Menu

Ergonomics for Moms: Breastfeeding Positions

Physical Therapist Dr. Gia Fruscione helps you overcome the awkward positions motherhood puts you in.

Ergonomics for Moms: Breastfeeding Positions

If you’re a first-time mother, you’re most likely unaware of the workout your body’s about to experience from a daily nursing routine. Breastfeeding can be a daunting task! It requires moms to commit to multiple hours a day, holding and supporting a baby, in more positions than you could have ever imagined. But similar to adding a new exercise to your daily routine, nursing can leave your neck, back, wrists and even fingers feeling sore. Here are a few items to consider to help prevent overuse injuries from poor posture and body positioning while breastfeeding:

Use Good Posture While Nursing: Bring baby to your breast, not your breast to baby. Hunching forward, especially for 20 minutes, 6-8 times or more per day can lead to stress and strain on your back, neck and shoulders. Don’t forget to make use of pillows or cushions to help position and hold your little one in place during feedings (more on this below).

FEATURED VIDEO

Support your Arms and Baby at Once: Positioning and supporting your little one with pillows throughout the feeding will also help to avoid overuse of your arms and shoulders. Using breastfeeding pillows alone are usually not enough to keep your little one at the correct height for a feeding. Use regular bed pillows under the feeding pillow to help raise it and your baby to the height of your breast. This is true for any feedings, but especially for feedings where you are seated upright (i.e. cradle or football holds).

Be Cautious of YOUR Positioning: Be conscious of your position throughout the feeding process. Try not to slide down into a slouched position, especially if feeding in bed or on the couch – it will put an unfriendly stress on your back and neck. In order to prevent this, feed your baby while sitting upright with your back supported and your little one at the height of your breast (see #2 for positioning with pillows).

Relax your Muscles: You can get sore muscles caused by too much tension in your body. Unless necessary, always try to sit or lay down while breastfeeding. It will allow for extra support for your arms, neck, and back and will help to limit tension that you’d get from poor support while breastfeeding.

Breastfeeding will become a natural routine over time, but always be mindful of your positioning to help prevent overuse injuries. You need to take care of yourself to take care of baby!

Image source

For more information, visit www.dlvrmaternity.com

In This Article

    These challenges from Nike PLAYlist are exactly what my child needs to stay active

    Plus a fall family bucket list to keep everyone moving all season long.

    While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

    I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

    I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

    My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

    The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

    Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

    Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

    1. Go apple picking.

    Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

    To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

    2. Visit a pumpkin patch.

    We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

    To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

    3. Have a nature scavenger hunt.

    Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

    To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

    4. Have a touch-football game.

    Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

    To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

    5. Create an indoor obstacle course.

    Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

    To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

    This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

    Our Partners

    10 photos to take on baby’s first day that you'll cherish forever

    You'll obsess over these newborn baby pictures.

    Bethany Menzel: Instagram + Blog

    As you're preparing for baby's birth, we bet you're dreaming of all of the amazing photos you'll take of your precious new babe. As a professional photographer and mama, I have some tips for newborn photos you'll want to capture.

    Here are the 10 photos you will want to take on baby's first day.

    Keep reading Show less
    Life

    100 unusual + surprising baby name ideas

    From Adelia to Ziggy.

    Our list of 100 baby names that should be on everyone's list this year includes more choices than in the past of names that are obscure and surprising. That's because there are so many more unusual baby names coming into widespread use and baby namers have become a lot more adventurous.

    Expectant parents do not need to be told to move beyond Jennifer and Jason. Their thinking about names has evolved to the point that the most useful thing we can do is offer a large menu of intriguing choices.

    Here are our picks for the 100 best surprising + unusual baby names now.


    Keep reading Show less
    Learn + Play