You have a lot to deal with as a nursing mother. I know nursing can be such a pain in the neck. Breastfeeding should be a quiet time when your new baby gets nourishment and you both get to spend special bonding moments together. You don’t want back and neck pain to detract from that experience.



My Aching Neck ,Back and shoulder
For more immediate reasons, the repetitive nursing position and improper posture you use in the many feedings each day can strain your neck and mid back. “Nursing neck” or “nursing back” sometimes causes a burning sensation, numbness, or tingling. Pain often occurs in the neck, mid back and shoulder blade region and shoulder. That’s understandable since you’re sitting in for 20-30 minutes, every few hours every day in a flexed forward position, looking down at your beautiful baby.
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Ergonomics and Posture to Reduce Pain
Posture and support can significantly lessen the strain. Position yourself properly, and make use of aids that take the load off your neck and back.
Posture. While finding a comfortable spot when breastfeeding is important, so is correct posture. Your baby should be brought up to your chest (instead of leaning down to breastfeed). This will promote an ergonomic posture and will reduce any existing strain on your back and neck.
Supporting the weight. Add some extra pillows to support your back while breastfeeding and a chair with armrests will also help support the baby’s weight. Another idea is a special nursing pillow. It conforms to your body, brings the baby up higher so you don’t need to support all of his/her weight with your arms, neck, and back. If you need something more mobile, a sling can be a great investment. It offers support for the baby’s weight and it’s comfortable to use when out and about.
Heat bag. A heat bag used across your neck and shoulders while nursing relaxes the over-stressed muscles and increases relaxation. It lets the milk flow easier too.
Supportive Chair.;A soft couch feels good for tired nursing mothers but opt for a more supportive seating arrangement if possible. Most couches lack proper lumbar support, which could result in upper back and neck strain as you feed. Choose a glider or soft rocking chair where you’re able to maintain an upright position to avoid slumping.
Use a footstool to support feet. ;This is especially important for petite moms who can’t touch their feet to the floor when sitting in the glider or rocker. If your feet don’t naturally touch the floor when seated back in the chair you’ll start to lean forward while nursing and you’ll slouch. ;Even for taller moms, resting your feet on a stool and letting the low back relax is helpful for back and posture. It helps eliminate stress on legs, back, shoulders, and arms.
Nursing and Pumping Bras. A well-fitting maternity or nursing bra will offer additional support to the breasts and the back during nursing. A nursing bra should have wider straps than a normal bra, and should be fitted so that there’s no increased stress on the back. A professional fitting can help to make sure that you buy the best shape, size, and design for your needs.
Cervical pillow.;Use a cervical pillow to rest your neck muscles while sleeping. It will help you keep a proper spinal curve.
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Stretching Exercises to Relieve Tension
Here are some feel-good exercises that help:
Doorway stretch.;Standing in a doorway, place your elbows, forearms and palms flat on the wall on each side of the doorway. Step forward with your right foot and press your chest through the doorway. Breathe deeply into your chest and lungs. Exhale, allowing your chest and shoulders to relax and soften.
Towel stretch. Standing up with feet about hip-distance apart, hold a towel a little further than shoulder-distance apart. Inhale with your arms above you, exhale with your arms down in front of you, inhale with arms up above your head, exhale with your arms behind you, inhale up and exhale down in front. Repeat for 10 rounds. Inhale through your nose and exhale any tension or stress out through your mouth.
Neck stretch.;Put your right arm behind your back and look all the way to the left. Continue to look left and down. ;Hold for 1 minute then repeat with the left arm behind your back and turn and look to the right and down. Hold this stretch for 1 minute. Repeat several times throughout the day.
Cat & dog stretch. Get on all fours with your hands under your shoulders and knees hip-distance apart. Inhale as you arch your back and look up. Then exhale as you look down, slowly rounding your back and tucking your tailbone under. Repeat a few times.
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