Back Pain While Breastfeeding: Causes And Quick Relief

Breastfeeding is a natural activity, but it can place considerable physical demands on a mother’s body, particularly when feeding sessions are frequent or prolonged.

Holding a baby in one position while supporting the baby’s head and body can encourage sustained positions of the neck, shoulders, upper back and lower back.

If the mother is sitting without adequate support or repeatedly leaning forward toward the baby, discomfort may gradually develop.

Research has found that musculoskeletal pain is common among breastfeeding mothers, with the lower back, upper back and neck among the areas frequently affected.

A 2024 survey of 395 breastfeeding women found that 84% reported experiencing back pain at least once a month, while longer individual breastfeeding sessions and greater total breastfeeding time were associated with back pain (Ratajczak et al., 2024)

However, breastfeeding itself is not necessarily the problem.

In many cases, how the body is positioned, how long a position is maintained, and how well the mother is supported may be more important.

Why Does Breastfeeding Cause Back Pain?

Breastfeeding often involves maintaining a relatively static position for several minutes at a time.

A mother may sit with her trunk slightly rounded, shoulders forward and neck bent downward while looking at or supporting the baby.

If this position is repeated several times a day, the muscles and joints may experience sustained loading.

This does not mean that one particular posture is automatically “bad.”

The bigger concern is spending a long time in a position that the body does not tolerate well, especially without changing position or taking adequate support.

A mixed-methods study involving 493 nursing mothers found that mothers reported pain in the lower back, neck, shoulders and hands that they attributed to breastfeeding, with symptoms affecting sleep, mood, work and daily activities (Aburub et al., 2022)

How Does Breastfeeding Posture Affect the Back?

During a typical seated breastfeeding position, the mother may unconsciously lean forward to bring her body closer to the baby.

This can happen particularly when the baby is positioned too far away or when the mother does not have enough support beneath her arms and back.

Instead of bringing the baby toward her, she may repeatedly bring her body toward the baby.

Over time, this can increase the physical demand on the muscles around the neck, shoulders and spine.

Can Leaning Forward While Breastfeeding Cause Lower Back Pain?

It can contribute to discomfort in some women.

Leaning forward changes the position of the trunk and can increase the work required from the muscles that support the spine.

If this position is maintained for an extended period, muscular fatigue may develop.

A recent study of breastfeeding women found that the amount of time spent breastfeeding and the position adopted during feeding were associated with differences in the prevalence and intensity of back and neck pain (Ratajczak et al., 2024)

However, lower back pain after childbirth can have multiple causes, so breastfeeding position should not automatically be considered the sole explanation.

Can Holding the Baby Cause Back Pain?

Holding the baby for extended periods can add another layer of physical demand.

The mother is not only maintaining her own posture but also supporting the baby’s weight.

Repeatedly carrying, feeding, lifting and settling the baby can place additional demands on the trunk, shoulders and arms.

This is particularly relevant during the early postpartum period, when mothers may spend a large amount of time caring for their baby and may not yet have regained their previous strength and endurance.

Why Does Back Pain Sometimes Get Worse During Breastfeeding?

Back pain may become more noticeable during breastfeeding because feeding can involve maintaining the same position for several minutes without much movement.

If the mother is already experiencing postpartum fatigue, reduced physical conditioning or discomfort from other activities, a prolonged feeding position may make those symptoms more noticeable.

The problem may therefore be less about breastfeeding itself and more about the combination of duration, positioning, support and physical capacity.

Is It Normal to Have Back Pain While Breastfeeding?

Some discomfort can occur during the postpartum period, but persistent or significant pain should not simply be accepted as something every breastfeeding mother has to experience.

Pain that repeatedly interferes with sleep, daily activities, exercise or caring for the baby deserves attention.

The good news is that relatively simple changes, such as improving support, adjusting the baby’s position and changing posture regularly, may make breastfeeding more comfortable for some mothers.

How Can Breastfeeding Position Increase Back Strain?

Several factors can contribute to increased strain:

• Sitting without adequate back support
• Leaning forward toward the baby
• Holding the baby’s weight with one arm for long periods
• Keeping the neck bent downward
• Raising or rounding the shoulders
• Feeding for long periods without changing position
• Using a chair that does not provide adequate support
• Trying to maintain an uncomfortable position to avoid disturbing the baby

These factors do not mean that there is one universally “correct” breastfeeding position.

