Neck and Shoulder Pain From Breastfeeding? 9 Mistakes Causing It

Neck and shoulder pain from breastfeeding is often linked to prolonged feeding positions, forward-head posture, rounded shoulders and sustained muscle tension rather than breastfeeding itself.

Breastfeeding is a natural part of caring for a baby, but it can also place repeated physical demands on the neck, shoulders and upper back.

A mother may spend several hours each day feeding, holding her baby, looking downward and maintaining her arms in front of her body.

When these positions are repeated frequently, discomfort can develop, particularly when there is little opportunity to change position or relax the muscles.

Research involving nursing mothers has reported musculoskeletal symptoms affecting the neck, shoulders, back and hands, with some mothers reporting that these symptoms interfere with sleep, daily activities and quality of life (Aburub et al., 2022).

Neck pain may be particularly relevant because breastfeeding often involves looking down toward the baby.

In a study of 310 lactating mothers, 51.7% reported breastfeeding-related neck pain, and 60% of those experiencing pain reported it during breastfeeding sessions (Ojukwu et al., 2023).

However, this does not mean that breastfeeding itself is damaging the neck or shoulders.

The physical demands of feeding are influenced by positioning, duration, frequency, support, fatigue and the mother’s ability to tolerate sustained positions.

Physiotherapy can therefore be useful when symptoms persist.

Instead of focusing only on “correct posture,” a physiotherapist can assess the neck, upper back, shoulders, movement patterns and muscle capacity and then recommend appropriate exercises and practical adjustments.

Why Does Breastfeeding Cause Neck and Shoulder Pain?

One of the main issues is prolonged positioning.

During a feed, mothers naturally look at their babies to monitor attachment, feeding and comfort.

This often places the head and neck in a forward or downward position.

If that position is maintained for a long time, the muscles around the neck and upper back may become fatigued.

A study specifically investigating breastfeeding-related neck pain described breastfeeding as a physically demanding activity that is commonly performed with the mother’s head positioned downward while maintaining visual contact with the infant (Ojukwu et al., 2023).

The issue is therefore not that looking at your baby is harmful.

Instead, it is the combination of how long you stay in the position, how frequently you repeat it and how well your body tolerates it.

Looking Down at Your Baby for Too Long

Looking down at your baby during breastfeeding is completely normal.

The concern is remaining in the same neck position for most of a prolonged feeding session and then repeating that position many times throughout the day.

You may notice:

• Stiffness around the neck after feeding
• Aching at the base of the neck
• Tightness across the tops of the shoulders
• Discomfort between the shoulder blades
• A feeling of heaviness in the upper back
• Difficulty relaxing the neck and shoulders after feeding

You do not need to avoid looking at your baby.

Instead, try to avoid keeping your neck fixed in one position throughout the entire feed.

How Does Holding Your Baby Affect the Shoulders?

Your shoulders also have to work when your arms are supporting your baby.

If your arms are unsupported, your baby is positioned away from your body, or you hold the same position for a prolonged period, the muscles around the shoulders and upper back may become fatigued.

Some mothers also unconsciously raise their shoulders while concentrating on feeding.

The symptoms may be subtle at first. You might simply notice that your shoulders feel tired after feeding.

With repeated exposure, however, that tiredness may develop into more noticeable aching or stiffness.

Research among breastfeeding mothers has reported shoulder symptoms alongside neck and back pain, reinforcing the importance of considering the mother’s overall feeding posture and physical demands rather than focusing on one body part alone (Aburub et al., 2022).

Signs Your Shoulders May Be Working Too Hard

You may notice:

• Tightness across the tops of your shoulders
• Aching around the shoulder blades
• One shoulder becoming more tired than the other
• Difficulty relaxing your shoulders after a feed
• Pain that becomes more noticeable toward the end of feeding
• Shoulder discomfort when carrying your baby afterwards

These symptoms do not necessarily mean that your posture is “wrong.”

They may simply indicate that your muscles are being asked to maintain a position for longer than they currently tolerate comfortably.

Can Breastfeeding Position Contribute to Neck Pain?

