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5 Tips to Ease Breastfeeding Aches & Pains

The early days of breastfeeding my daughters was a very special time for me as a mother and it also had it’s challenges. One big challenge was how tight and sore I would become in my body.

I’m Dr. Ange from the Wellman Clinic in Peterborough, Ontario and if you are breastfeeding and feeling the aches and pains that can come with it then today’s video is for you.

As a new mom feeding your baby (whether it’s breast feeding or bottle feeding) might be how you are spending a good part of your day. If your child feeds for 20 minutes every 2-3 hours that’s easily up to 3 hours a day sitting and feeding. Factor in the staring lovingly at your adorable baby, supporting their increasingly heavy body and the at times stop, drop and feed nature of the job and it makes sense that it can take its toll on your body.

Here are just a few of the symptoms that breastfeeding mom’s can experience even if they have never had any problems before:

  • Neck pain
  • Headaches
  • Back pain
  • Rib pain
  • Wrist pain
  • Numbness & tingling
  • Weakness
  • Breath changes
  • Tight muscles

So what’s a tired, sore mom to do? Here are 5 simple things that I found made a big difference for me when I was breastfeeding and that make a big difference for the breastfeeding mom’s I work with in my practice:

Focus on Your Technique
Specifically….bring your baby to the breast versus the other way around. This is really important as when we bring the baby to us it helps to keep the mid back and neck straight and prevents the all too common tendency to hunch over.

Use Props and Support

For yourself place cushions and/or pillows behind you to support your back. Sit in a comfortable chair and try to have you knees bent at 90 degrees and your feet flat on the floor. If your chair is high then place a small stool or pillow under your feet to help keep the knees at 90.

For baby breastfeeding pillows can really help by supporting baby’s weight and taking the load off of your arms, shoulders and neck. You may still need additional support to bring baby to the breast so make sure you have lots of pillows or blankets to support the cushion if necessary.

Change Positions and Be Open to Trying New Ones

There are a number of different positions you can breastfeed in – some harder than others! The more you can change positions the better it is for your body. Positions like side-lying take gravity out of the mix and give your spine a bit of a break.

Make Sure to Move Your Body and Stretch as Much as You Can

Movement will help offset the tension that builds up from sitting for long periods of time and stretching will help relieve those tight muscles

Take the time to relax

It’s easy to zone out when we are breastfeeding….I know I did some of my best Netflix watching….and it’s a good opportunity to work on consciously relaxing your body and mind. Try using one breastfeeding session a day as an opportunity to meditate. There are some great meditation apps like Calm or Insight Timer that you can download to your phone. The more relaxed you are the happier your baby will be and your body will be more at ease as well.

Breastfeeding can be hard on your spine but by;

1. Focusing on your technique

2. Using props & support

3. Changing positions

4. Moving & stretching and

5. Using the time to relax you can make breastfeeding more comfortable and less painful.

If you are in pain and are looking for safe + natural solutions having your spine checked by a Chiropractor is a great way to feel better.

If you have any questions please do not hesitate to contact us at 705-991-1555 and if found this information valuable please hit the share button below.

Until next time…

Live Well for Life!

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