Instead, the goal is to find a position where the mother and baby are both adequately supported.

What Does a Better Breastfeeding Position Look Like?

A comfortable breastfeeding position generally allows the mother to sit or lie in a supported position rather than actively holding herself upright throughout the entire feed.

The baby’s body should be brought toward the mother rather than requiring the mother to repeatedly lean forward.

The mother’s:

• Back should have adequate support
• Feet should be comfortably supported where possible
• Shoulders should remain relaxed
• Arms should have support when needed
• Neck should not remain deeply bent for prolonged periods
• Baby should be positioned close enough to avoid excessive reaching

A 2019 randomized controlled trial found that ergonomic breastfeeding training improved mothers’ posture and was associated with less back pain at six months compared with the control group (Afshariani et al., 2019)

Can a Breastfeeding Pillow Help With Back Pain?

A breastfeeding pillow may help reduce the need to hold the baby’s weight entirely with the arms.

It can also help bring the baby to a more comfortable height, potentially reducing the tendency to lean forward.

However, a pillow is not automatically necessary for every mother.

Its usefulness depends on how it is positioned and whether it actually improves comfort.

A poorly positioned pillow can sometimes encourage an awkward posture rather than improve it.

The goal is support, not forcing the body into a rigid position.

Can Physiotherapy Help With Breastfeeding-Related Back Pain?

Yes, physiotherapy may be useful when back pain has a musculoskeletal component.

A physiotherapist can assess the mother’s:

• Spinal mobility
• Core and trunk strength
• Hip and pelvic movement
• Neck and shoulder function
• Muscle endurance
• Feeding and carrying positions
• Daily movement patterns
• Activities that aggravate symptoms

Treatment can then be tailored to the individual’s postpartum needs.

Depending on the assessment, this may include mobility exercises, strengthening, postural education, ergonomic modifications and gradual return to normal physical activity.

How Can Physiotherapy Help With Breastfeeding-Related Back Pain?

Physiotherapy can help identify which physical factors may be contributing to back pain during breastfeeding and develop a programme around the mother’s individual needs.

Rather than simply telling a mother to “sit straight,” a physiotherapist can look at how she sits, holds and feeds her baby, how long she stays in one position, and whether weakness, stiffness or reduced endurance is affecting her comfort.

This is particularly relevant because breastfeeding-related musculoskeletal pain can involve several regions at the same time, including the lower back, upper back, neck and shoulders (Aburub et al., 2022)

What Is the Best Breastfeeding Position for Back Pain?

There is no single breastfeeding position that is best for every mother.

The most comfortable position is usually one that allows the mother to support her body and the baby without having to continuously lean forward, lift the shoulders or hold the baby’s weight unsupported.

Sit Back Rather Than Lean Forward

When breastfeeding in a chair or on a sofa, try to allow your back to rest against the available support.

Instead of bringing your chest toward the baby, bring the baby closer to you.

This small change can reduce the tendency to maintain a forward-bent trunk throughout the feeding session.

Support Your Arms

Supporting the forearms can reduce the amount of work required from the shoulders and upper back.

A pillow, armrest or breastfeeding cushion may be useful if it allows the mother to relax her shoulders while keeping the baby at a comfortable height.

Keep Your Feet Supported

Allowing the feet to rest comfortably on the floor or on a small support can provide a more stable base when sitting.

This may make it easier to relax the legs and maintain a comfortable trunk position.

Avoid Looking Down Constantly

Many mothers naturally look down at their baby throughout a feed.

Occasionally checking the baby’s position is completely normal, but maintaining a deeply bent neck for the entire feeding session may increase neck and upper-back discomfort.

Try to keep the head and neck in a comfortable position and use the eyes to look down rather than repeatedly bending the entire neck.

Can Different Breastfeeding Positions Reduce Back Pain?

Changing positions can be useful because it changes which areas of the body are being loaded.

For example, some mothers may find a side-lying position more comfortable, particularly when sitting becomes uncomfortable.

A laid-back breastfeeding position can also allow the mother to recline while the baby rests against her body.

The important consideration is whether the position allows both mother and baby to remain safe, comfortable and adequately supported.

