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).

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!

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One of our main goals as mothers is to encourage our children to learn, grow and play. They start out as our tiny, adorable babies who need us for everything, and somehow, before you know it, they grow into toddlers with ideas and opinions and desires of their own.

You may be hearing a lot more of "I do it!" or maybe they're pushing your hand away as a signal to let you know, I don't need your help, Mama. That's okay. They're just telling you they're ready for more independence. They want to be in charge of their bodies, and any little bit of control their lives and abilities allow.

So, instead of challenging your toddler's desire for autonomy, we found five of our favorite products to help encourage independence—and eliminate frustration in the process.

EKOBO Bamboo 4-piece kid set

EKOBO bamboo 4-piece kid set

This colorful set includes a plate, cup, bowl and spoon and is just right for your child's meal experience. Keep them in an easy-to-reach cabinet so they'll feel encouraged (and excited!) to get their own place setting each time they eat.


Puj PhillUp hangable kids cups

Puj PhillUp hangable kids cups

Before you know it, your little one will be asking (okay, maybe demanding) to fill their own water cups. This amazing 4-pack of cups attaches directly to the fridge (or any glass, metal, tile or fiberglass surface) making it easier for your child to grab a cup themselves. Just be sure a water pitcher or dispenser is nearby, and—boom!—one task off your plate.


Wise Elk puzzle tower blocks

Wise Elk puzzle tower blocks

These beautiful blocks, made from sustainably-sourced wood and water-based, non-toxic, lead-free paint, will keep your little one focused on their creation while they're also busy working on their fine-motor skills. The puzzle design will encourage patience as your kiddo creates their own building, fitting one block in after the next.


Lorena Canals basket

Lorena Canals Basket

This *gorgeous* braided cotton basket is the perfect, accessible home for their blocks (and whatever else you want to hide away!) so your kiddo can grab them (and clean them up) whenever their heart desires.


BABYBJÖRN step stool

BABYBJ\u00d6RN Step Stool

Your kiddo might be ready to take on the world, but they might need an extra boost to do so—cue, a step stool! An easy-to-move lightweight stool is the must-have confidence-boosting tool you need in your home so your growing tot can reach, well... the world.


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.


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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.

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