Breastfeeding Back Pain: Why It Happens, How to Fix Posture, and PT-Approved Relief for New Moms

Courtney Tanaka
Aug 13
4 min read

Becoming a mom changes everything—your schedule, your sleep, and yes, your body mechanics. If you’re feeding around the clock and noticing aching between your shoulder blades, neck tightness, or mid-back stiffness, you’re far from alone.

Research suggests that back pain is common during breastfeeding, with many mothers reporting recurring discomfort in the cervical (neck), thoracic (mid-back), and lumbosacral (low-back) regions. One recent study found that 84% of breastfeeding mothers experienced back pain at least once a month, underscoring how widespread this issue is—and how important proactive care can be.

As a physical therapist specializing in orthopedics and pregnancy/postpartum exercise, I help moms resolve breastfeeding-related posture pain every day. Below you’ll find a clear plan:

Why breastfeeding can hurt your back
How to set up your posture
The best exercises to support your neck and upper back
Ergonomic tweaks that make a big difference
Trusted, professional resources (including how to find an IBCLC lactation consultant and a pelvic health PT near you)

Why Breastfeeding Can Hurt Your Back and Neck

Feeding sessions—whether at the breast or with a bottle—often mean prolonged, repeated positions. You cradle your baby, lean forward to check latch, and gaze downward for long stretches. Over time, this creates a predictable pattern:

Forward-rolled shoulders and tight chest
Overworked neck extensors (that burning at the base of the skull)
Underactive mid-back muscles (rhomboids, lower traps)
Rounded thoracic spine that compresses tissues between the shoulder blades

This posture is completely understandable; it’s a byproduct of nurturing and bonding. But if left unchecked, it can snowball into persistent pain or headaches. The good news? Small alignment changes and a few targeted exercises can relieve symptoms quickly and help you feed more comfortably and confidently.

💡 Quick note on nipple pain and latch: Breastfeeding should not consistently hurt. Ongoing nipple pain or damage often reflects a latch or positional issue and deserves professional attention. The Academy of Breastfeeding Medicine (ABM) Persistent Pain Protocol is an excellent resource for you.

A PT’s Simple “Posture Reset” for Feeding

You don’t need to sit like a statue - you need a repeatable reset you can return to throughout the day.

The ReNew Me “3-Step Stack”:

1️⃣ Find your base (pelvis & ribs)

Sit on a firm chair or supportive couch edge.
Feel your sit bones on the surface.
Imagine your rib cage is an egg and your pelvis is the basket—center the egg, don’t tip it forward or backward.

2️⃣ Set your shoulders

Gently draw shoulder blades back and down (as if sliding toward your back pockets).
Avoid pinching—think gentle activation.

3️⃣ Align your head and gaze

Slight chin tuck, lengthen back of neck, bring baby to you (not you to baby).

💡 Tip: Adopt the micro-habit—“Every time I switch sides or stand up, I reset.”

Ergonomic Setup: Make the Position Work for You

Even great posture can’t fight poor setup. Borrow tips lactation experts recommend—bring baby to breast height and vary positions to protect your tissues. The American Academy of Pediatrics and La Leche League both emphasize experimenting with holds and positioning.

Try These Tweaks:

Use pillows strategically: Stack firm pillows or a breastfeeding pillow so baby’s mouth lines up with your nipple—no hunching.
Feet on the floor (or footstool): Creates a stable base.
Alternate positions: Cradle, cross-cradle, football hold, and side-lying to reduce repetitive strain.
Side-lying for night feeds: Reduces spinal load and lets your neck rest.
Keep essentials nearby: Water, burp cloth, phone, snacks—to avoid twisting.

PT Approved Exercises to Relieve Breastfeeding Back Pain

Sprinkle these into your day—no hour-long workouts required.

Cat–Cow (Spinal Mobility)
- In a 4 point position, round your spine up toward the ceiling, and then slowly sink your belly down toward the floor.
- Restores thoracic spine movement.
- 6–8 slow cycles, 2–3×/day.
Seated “Back Pockets” Scapular Sets
- In a seated position, picture gently squeezing your shoulder blades down and back as if you are putting them into your back pockets.
- Reinforces feeding posture.
- Hold 3–5 sec, 8–10 reps, several times/day.
Chin Nods + Gentle Cervical Extensions
- In a seated position, gently pull your chin back (picture a double chin), and pull the crown of your head up as someone is pulling a string from the top of your head up toward the ceiling
- Counters forward-head posture.
- 6–8 reps, 2–3×/day.
Pec Doorway Stretch
- Standing with your forearms on the door frames, gentle walk through the door until you feel a gentle stretch in your chest
- Opens chest to prevent rounding.
- Hold 20–30 sec, 2–3 rounds/day.
Diaphragmatic (360°) Breathing
- Take a deep inhale so that you feel air filling your rib cage in a 360 degree manner, forcefully exhale to feel your core engage
- Restores rib mobility, reduces neck tension.
- 5–8 breaths anytime you sit to feed.

When to See a Professional

Persistent nipple pain despite position changes → See an IBCLC
Ongoing neck/shoulder pain, headaches, tingling/numbness, or pain limiting activity → See a PT specializing in postpartum care

Postpartum care should be ongoing—not just a single six-week checkup (ACOG’s postpartum guidelines).