It can, but there is no single breastfeeding position that is automatically bad for every mother.

A study of 400 postpartum breastfeeding mothers found mechanical neck pain in 36.8% of participants.

However, the researchers did not find a significant association between the particular breastfeeding position used and musculoskeletal problems (Rani et al., 2019).

This is an important distinction.

Rather than searching for one universally “correct” breastfeeding position, it may be more useful to consider whether your position is comfortable, supported and sustainable.

Factors worth considering include:

• How long you remain in one position
• Whether your arms are supported
• Whether your back is supported
• How far your baby is positioned from you
• Whether your neck remains bent for prolonged periods
• Whether you can comfortably change position when you begin to feel tired

A position that feels comfortable for one mother may not feel comfortable for another.

Your feeding position may also need to change as your baby grows and becomes heavier.

What Happens When Neck and Shoulder Pain Keeps Returning?

Recurring discomfort can sometimes indicate that the physical demands of feeding are exceeding your current tolerance.

This does not necessarily mean that you need to stop breastfeeding.

Instead, it may be useful to look at the entire routine: feeding position, duration, arm support, baby carrying, sleep, physical activity and opportunities for recovery.

Exercises That Can Help With Breastfeeding-Related Neck and Shoulder Pain

If breastfeeding leaves your neck and shoulders feeling stiff or tired, gentle movement and progressive strengthening may help improve your ability to tolerate the repeated demands of feeding and baby care.

The aim is not to force the body into a “perfect” posture.

Instead, exercises should help improve mobility, muscle endurance and control so that your body can handle different feeding and carrying positions more comfortably.

A physiotherapist can individualise these exercises according to your symptoms, postpartum recovery and overall physical capacity.

1. Gentle Neck Rotations

Sit comfortably with your shoulders relaxed. Slowly turn your head to one side, return to the centre and then turn to the other side.

Keep the movement within a comfortable range.

Try: 5-10 repetitions on each side.

This can be particularly useful after a feeding session during which you have remained in one position for an extended period.

Do not force the movement or repeatedly stretch into pain.

2. Chin Tucks

Chin tucks are a gentle neck-control exercise rather than an attempt to flatten the neck.

Sit or stand comfortably and gently draw your chin backward, as though creating a small “double chin.”

Hold briefly and then relax.

Try: 5-10 repetitions.

The movement should be small and controlled. Avoid looking downward while performing it.

3. Thoracic Extension

The upper back may remain rounded for prolonged periods during breastfeeding.

A gentle thoracic extension movement can introduce movement through the upper back.

Sit on a chair with your hands resting comfortably.

Keeping your lower body stable, gently extend your upper back over the backrest without forcing the movement.

Return to the starting position.

Try: 8-10 repetitions.

The movement should feel comfortable rather than aggressive.

4. Shoulder Rolls

Shoulder rolls are a simple way to move the shoulders after prolonged feeding.

Slowly lift your shoulders, move them backward and then allow them to relax downward.

Repeat in a smooth circular movement.

Try: 8-10 repetitions in each direction.

This is particularly convenient because it can be performed between feeds without requiring any equipment.

5. Scapular Retraction and Relaxation

Sit comfortably and allow your arms to rest by your sides.

Gently move your shoulder blades toward one another without shrugging your shoulders.

Hold for a few seconds and then relax completely.

The goal is controlled movement rather than squeezing the shoulder blades together as hard as possible.

Try: 8-12 repetitions.

This can help you become more aware of how much tension you are holding around the shoulders.

6. Resistance-Band Rows

Once you are comfortable with basic movements, resistance-band exercises can help develop upper-back strength and endurance.

Secure a resistance band appropriately, hold the handles or ends and gently draw your elbows backward while keeping your shoulders relaxed.

Slowly return to the starting position.

Try: 8-12 repetitions for 1-2 sets initially.

The resistance should be challenging but manageable.

If you are newly postpartum, recovering from surgery or experiencing significant pain, discuss the appropriate progression with your physiotherapist.

Should You Stretch Your Neck and Shoulders After Breastfeeding?