Ergonomic breastfeeding education has been shown to improve maternal posture and reduce back pain in research, suggesting that practical positioning advice can be a useful part of management (Afshariani et al., 2019)

What Exercises Can Help Breastfeeding-Related Back Pain?

Exercise should be individualised, particularly during the postpartum period.

The aim is not simply to strengthen the back.

A balanced programme can address the trunk, hips, upper back, shoulders and neck while gradually rebuilding overall physical capacity.

Pelvic Tilts

Gentle pelvic tilts can help a mother become more comfortable moving her pelvis and lower back.

They can be performed lying down or in another comfortable position, depending on postpartum recovery and medical advice.

The movement should be gentle rather than forced.

Glute Bridges

Glute bridges can strengthen the muscles around the hips and pelvis.

They may be useful when a mother is ready for progressive strengthening and has no contraindication to this type of exercise.

Start with a small number of repetitions and gradually increase according to tolerance.

Bird Dog

The bird-dog exercise involves controlled movement of the arms and legs while maintaining trunk control.

It can help develop coordination and endurance through the trunk and hips.

A physiotherapist can modify the exercise if the full movement is too demanding initially.

Resistance-Band Rows

Rows can strengthen the muscles of the upper back and help improve shoulder and scapular endurance.

This can be particularly useful for mothers who spend significant amounts of time carrying, feeding and settling their baby.

The exercise should be performed with controlled movement rather than aggressively pulling the shoulders backward.

Thoracic Mobility Exercises

Gentle upper-back mobility exercises can help mothers who feel stiff after prolonged sitting or feeding.

Movements should remain comfortable, especially during the early postpartum period.

Does Core Strength Matter After Pregnancy?

The abdominal and pelvic region undergoes considerable changes during pregnancy and childbirth.

After delivery, rebuilding trunk strength can form part of a gradual return to physical activity.

However, “core strength” should not be treated as the sole solution for breastfeeding-related back pain.

A broader approach that includes the hips, trunk, back, shoulders and general conditioning is often more useful.

Exercise programmes during the postpartum period should also be progressed according to the individual’s delivery, recovery, symptoms and functional capacity.

Can Stretching Help?

Gentle stretching may help when particular areas feel stiff or uncomfortable.

For example, some mothers may benefit from comfortable movement of the thoracic spine, chest or hips after prolonged feeding positions.

However, stretching is not always necessary for back pain.

If the main issue is reduced endurance or difficulty tolerating prolonged positions, strengthening and gradual conditioning may be more appropriate than repeatedly stretching the painful area.

How Often Should You Change Position While Breastfeeding?

There is no universal rule that says a mother must change position after a specific number of minutes.

Instead, use symptoms and comfort as useful signals.

If your back, neck or shoulders begin to feel tired or uncomfortable, consider changing your position, adding support or taking a short movement break when practical.

This is especially important when feeds are frequent throughout the day.

A 2024 study found an association between longer breastfeeding-session duration and back pain, reinforcing the importance of considering not only feeding posture but also the amount of time spent in that position (Ratajczak et al., 2024)

What About Carrying the Baby Between Feeds?

Back discomfort may not come from breastfeeding alone.

New mothers frequently spend additional time:

• Carrying the baby
• Picking the baby up from a cot
• Rocking or settling the baby
• Bathing the baby
• Bending over during diaper changes
• Carrying baby equipment
• Feeding in different locations

All of these activities can add to the overall physical workload.

Therefore, physiotherapy assessment should consider the entire day, rather than examining breastfeeding in isolation.

How Can You Lift Your Baby Without Straining Your Back?

When picking up your baby, avoid repeatedly bending from the waist if another position is available.

Instead, bring yourself closer to the baby and use your legs and hips to assist with the movement.

Keep the baby close to your body once lifted.

The goal is not to maintain a perfectly straight spine during every lift. Rather, it is to avoid repeatedly using an uncomfortable movement strategy and to gradually develop the strength required for everyday childcare.

Can Manual Therapy Help?

A physiotherapist may use hands-on techniques when appropriate, depending on the assessment.

Manual therapy can sometimes be used alongside exercise and movement-based treatment to help manage musculoskeletal symptoms.

