One of the most common problems faced by new moms is neck and back pains which typically is a result of a bad posture during breastfeeding. Here are a few tips which can save you a lot of pain and make breastfeeding a pleasurable experience!!
Understanding Our Body
It’s important that we understand our body in order to maintain a good posture. Our back has 2 curves:
- The upper back has a ‘C’ shaped curve
- The lower back has a reverse ‘C’ shaped curve
That means our entire back has an ‘S’ shaped curve.
If we hunch we lose our low back curve and get one big `C’, whereas if we sit too straight we pull our spine into a straight line using all the wrong muscles and again losing the ‘S’ shaped curve. Both will give us pain. Ideally we must use our core muscles to pull our back into a gentle ‘C’ during sitting.This becomes very difficult to do while sitting for long as required during breastfeeding.
There is a simple trick one can do which will automatically put you in the correct posture. Support your low back with a McKenzie roll or (if not available) just roll a towel and put in your arch as shown in the picture. Then all one needs to do is totally relax into the chair and let the roll maintain the ‘S’ shaped curve.
Our neck also has a ‘C’ shaped curve which can be maintained easily by keeping our chin in. This is much easier when we sit straight from our back as described above.
Now once your posture is correct, you can hold your baby on a feeding pillow in any hold e.g. football hold, cradle hold etc. keeping your shoulders completely relaxed.
Following the above tips and getting your posture right will go a long way and allow you to feed your baby in a pain-free and relaxed manner for as long as you want!!
About The Author
Dr. Shweta Doctor is an experienced Orthopedic Physiotherapist specialising in pain relief. She has been practising from the last 16 years in Mumbai. She consults at the Enliven Therapy Centre, (Gita Building Gamdevi, Mumbai)
She can be reached on:
Contact no 022-23633639
Facebòok page: www.facebook.com/drshwetadoctor