Gentle stretching may feel helpful when the muscles feel tight, but stretching is not always the complete answer.

If discomfort is primarily related to muscle fatigue and prolonged positioning, repeatedly stretching the same muscles without addressing the underlying physical demand may provide only temporary relief.

A more comprehensive approach may combine:

• Mobility exercises
• Strengthening
• Movement variation
• Arm support
• Improved feeding setup
• Gradual conditioning

This is particularly important if your symptoms return after almost every feeding session.

How Can You Modify Your Breastfeeding Position?

Exercise is only one part of managing breastfeeding-related neck and shoulder discomfort.

Your feeding setup can also make a substantial difference to how much physical effort your body needs to maintain the position.

Support Your Back

Choose a position where your back can rest comfortably against a supportive surface.

You don’t have to force yourself into an exaggerated upright position.

The goal is to reduce unnecessary muscular effort while allowing you to remain comfortable.

Support Your Arms

If your arms are holding your baby throughout the entire feed, your shoulder muscles may become fatigued.

A pillow, armrest or other suitable support can help reduce this load.

The support should bring the baby to a comfortable height rather than causing you to lean forward.

Bring the Baby Toward You

One of the simplest principles is:

Bring the baby toward your body rather than repeatedly bringing your body toward the baby.

Leaning forward may feel like a small movement, but repeating it throughout multiple feeding sessions can contribute to cumulative physical fatigue.

Relax Your Shoulders

Every few minutes, check whether your shoulders are creeping upward toward your ears.

If they are, take a slow breath and allow them to drop.

You do not need to keep the shoulders pulled backward throughout the entire feed.

Comfortable movement is more useful than rigid posture.

Should You Change Breastfeeding Positions?

Changing positions can be helpful if staying in one position consistently causes discomfort.

There is no requirement to use a different position at every feed, but if one position repeatedly aggravates your symptoms, experimenting with another comfortable setup may reduce the physical load.

Research on breastfeeding-related neck pain found that a large proportion of mothers experiencing neck pain reported that changing breastfeeding position reduced their pain during feeding (Ojukwu et al., 2022).

The important point is not that one specific position is universally superior.

Instead, variation can give certain muscles an opportunity to move and recover rather than repeatedly exposing them to exactly the same demand.

What About Side-Lying Breastfeeding?

For some mothers, side-lying breastfeeding can provide an alternative to prolonged sitting.

Research examining breastfeeding factors and musculoskeletal pain found that neck pain was less intense among mothers who preferred a lying position compared with those who preferred sitting in a chair or armchair (Ratajczak et al., 2024).

However, side-lying breastfeeding must still follow appropriate infant-safety guidance.

The mother’s comfort is important, but the baby’s safe positioning and sleep environment must always take priority.

If you are extremely tired or think you might fall asleep while feeding, take particular care to avoid unsafe sleep situations.

How Can You Reduce Shoulder Strain While Carrying Your Baby?

Breastfeeding isn’t the only activity that places demands on your shoulders.

Between feeds, you may spend considerable time carrying your baby.

Try to keep your baby reasonably close to your body rather than carrying them far away from your centre of mass.

When possible:

• Alternate carrying sides
• Avoid constantly holding the baby on the same hip
• Use appropriate baby-carrying equipment according to its instructions
• Take opportunities to put the baby down safely and rest your arms
• Avoid combining prolonged carrying with other repetitive upper-body tasks

The objective isn’t to eliminate carrying.

It is to distribute the physical workload where possible.

Can Strength Training Help Postpartum Neck and Shoulder Pain?

Progressive strengthening may help improve your body’s ability to tolerate daily activities.

A postpartum programme might eventually include exercises for:

• Upper-back muscles
• Shoulder muscles
• Deep neck muscles
• Trunk muscles
• Gluteal muscles
• General cardiovascular endurance

However, strengthening should be progressed according to your postpartum recovery rather than based on a fixed timeline.

If you have recently delivered, undergone a caesarean birth or experienced complications, speak with an appropriate healthcare professional before progressing exercise intensity.

What If the Pain Only Appears During Breastfeeding?

