5 Stretches for Breast or Chest Feeding

When you decided to breast or chest feed, you may have expected sore nipples from time to time. But one thing you probably didn't anticipate: achy upper-body muscles.

During feedings, you might find yourself rounding your chest forward, slumping your shoulders or craning your neck in awkward ways to get into the perfect nursing position for your little one.

Often, posture falls low on the priority list when you're trying to make sure your baby is comfortable and well fed, Alissa Licata, FNP-C, IBCLC, a family nurse practitioner and international board-certified lactation consultant, says.

But all that slouching puts a ton of strain on your upper body, which can develop into discomfort.

"Breastfeeding is a common cause of shoulder, upper back and neck pain due to sitting in rounded and sub-optimal positions for prolonged periods of time," Carolyn Wright, PT, DPT, a pelvic health physical therapist at Bespoke Treatments, says.

"These positions can lead to tightening of the muscles in the front of the chest (pectorals) and neck (upper trapezius and levator scapulae) and lengthening and inhibition of the muscles in the upper back (rhomboids, middle and lower trapezius and serratus anterior)," Wright says.

On top of poor posture, "the emotional pressures that may exist during your feeding journey may cause you to hold your breath and tense your muscles, which can then manifest into physical pain," Licata adds.

While discomfort is common during breast/chest feeding, you don't need to grin and bear the pain. There are ways to improve your experience while still providing food for your baby.

One simple strategy to minimize muscle tension: Doing targeted stretches for your shoulders, chest and back. Stretching these areas can offset some of the stress on your upper body and counteract the aches and pains of breast and chest feeding.

These focused stretches aim to alleviate areas (think: neck, back, chest and shoulders) hit the hardest by prolonged periods of slouching. These movements are gentle on the body, so feel free to do them as many times as needed throughout the day.

"This activity improves the flexibility of the pectoral muscles and improves mobility in the front of the chest," Wright says.

"If you do not have a foam roller, try using a thick rolled-up towel,” Wright says.

"This helps to promote thoracic extension to reverse the prolonged rounding of the upper back during breastfeeding," Wright says. Don't want to do this seated? Here's how to perform the traditional cat-cow yoga pose on all fours.

"Your thoracic/mid-back extension and rotation becomes limited after sitting in rounded postures for prolonged periods of time," Wright says. This stretch promotes that movement.

If it feels like your shoulder blades want a stretch, it might be because they're compensating for tight chest muscles. This move helps to stretch the front of the shoulder that can become tight from breastfeeding.

With this one shoulder blade stretch, you can target all three muscle groups that tend to tense up during breast or chest feeding while promoting shoulder, chest and back flexibility.

In addition to upper-body stretches, making a few minor adjustments to your feeding position can also help you alleviate (or even prevent) upper-body pain.

Try these tiny tweaks to your technique to temper tension in your muscles:

Sometimes just being more aware of your alignment can help you relax and stop slouching. "Taking a deep breath, leaning back and relaxing your neck and shoulders can help improve discomfort," Licata says.

If this body awareness doesn't come easily (or you're simply too fatigued to remember), ask for assistance. "This is a task that your partner or support person can help with as well by reminding you to not slouch," she adds.

"Place a supportive pillow or cushion behind your lower back to reduce upper-body straining," Licata says. This little adjustment can lessen "the need to lean forward, which will help to maintain proper alignment," she says.

A simple switch to your feeding position can supply a stellar solution for less strain on your upper body.

"Alternating positions between cradle hold, football hold, semi‐reclining, side lying and/or koala hold are just a few various positions that can relieve pressure on these specific areas," Licata says.

Like breast and chest feeding, pumping can also put pressure on your posture by pulling your upper body into a rounded position. But there are ways to prevent pumping from becoming painful too.

For example, "When you pump, wearing a pumping bra or using a hands‐free pump can allow you to focus on your posture," Licata says.

If you need a little guidance on feeding position, posture or other nursing related issues, speak with an international board-certified lactation consultant (IBCLC). IBCLCs are health care professionals with expert knowledge in lactation.

"An IBCLC will be able to assess your posture and provide helpful personalized advice to prevent and/or fix upper-body straining," Licata says.

‌Where to Find Licensed Lactation Consultants ‌

Looking for a lactation consultant? The following organizations can help you locate local credentialed IBCLCs to support and aid you on your nursing journey:

“You can also contact your local hospital and/or local [chest/]breastfeeding support groups for IBCLCs in your community,” Licata says.

Where to Find Licensed Lactation Consultants