However, it should not replace addressing the factors that may be repeatedly contributing to discomfort, such as prolonged positions, inadequate support, reduced strength or poor movement tolerance.

When Should a Breastfeeding Mother See a Physiotherapist?

Consider seeing a physiotherapist if back pain:

• Persists despite changing positions
• Keeps returning during or after feeds
• Interferes with sleep
• Makes carrying your baby difficult
• Limits exercise or daily activities
• Is accompanied by significant neck or shoulder pain
• Is affecting your confidence in moving or caring for your baby

A physiotherapist can determine whether the symptoms appear primarily musculoskeletal and whether further medical assessment may be appropriate.

When Is Back Pain Not Something to Manage as a Posture Problem?

Not all postpartum back pain is caused by breastfeeding posture.

Seek medical assessment for severe, rapidly worsening or unexplained pain, particularly if it is accompanied by symptoms such as:

fever, significant weakness, numbness, loss of bladder or bowel control, severe abdominal or pelvic symptoms, or other concerning changes.

Similarly, persistent postpartum symptoms should not automatically be attributed to breastfeeding simply because they occur during this period.

The purpose of physiotherapy assessment is to identify the likely contributors rather than make assumptions.

Can Physiotherapy Help Prevent Breastfeeding-Related Back Pain?

Physiotherapy may help mothers develop strategies for managing the physical demands of feeding and childcare.

This can include:

• Ergonomic education
• Comfortable feeding positions
• Trunk and hip strengthening
• Upper-back and shoulder conditioning
• Mobility exercises
• Gradual return to physical activity
• Advice on lifting and carrying
• Strategies for changing positions throughout the day

The emphasis should be on building physical capacity while making everyday activities more comfortable, rather than trying to maintain a rigid posture.

Practical Tips to Reduce Back Pain While Breastfeeding

Small adjustments throughout the day can make breastfeeding and childcare more comfortable.

The aim is not to find one “perfect” posture, but to reduce prolonged strain and give your body opportunities to move and recover.

Bring the Baby to You

One of the most common habits that can increase discomfort is leaning forward toward the baby.

Instead, try to bring the baby closer to your body and use pillows or other support when needed.

This can reduce the need to maintain a forward-leaning position during the entire feed.

Support Your Lower Back

If you are breastfeeding while sitting, choose a chair or sofa that provides reasonable back support.

You can also use a small cushion behind the lower back if it improves comfort.

The purpose is not to force your spine into a particular curve.

It is simply to allow your muscles to relax instead of continuously supporting your trunk without assistance.

Support the Baby’s Weight

Your arms do not need to carry the baby’s entire weight throughout every feed.

A breastfeeding pillow or appropriately positioned cushions can provide additional support, allowing the shoulders and upper back to relax.

Make sure the baby remains safely positioned and that the support does not interfere with secure feeding.

Change Positions Regularly

If you regularly experience discomfort after sitting in one position, experiment with changing positions when practical.

You might alternate between supported sitting, a laid-back position and side-lying breastfeeding, depending on what is safe and comfortable for you and your baby.

Changing position also gives different muscle groups an opportunity to move and recover.

Common Breastfeeding Posture Mistakes

Leaning Toward the Baby

This can place the trunk and neck in a sustained forward position.

Try instead: Bring the baby toward you rather than repeatedly bringing your body toward the baby.

Shrugging the Shoulders

Some mothers unconsciously lift or tense their shoulders while holding the baby.

Try instead: Support your arms and consciously allow the shoulders to relax.

Bending the Neck for the Entire Feed

Looking down at your baby is natural, but maintaining a deeply flexed neck for a prolonged period can contribute to neck and upper-back discomfort.

Try instead: Check your baby’s position when needed, but allow your head and neck to return to a comfortable position between checks.

Sitting Without Support

Maintaining an unsupported sitting position for a long feeding session can become tiring.

Try instead: Use the backrest, armrests, cushions or breastfeeding pillow to reduce unnecessary muscular effort.

Staying in One Position Because the Feed Is Going Well

It can be tempting to avoid moving when your baby is feeding comfortably.

However, if your body is becoming increasingly uncomfortable, a small adjustment or position change may be worthwhile when it can be done safely.

Does Breastfeeding Position Affect Back Pain More Than Breastfeeding Itself?

