Assist To Relieve Ache From Breastfeeding With Postnatal Yoga



In the case of feeding your child, you will have heard of the pains of cracked nipples or clogged ducts. (Please see a lactation marketing consultant for these because it’s out of my scope to advise these!)  However there will be different bodily ache associated to breastfeeding. For these, yoga to the rescue! 

So why does ache from breastfeeding occur?

Why does ache from breastfeeding occur?

There are a variety of the explanation why ache from breastfeeding can occur. These embody dangerous posture whereas feeding, repetitive actions as nicely ache from holding your child for lengthy durations of time. 

This may end up in ache in several components of your physique.

Let’s assessment a few of the totally different aches and pains and offer you some strong options to those points so you may feed your child with extra consolation and ease!

  • Wrist ache/ thumb ache
  • Tight neck
  • Complications 
  • Higher again ache
  • Rib ache
  • Shoulder ache and normal feeling like they’re shedding their posture
  • Tight psoas and hip ache from all of the sitting 

Tips on how to assist relieve wrist ache or thumb ache (Mommy Thumb)

  • That is generally known as “Mommy thumb”. The tendons across the thumb will be swollen and painful and the ache is felt on the base of the thumb proper above the wrist. Each bottle and breastfeeding mother and father can get this from the repetitive motion of holding the child whereas feeding .  

SOLUTION: Nerve flossing is the place we mobilize and stretch the nerve. This additionally brings circulation to the nerve to assist with therapeutic and reduces ache.

Options for neck ache

  • SOLUTION: examine your posture. As your shoulders spherical ahead, the top shifts into what I name, “The hen neck”. That is the place the chin shifts ahead. This elongates and weakens the neck muscle tissue which may additionally result in complications and jaw pressure
  • So at school we take a look at aligning posture.  Let me take a short digression to remind you there isn’t a such factor as “excellent posture”. We need to align your head over your backbone, stack your ribs over your pelvis. Steadiness the pelvis which oftentimes is both overly tipped ahead or tucked beneath and again, transfer your thigh bones again and be balanced on the 4 corners of your ft.  I name this ”again it up and stack it up”! 
  • Let’s proceed down the trail of releasing a decent neck.  We additionally need to strengthen the higher again and launch and therapeutic massage the neck muscle tissue. 

Yoga poses to attempt for higher again ache 

alt="yoga poses to treat upper back pain caused by breastfeeding"
Save this pin! 📌

For higher again ache, there are a variety of various yoga poses that may assist to alleviate it.

Typically, higher again mobility, good respiration, twists in addition to sustaining good posture will assist to deal with again ache. 

Listed here are just a few of my favourite yoga poses that may tackle higher ache.

Seated Twist

alt="Seated Twist Pose"

360 Respiration 

Learn extra about 360 Inhaling our weblog submit: How Prenatal Yoga Can Assist You To Have an Simpler Beginning

alt="360 Breathing"

Little one’s Pose With Blanket Between Thighs And Torso

alt="child's pose with blanket between torso and thighs"

Thread the Needle Pose

alt="Thread the needle"

Why rib ache can happen and the way to relieve it

Do you know your rib cage can develop as much as 6 cm in circumference by the top of being pregnant? A few of your rib cage ache generally is a results of the intercostal muscle tissue (these tiny muscle tissue between the ribs) increasing. Or from the confinement of an ill-fitted, tight bra and also you guessed it, posture.  

In case your chest is caved in or the ribs are flaring ahead, the rib cage cannot develop evenly when respiration.


  • Ditch the tight bra!
  • Add some facet stretches and rotation to your every day motion apply! 

Facet stretching is a good way to open and stretch your intercostal muscle tissue (the small muscle tissue between the ribs that assist with respiration). Add some rib cage rotation and we can assist launch tight muscle tissue within the higher mid again as nicely!

  • Apply 360 respiration which can show you how to develop the complete circumference of your rib cage.

Shoulder ache and lack of posture

If you’re experiencing shoulder ache and a normal feeling of shedding your posture, then you almost certainly want extra assist throughout feeds.

  • SOLUTION: Be sure to have good assist when feeding. Is there one thing to assist the child and their arm? We don’t need to deliver the breast to the child, deliver the child to the breast!

Tight Psoas Muscle

The psoas is a muscle that runs from T12, the twelfth thoracic vertebrae, down the backbone over the pelvic brim and attaches to the lesser trochanter of the femur (your thigh bone). This muscle, for thus many our bodies, is tight and infrequently picks up the slack of weak pelvic flooring muscle tissue, weak abdominals and weak hip rotates.

  • Resolution: One in all my favourite methods to launch the psoas is a passive with 360 respiration and little one’s pose.  

For these within the grip of early postpartum, I hope these yoga poses can assist. Whereas we apply these poses in postnatal and Child and Me yoga class, you may nonetheless reap the advantages from merely carving out 10 minutes a day for a fast and efficient apply! 

E book one among our Postnatal Yoga or Child and Me Yoga courses by clicking the button under!


Is it regular for joints to harm whereas breastfeeding?

As a result of hormonal modifications, joints might really feel achy. Nonetheless, when a scholar shares this criticism week after week at school, I at all times advise them to examine in with their care supplier. This may very well be an indication of thyroid points, which is quite common postpartum. 

Can yoga assist with ache from breastfeeding?

As I specified by this text, there are numerous yoga poses that may assist with the numerous aches and ache one feels because of feeding a child. 

What positions are finest to cut back ache and discomfort whereas breastfeeding?

At first, it’s possible you’ll discover it useful to make use of a breastfeeding pillow for assist so you aren’t hunched ahead bringing your breast to the child. You need to deliver the child to your breast, so having assist will assist your posture in addition to reduce the pressure of holding the load of your child for the entire feed. 

As your child will get larger and breastfeeding is extra established, you may attempt facet mendacity feeding which many new mother and father really feel will be extra snug. 

I additionally extremely advocate working with a lactation marketing consultant who can take a look at your posture and the assist you’re utilizing for feeding your child. You can too search for a neighborhood La Leche League assembly the place a lactation marketing consultant can assist you.