How to Relieve Neck Pain From Breastfeeding
Post Partum Mini Series
Part One: How to Speed Up Postpartum Recovery
Part Two: Hypopressive Exercises for Early Postpartum Healing
Part Three: When Can I Start Running Postpartum?
Part Four: How to Relieve Neck Pain From Breastfeeding
Right now you're probably hunched over, shoulders rolled forward, phone in one hand trying to stay awake during another 2am feeding session. It’s no wonder so many of us moms have neck pain from breastfeeding! Between the overnight feeds, the cluster feeding sessions, and constantly looking down at your baby, your body is sending clear signals that something needs to change.
As breastfeeding moms, our body spends HOURS every single day locked into positions that stress your spine, especially your neck. And it's not just your neck that's suffering. That rounded posture is affecting your entire body- from creating extra pressure on your recovering pelvic floor to straining your already-taxed core muscles.
I know you're focused on giving your baby the best possible start, but you shouldn't have to sacrifice your body's wellbeing in the process. When my clients come to me with neck pain from breastfeeding, they're usually doing their best to power through it—taking ibuprofen, trying to stretch when they can remember, maybe even attempting to prop their baby up higher with pillows. But these band-aid solutions aren't addressing the real problem.
The good news? Small adjustments in how you position yourself during feeds can dramatically reduce strain on your body. I'm going to share exactly how to set yourself up for comfortable, sustainable breastfeeding sessions that protect your neck, back, and core.
The Problem With “Mom Posture”
If you're dealing with a constant ache in your neck and shoulders, your breastfeeding posture is likely the culprit. That hunched position—head forward, shoulders rounded, spine curved—might feel natural in the moment, but it's creating a cascade of problems for your postpartum body.
Most new moms spend 4-6 hours each day breastfeeding. That's a quarter of your day with your muscles locked in a compromised position. During pregnancy, your body already underwent significant postural changes as your baby grew. Now, in the postpartum period when your tissues are still healing, poor positioning for long periods of time can create lasting problems.
When you're slouched over during feeding sessions, here's exactly what's happening in your body:
Your core collapses, lowering your organs.
Your core muscles are completely disengaged. Instead of maintaining their natural tension to support your spine and organs, they're slack and ineffective. This isn't just about aesthetics; it's actually forcing your healing abdominal fascia to bear load it's not ready for. If you're dealing with diastasis recti, this position can actually slow your recovery. Your pelvic floor, which would typically be gently activated with each breath when you are in optimal posture, ends up bearing excessive downward pressure due to the slouch. In addition to inhibition of the core muscles, this slouch lowers your pelvic organs, contributing to the low belly pooch and will delay healing of your pelvic floor.
Your spine loses its natural curve, and discs compress.
Rather than maintaining its natural and optimal S-curve that distributes force evenly, your spine becomes stuck in a C-shape. When the spine stays in that seated C shape for a long period of time, the tiny and very important ligaments between each vertebra become over-stretched, putting the discs in a vulnerable position, and eventually leading to spinal muscle spasm. In addition to exposing your discs and weakening your spinal ligaments, this slouch posture also inhibits your deep core stabilizing muscles. By the end of a long feeding session, your spinal muscles are tight, fatigued, and sending pain signals up your entire back.
Your neck is strained.
Your neck position triggers a domino effect of tension. For every inch your head moves forward, it effectively doubles in weight from your spine's perspective. When you're looking down at your baby for extended periods, you're asking your upper back and neck muscles to support up to 60 pounds of force. No wonder you're ending each day with tension headaches and tight shoulders!
The strain doesn't stop when you finish feeding. These postural habits start creeping into everything else—how you hold your baby, how you check your phone, how you sleep. Before long, this compromised position becomes your new normal, setting you up for long-term discomfort and potential injury.
3 Postural Fixes That Change Everything
After working with hundreds of breastfeeding moms (and as a mom myself!) I've identified three simple positioning changes you can implement during your next feeding session.
Most moms I work with breastfeed in a chair, glider, or while rocking. While these positions can be functionally easiest for both you and your baby, they require a specific setup to protect your body while maintaining a comfortable, secure latch for your baby.
Try this during your next feed and you'll notice a significant difference in how you feel afterwards:
Elongate Your Waist and Open Your Ribs
This is your foundation for pain-free breastfeeding. Sit tall and create as much space as possible between your rib cage and pelvis. This elongation to your waist will not only reduce spine pain, it will also lift your pelvic organs and unload your pelvic floor, speeding up healing. Most moms collapse through their waist while feeding, which unnecessarily loads their healing abdominal fascia, lowers their organs and pressurizes their pelvic floor. By maintaining length through your torso and keeping your ribs open, you give your core muscles room to automatically activate properly and support your spine and organs. Your breathing will feel easier, your digestion will work better, and your core will have the space it needs to heal.
Opening your lower ribs while you elongate your waist will put your diaphragm in a position where every breath you take gently activates your pelvic floor muscles and lifts your organs, facilitating the healing process. Opening your lower ribs will also relieve tension in your neck. When your ribs are compressed and closed, it pulls your neck forward creating strain and pain. When your ribs are open and expanded, it encourages better head positioning and neck alignment.
Support Your Lower Back
Your lower back needs support to maintain its natural curve during long breastfeeding sessions. Place a small pillow or rolled towel right at your belt line - not at your mid-back where most moms instinctively put it. This simple adjustment prevents your pelvis from tucking under and maintains optimal spinal alignment. When your lower back is properly supported, your upper back and neck naturally fall into a better position. This also reduces pressure on your pelvic floor and helps prevent that heavy, dragging sensation many moms experience after sitting for long periods.
Align Your Ears, Shoulders, and Hips
This alignment is critical for reducing neck and shoulder tension. Draw an imaginary line from your ear through your shoulder and down to your hip. These points should stack vertically, creating a position that your muscles can maintain without strain. Most moms lean forward to bring their breast to their baby—instead, use proper positioning to bring your baby to your breast while maintaining this alignment. This keeps the weight of your head (about 10-12 pounds) properly balanced over your spine instead of pulled forward where it strains your neck muscles.
Why Your Breastfeeding Posture Matters
You’ll get the best results when you practice this posture consistently during those long feeding sessions—yes, even those middle-of-the-night feeds when you're exhausted and your form is the last thing on your mind! These small adjustments will relieve your neck pain from breastfeeding and actively support your recovery.
This is just one small piece of the postpartum training I offer inside The Core Recovery Method®. By protecting your core and pelvic floor, you’re reducing pelvic pressure, easing neck and back pain, and setting yourself up for a fast recovery and long-term strength.