The relationship is more complicated than simply saying that breastfeeding causes back pain.

Breastfeeding involves repeated physical positions, but mothers also experience the effects of pregnancy, childbirth, sleep disruption, carrying their baby and other postpartum activities.

Research has found that longer breastfeeding sessions and greater overall breastfeeding time can be associated with back pain, while ergonomic breastfeeding training has been shown to improve posture and reduce reported back pain in mothers (Ratajczak et al., 2024)

This is why improving positioning and gradually rebuilding physical capacity can be more useful than simply blaming breastfeeding.

How Can You Build Back Strength After Pregnancy?

Postpartum exercise should be gradual.

If you have been inactive or are returning to exercise after childbirth, start with movements that feel manageable and progressively increase the challenge.

A physiotherapist may incorporate exercises targeting:

• The abdominal and trunk muscles
• Gluteal and hip muscles
• Upper-back muscles
• Shoulder stabilisers
• Neck muscles
• General cardiovascular fitness

The appropriate programme depends on factors such as your stage of postpartum recovery, delivery experience, symptoms and current fitness level.

Can Walking Help Postpartum Back Pain?

Walking can be a simple way to gradually rebuild general physical capacity after childbirth when medically appropriate.

It also provides an opportunity to move after periods of sitting during breastfeeding.

You do not need to begin with long walks. Starting with manageable periods and gradually increasing duration can be more sustainable.

If walking increases your pain significantly, discuss this with a healthcare professional rather than simply pushing through the symptoms.

Can Breastfeeding Make Existing Back Pain Worse?

It can.

If you already had back pain before pregnancy or developed pain during pregnancy, repeated feeding positions may make the symptoms more noticeable.

However, this does not necessarily mean that breastfeeding is damaging your spine.

Often, the combination of prolonged positioning, reduced sleep, physical fatigue and repeated lifting and carrying can make existing symptoms harder to manage.

An individual assessment can help identify which factors are most relevant in your situation.

Lesser-Known Facts About Breastfeeding and Back Pain

Back Pain May Not Start During the Feed

Some mothers may feel comfortable while breastfeeding but notice aching afterward.

This can happen when muscles become fatigued during a prolonged position and symptoms become noticeable once the activity ends.

Your Baby’s Growth Can Change Your Ergonomics

The position that worked well when your baby was very small may become less comfortable as your baby grows and becomes heavier.

Your feeding setup may therefore need to change over time.

A Breastfeeding Pillow Is Not Automatically the Solution

A pillow can provide useful support, but its effectiveness depends on how it is positioned.

The goal is to support the baby and reduce unnecessary strain, not to create an awkward or overly elevated position.

Back Pain Is Not Always About Back Strength

A mother can have strong back muscles and still develop pain if she spends a long time in a position that her body is not accustomed to tolerating.

Mobility, endurance, sleep, recovery, movement habits and overall physical workload can all matter.

Small Changes Can Add Up

You do not necessarily need to completely change your breastfeeding routine.

Adding back support, supporting your arms, bringing the baby closer and changing positions can collectively make feeding more comfortable.

Conclusion

Back pain during breastfeeding can be frustrating, particularly when feeding and caring for a baby already occupy so much of the day.

The good news is that breastfeeding does not have to mean accepting persistent back pain as unavoidable.

Positioning, support, movement breaks and gradual strengthening can all play a role in making the physical demands of breastfeeding easier to manage.

Physiotherapy can provide a more individualised approach by assessing your posture, movement, strength, endurance and everyday childcare activities.

Most importantly, there is no need to chase a perfectly straight posture.

The goal is to create a comfortable, supported feeding position and build the physical capacity needed to handle the repeated demands of motherhood.

If pain persists, keeps returning or interferes with your daily activities, an appropriate healthcare professional can help determine the underlying contributors and guide you toward the right treatment.

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Medical Disclaimer!

This article has been reviewed and written under the guidance of our Head Physiotherapist, Dr. Kruti Raj (PT, MUHS,CPT,CMPT). The information shared is intended for educational purposes only and should not be considered a substitute for personalized medical advice, diagnosis, or treatment.

Please consult us or any other qualified healthcare professional before beginning any exercise program, especially if you are experiencing pain, recovering from injury, or managing a medical condition.