Managing Body Pain While Breastfeeding: Causes and Relief Tips

Body pain while breastfeeding can be one of the challenges that mothers will face. Holding the baby for longer periods in awkward or repetitive positions can strain the neck, shoulders, back, and arms. Moms might also experience hormonal changes, lack of sleep, and stress that will make the discomfort worse. However, understanding common causes of body pain while breastfeeding, as well as learning how to manage them, can help you feel comfortable. This article offers valuable insights into the causes of pain while breastfeeding and provides helpful and effective tips to relieve discomfort, supporting a healthier and painless breastfeeding journey.

Different Types of Body Pain while Breastfeeding

Breastfeeding can sometimes lead to different types of body pain due to prolonged holding, poor posture, or muscle strain. Many first-time-moms experience discomfort from different parts of the body, and here are the types of body pain while breastfeeding:

1. Back pain:Motherhood is laborious. You care for your husband, your home, and the baby. So, sometimes, having back pain is inevitable. Back pain is usually felt in the upper, mid, or lower back.
2. Neck Pain: One of the most common issues while breastfeeding is neck pain. The strain of supporting the baby's weight while breastfeeding can lead to stiffness, soreness, or discomfort in the neck.
3. Headaches: Poor posture, muscle tension, and stress can create tightness in the neck muscles and joints, which may lead to tension-type or cervicogenic headaches—conditions that can be triggered or worsened during breastfeeding.
4. Mommy Thumb: Pain and inflammation in the thumb caused by repetitive gripping and lifting motions during breastfeeding is called “ Mommy Thumb.” Mommy Thumb is common among new moms. Pain, swelling, and tenderness from mommy thumb can make grabbing, holding, and pinching things hard.

Possible Causes of Body Pain in Breastfeeding

Body pain during breastfeeding is too common and often linked to some factors. Knowing these possible causes can help mothers make adjustments for a comfortable, pain-free, strain-free breastfeeding experience.

1. Poor Posture: Incorrect positioning while nursing can lead to back, neck, and shoulder pain. Slouching or hunching over while breastfeeding can strain the muscles.
2. Repetitive Movements: Doing the same movements over and over again, like holding the baby, combined with frequent breastfeeding sessions, can cause overuse injuries, musculoskeletal strain, and pain.
3. Hormonal Changes: During pregnancy and breastfeeding, hormonal changes can impact the ligaments and muscles, causing increased looseness and instability in the musculoskeletal system.
4. Tension: Tension in the body due to the tension in one's muscles or the pressure of new life situations may cause pain in the whole body.
5. Latch Position while Breastfeeding:Inability to latch the baby would further strain the body.

Tips to Prevent Aching Body while Breastfeeding

Breastfeeding can sometimes lead to aches and pains in the back, neck, shoulders, and arms due to prolonged holding and repetitive positions. However, with a few simple adjustments, you can minimize discomfort and make breastfeeding more comfortable. These tips focus on posture, positioning, and small self-care practices to help prevent body aches and support a more enjoyable breastfeeding experience.

1. Maintaining Proper Posture.Ensure you’re sitting with your back relaxed. As much as possible, avoid slouching or hunching over while feeding. You can also use pillows behind your back for support or use a nursing pillow to help elevate the baby to the breast height, minimizing strain.
2. Switch Positions. When breastfeeding, try to change positions to avoid putting so much pressure in one place that could cause muscle fatigue and prevent pain in different areas.
3. Support Your Arms and Wrists. When holding your baby, use nursing pillows or armrests to support your arm and wrist. Say goodbye to painful and sore arms with Momcozy Nursing Pillow. This cushion offers support for both mom and baby, making feeding easier and more comfortable.

4. Take Breaks: Do not hold one position the whole time you are feeding. Relax and stretch or reposition if you start feeling pain. Take short breaks between feeds. What you can do during that brief interval is crucial to another technique suggested in this information.
5. Practice Relaxation Techniques: Practice deep breathing or some form of relaxation to diminish tension and stress in muscles. Stress can be a trigger, so having mindfulness or stretch work will help alleviate discomfort.
6. Drink Well and Eat Well: Keeping healthy nutrition with a calcium, magnesium, and vitamin D-enriched diet will help support muscle function. It helps to reduce body aches to their minimum levels.
7. Massage and Stretching: Massage is a light therapy that is aimed at working out kinks in the shoulders, neck, and back. A postpartum massage also aids in relaxing the muscles as a whole. Try to include simple stretches in your activities, especially your upper back, shoulders, and arms, in order to ease muscle tension.
8. Check Baby's Latch and Position: It will be very annoying when your latch is not just giving discomfort to your nipples and breasts but also to your posture. Therefore, ensure your baby has a good latch so that there is not too much unnecessary strain on your body.

FAQs

Is it normal to have body aches while breastfeeding?

Body aches during breastfeeding are common, especially in the early postpartum period, and can be caused by several factors. Poor posture from leaning forward while holding your baby can lead to pain in the back, neck, and shoulders. Muscle fatigue from repetitive movements during long feeds may cause aches in the arms, wrists, and back. Hormonal changes, particularly the effects of relaxing, can impact ligaments and joints, leading to discomfort. Tension from physical strain or emotional stress can also contribute to body aches. Additionally, difficulties with latch position can exacerbate strain on the body..

Is breastfeeding hard on your body?

Yes, breastfeeding could be hard on your body, but despite that, it also has many benefits.

Early Weeks - Breastfeeding in the first few weeks of the baby is challenging and tiring. You might experience painful and cracked nipples, milk supply issues, or a breast infection. Your body might still be adjusting to caring for your newborn child, which can lead to stress, exhaustion, and lack of sleep.

Nutrition - Since the baby needs more healthy calories and nutrients, you must eat healthy and nutritious foods. Not having enough food and energy in your body can lead to fatigue.

Energy - Breastfeeding is tiring, it is because it uses metabolic energy. In fact, breastfeeding consumes 25% of your energy, which is more than the brain uses.

Pain - Breastfeeding is painful and can cause you pain in certain parts of your body like wrists, back, ribs, neck, and muscles. You might also experience numbness, tingling sensations, and breathing changes.

Hydration - Drinking plenty of water or fluid during breastfeeding is important. Drinking at least 2 liters of water a day is the best source of hydration.

Breastfeeding has a lot of benefits, too, like creating a bond between you and the baby and providing nutrients and immune protection for your baby. Experts recommend breastfeeding for at least six months.

Can breastfeeding cause achy joints?

Yes, breastfeeding can cause achy joints if you have poor posture, repetitive movements, hormonal changes, improper weight distribution, and ligament laxity. You can prevent this by using pillows to support your arm and back, looking up whenever possible to avoid neck pain, and getting a massage to relax stiff muscles.

Conclusion

While body pain during breastfeeding is a common and often temporary challenge, it can be managed effectively with the right strategies. Understanding the causes of discomfort—such as poor posture, repetitive movements, hormonal changes, and muscle fatigue—empowers mothers to take proactive steps toward alleviating pain. By maintaining good posture, taking breaks, using supportive pillows, practicing relaxation techniques, and ensuring proper latch, mothers can reduce the strain on their bodies and improve their breastfeeding experience. Additionally, staying hydrated, nourishing the body with proper nutrition, and seeking relief through stretching or massage can further support physical well-being.

Remember, while the early days of motherhood may bring some physical discomfort, with the right care and self-awareness, breastfeeding can be a more comfortable and fulfilling journey for both mother and baby. If pain persists or worsens, consulting a healthcare provider can ensure any underlying issues are addressed.