Breastfeeding Ergonomics: Relieve Your Aching

Breastfeeding Ergonomics: Relieve Your Aching

Your newest addition may weigh no more than 5 kg with her clothes on, but your little one can put a lot of strain on your body. From pregnancy to post-partum, it is common for mums to end up with aches, strains and pains in different parts of her body.

Parts of the body most commonly affected by breastfeeding

Think about it: breastfeeding mums are spending a lot of time sitting on a couch or in a chair. Add in the fact that you may be sleep deprived, and that your ligaments may still be loose from your pregnancy, you are putting yourself at risk of pain.

Several areas of the body may experience musculoskeletal pain due to breastfeeding with the most common being:

  • Neck
  • Shoulders
  • Forearms
  • Wrist
  • Low back

Mums may also experience pain in your toes if you are using your feet to elevate the baby’s body, or you may have pain in your fingers if you are cradling your baby’s head with your hand for a lengthy period of time. Mothers with pre-existing medical conditions are also more prone to suffering aches and pains.

5 tips for a pain-free breastfeeding experience

Reducing or eliminating pain while breastfeeding is all about proper breastfeeding ergonomics. The most important tip that far too many mums neglect is:

Sit in the right chair -If you are logging hours in a chair that does not support your body properly, you are causing harm to your body. Give your hard-working body additional support by using a pillow or a rolled up towel to fill in any gaps and keep your body well supported.

Keep your feet flat on the floor -Fighting the urge to rise up on your toes to “hold” your little one? That is a clear sign that your feet are not in the correct position.

Your feet should always be placed flat on the floor. If you are unable to do this, find a box, stack books or purchase a footstool so that your hips are always bent at a 90 degree angle. Make sure that your bottom is pushed all the way back in the chair so that your lower back is being supported by the backrest.

Bring the baby to you – not you to the baby -Rather than lean into your baby, raise your child up to nipple level. Use pillows or purchase a breastfeeding pillow specifically designed for feeding so that you do not place any unnecessary strain on your arms, shoulders, and neck.

If the breastfeeding pillow holds your baby too low, you can use towel rolls to prop it up on the front and on the sides. Otherwise you may want to try lying with your bubs in bed to keep your spine neutral and to give your body a rest.

Stretch after each feed -Your post-feed stretch routine does not need to be extensive. But do take the time to stand up, clasp your hands behind your back, and to then gently pull on your hands back while relaxing your neck. This will help alleviate some of the stress and tension that has built up over your breastfeeding session.

Relax -Relaxation has long been renowned as a powerful tool in preventing and alleviating pain. It has also been shown that the less stressful a mum is, the better her milk supply.

Meditation is a wonderful way to relax, but if you are fortunate enough to have at least one hand free, you can do a number of things to help keep you in a relaxed state, such as:

  • Watching your favourite television show
  • Reading a book
  • Scrolling through social media on your smartphone
  • Listening to music
  • Munching on a snack
  • Keep it cool with Peachymama

Another key part to relaxing is staying comfortable while knowing that you are looking your very best.This is why Peachymama produces seasonal lines of fresh fashions while adding breastfeeding attire classics to our extensive collection on a regular basis.

Ditch the hot and pinching uncomfortable denim jeans and slip into a soft pair of our high-waisted post pregnancy pants. Seam-free and made of spandex, these breathable pants will support your post pregnancy belly and can be folded down as you naturally lose weight over time.

If you are looking for something new for the Fall, check out our Indie Print 3/4 Sleeve top, or throw a nice sweater over one of our many sleeveless twist tops. All of our fashions can be dressed up or dressed down so that you can turn any Peachymama outfit into your very own.

Come see what you can pick up at a great discount during our End of Summer Sale by visiting

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