Pain that appears specifically during breastfeeding may provide useful information about the physical demands of the activity.

For example, you may notice that symptoms:

• Begin after several minutes
• Increase toward the end of a feed
• Improve after changing position
• Disappear once you stand and move
• Return during the next feed

This pattern can suggest that positioning, muscle endurance or sustained loading may be contributing.

However, it does not prove that posture is the only cause.

A physiotherapy assessment can help determine whether the symptoms are primarily mechanical or whether another factor should be considered.

When Should You See a Physiotherapist?

Occasional stiffness after a long feeding session is not necessarily a reason for concern.

However, consider seeking physiotherapy assessment if:

• Neck or shoulder pain keeps returning
• Pain interferes with breastfeeding
• You struggle to carry your baby comfortably
• Your symptoms affect sleep or daily activities
• You experience persistent stiffness
• Exercise or movement consistently aggravates your symptoms
• Simple changes in position do not provide enough relief

A physiotherapist can assess your symptoms rather than assuming that every problem is caused by poor posture.

The assessment may include your neck and shoulder movement, thoracic mobility, muscle strength, endurance, feeding position and the physical demands of caring for your baby.

A Simple Daily Routine for Breastfeeding Mothers

If your symptoms are mild and these movements are appropriate for you, you could consider a short routine consisting of:

Morning:
Gentle neck rotations + shoulder rolls

During the day:
Brief movement breaks between prolonged feeding or sitting

After a longer feed:
Thoracic mobility + gentle shoulder movement

Several times per week:
Progressive upper-back and shoulder strengthening

The purpose is not to create another demanding task for a mother who is already busy.

Even short periods of movement can help break up prolonged static positioning.

Remember: There Is No “Perfect” Breastfeeding Posture

It is easy to become anxious about whether you are sitting correctly, holding your baby correctly or using the “right” breastfeeding position.

Try not to turn posture into another source of stress.

Your body is designed to move.

You can sit, lean, shift, change positions and adjust your support.

The bigger goal is to avoid staying in a position that consistently causes discomfort and to gradually improve your physical capacity so that feeding and childcare become easier to tolerate.

How Can You Prevent Neck and Shoulder Pain While Breastfeeding?

Preventing breastfeeding-related neck and shoulder discomfort does not require maintaining a rigid posture throughout every feed.

A better approach is to make your feeding environment supportive and allow your body to move regularly.

Small adjustments can make repeated activities easier to tolerate.

Take Short Movement Breaks

If a feed is lengthy, gently move your neck or shoulders when it is comfortable to do so.

Between feeds, try not to remain seated in the same position for extended periods.

Stand up, walk around the room or perform a few gentle shoulder movements.

The goal is to interrupt prolonged static positioning.

Keep Frequently Used Items Within Reach

Reaching repeatedly for bottles, burp cloths, cushions, phones or other items can add unnecessary strain to the shoulders.

Before starting a feed, keep essential items within comfortable reach.

This can reduce repeated twisting and reaching while your baby is in your arms.

Avoid Always Using the Same Side

If your feeding routine allows it, vary the side and position you use.

Similarly, when carrying your baby, alternating sides may help distribute the physical load rather than repeatedly stressing the same shoulder.

This does not mean that you need to force yourself to alternate if doing so is uncomfortable or interferes with feeding.

Comfort and your baby’s feeding needs remain the priority.

Common Breastfeeding Posture Mistakes

There is no single posture that every mother needs to avoid, but certain habits can increase physical strain.

Leaning Forward Toward the Baby

One common pattern is allowing the upper body to move forward toward the baby rather than bringing the baby closer with appropriate support.

Over time, this can increase the amount of time the neck and upper back remain in a flexed position.

Unsupported Arms

Holding the baby’s weight entirely through the arms can make the shoulders work continuously.

Using appropriate arm support can reduce this sustained effort.

Shrugging the Shoulders

Some mothers unconsciously elevate their shoulders while concentrating on feeding.

Every so often, check whether your shoulders are relaxed.

Staying in One Position Because You Are Afraid to Move

You do not have to remain completely still throughout a feed.

