUPED THORACIC ROTATION – 10x each side – head on back of head, turn spine and look towards the ceiling

LAT STRETCH + CAT/COW – 10x – on edge of bed, coffee table, counter, put your elbows on the edge, arch and round your back 10 times – TO THE POINT OF A STRETCH

Need help dealing with neck/shoulder/midback pain related to breast feeding? Schedule a discovery call today to find out how I can help!

-Naomi