Small adjustments are normal.

If your position becomes uncomfortable, carefully reposition yourself while maintaining safe support for your baby.

When Is Neck or Shoulder Pain Not Just a Posture Problem?

Most breastfeeding-related neck and shoulder discomfort is likely to be musculoskeletal, but not every symptom should automatically be blamed on breastfeeding posture.

Seek medical assessment if pain is:

• Severe or rapidly worsening
• Associated with significant weakness
• Associated with persistent numbness or tingling
• Accompanied by severe headache, dizziness or visual changes
• Associated with fever or feeling significantly unwell
• Associated with chest pain or difficulty breathing
• Following significant trauma

Similarly, pain that persists despite reasonable changes in activity and positioning deserves professional assessment.

A physiotherapist can help identify musculoskeletal contributors, but symptoms that suggest another medical problem should be assessed by an appropriate healthcare professional.

What If You Have Pain After a Caesarean Birth or Difficult Delivery?

Your overall postpartum recovery matters.

A mother recovering from a caesarean birth, significant perineal trauma or another delivery-related issue may naturally adopt different sitting, standing or carrying strategies because of discomfort.

This can influence the way the upper body is loaded.

For this reason, rehabilitation should not focus exclusively on the neck.

A physiotherapist may consider the whole body, including breathing mechanics, trunk strength, pelvic and hip function, mobility and general conditioning, depending on the individual’s symptoms and recovery.

Can Stress Make Breastfeeding-Related Muscle Tension Worse?

Stress can influence how people experience and respond to pain.

A mother who is exhausted, anxious or overwhelmed may also unconsciously tense her neck and shoulders, clench her jaw or hold her breath.

This does not mean that the pain is “all in your head.”

Pain is influenced by multiple physical and psychological factors, and stress can be one part of that picture.

Taking a few slow breaths and consciously relaxing the shoulders during a feed can therefore be a simple addition to other physical strategies.

Lesser-Known Facts About Breastfeeding-Related Neck and Shoulder Pain

You Do Not Need Perfect Posture

There is no requirement to maintain one rigid “ideal” posture throughout breastfeeding.

In fact, remaining in exactly the same position may be less useful than being able to comfortably change position and move regularly.

Lying Positions May Feel More Comfortable for Some Mothers

Research has found differences in reported neck-pain intensity according to preferred breastfeeding position, with lower neck-pain intensity reported among mothers preferring lying positions in one survey (Ratajczak et al., 2024).

This does not mean that lying down is the best position for everyone.

It simply demonstrates why individual comfort and position variation matter.

Changing Position May Provide Immediate Relief

In one study, most mothers who experienced breastfeeding-related neck pain reported that changing their breastfeeding position reduced their pain during feeding (Ojukwu et al., 2023).

This is a useful reminder that you do not necessarily need a complicated exercise programme before making a practical change.

The Problem May Be Endurance, Not Weakness

A muscle does not have to be “weak” to become uncomfortable.

Holding your baby in the same position repeatedly can challenge muscular endurance even when your muscles are otherwise strong.

This is why gradually improving endurance can be just as relevant as improving maximum strength.

Final Thoughts

Breastfeeding should not have to mean accepting constant neck and shoulder pain.

The physical demands of feeding, holding and caring for a baby can place considerable stress on the upper body, particularly when the same positions are repeated throughout the day.

But small changes, supporting your arms, improving your feeding setup, changing positions, taking movement breaks and gradually strengthening your body, can make these demands easier to manage.

Physiotherapy can be particularly helpful when symptoms continue despite simple adjustments.

A personalised assessment can identify whether the problem is related to mobility, muscle endurance, movement habits or another musculoskeletal factor.

Most importantly, there is no need to chase perfect posture.

The goal is to create a feeding routine in which you and your baby are comfortable, supported and able to move.

If neck or shoulder pain keeps returning, interferes with daily activities or makes caring for your baby difficult, don’t simply put it down to “new-mom aches.”

Getting the right assessment can help you understand the cause and return to comfortable movement with confidence.

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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.