Ergonomics while Breastfeeding
Anyone who has initiated breastfeeding may remember how difficult the experience can be! Aside from the typical bumps in the road (e.g. adjusting a shallow latch, helping a sleepy baby get enough to eat), muscle tightness in the nursing parent can also be a significant barrier. People who find themselves in non-ergonomically friendly positions for extended periods are more prone to muscle pain, making it even more important to focus on ergonomics during breastfeeding (Ratajczak & Gornowicz, 2024). We also know that education related to ergonomics and breastfeeding may reduce pain due to muscular issues (Afshariani et al, 2019).
That being said, it is important to take care of your own body while you’re learning how to nurse. I can remember myself getting into the wonkiest of positions and thinking, “Ok, I can hold this position until he’s finished nursing,” and then halfway through absolutely regretting that thought and having to (VERY AWKWARDLY) reposition myself and my baby.
If you think about some basic joint protection principles and ergonomic principles and apply them to breastfeeding, you may be able to reduce tension in your own body and hopefully reduce the liklihood of pain. I’ve used ergonomic techniques that an occupational therapist might apply in an office setting, and adapted them for breastfeeding.
Here are a few tips:
1. Your Nursing Station: Where you sit or lie is essential. Keep everything you need within easy reach to avoid overextending your body while reaching for things. A tray table or a mobile table that swivels to either side of you can be very helpful. Make sure to have your cell phone, water (with a straw!), and one-handed snacks within arm’s reach. Other creative ideas include keeping a reacher near your tray table/nursing station to grab things that are too far away or have fallen, and keeping something within reach that makes noise to alert your helper/partner if you need something.
2. Support Your Back and Neck: If you’re sitting upright, ensure your back and neck are well-supported. A pillow or lumbar roll at your lower back will help maintain good posture and keep your natural spinal curve in place.
Pro tip: Choose a nursing chair that is high enough so that when you and your baby are settled, you can rest your head back onto a pillow or the top of the chair to relax.
Another tip: If you don’t have a lumbar roll, roll up a towel and secure it with masking tape for a DIY version!
3. Feet Support: Make sure your feet can rest comfortably. If you’re shorter, use a stool, ottoman, or another footrest to ensure your legs are in a relaxed position.
4. Keep Your Screen at Eye Level: If you’re like many of us and are scrolling or watching Netflix while nursing, find a way to prop your screen up so you’re not constantly bending your neck forward to see it. Breastfeeding and caring a baby requires constant flexion at the neck. Any way to reduce the amount of bending at the neck may reduce strain. Get creative—use a bookshelf or hang a picture frame to support your phone!
5. Relax After Latching: Once your baby is latched and nursing well, try to relax your muscles. Aim for all of your joints to be supported. Once successful, you can practice a brief progressive muscle relaxation exercise, which might even help with letdown and milk production! (Levene, et al., 2024)
By incorporating these ergonomic tips, you can help your body feel more comfortable and supported during the breastfeeding journey.
References
Afshariani, R., Kiani, M., & Zamanian, Z. (2019). The influence of ergonomic breastfeeding training on some health parameters in infants and mothers: a randomized controlled trial. Archives of Public Health, 77, 1-10.
American Occupational Therapy Association. (n.d.). Home office ergonomics tips. Retrieved from https://www.aota.org/-/media/corporate/files/practice/manage/home-office-ergonomics-tips.pdf
Levene, I., Shukri, N. H. M., O’Brien, F., Quigley, M. A., & Fewtrell, M. (2024). Relaxation Therapy and Human Milk Feeding Outcomes: A Systematic Review and Meta-Analysis. JAMA pediatrics.
Ratajczak, M., & Górnowicz, R. (2024). The influence of breastfeeding factors on the prevalence of back and neck pain: data from an online survey. BMC Musculoskeletal Disorders, 25(1), 675.
Photo credit: Kaboompics.com
New Life & Death: Two Sides of the Same Coin
It all begins with an idea.
There’s so much slow waiting at the end of life (at least with a slow death). Similarly, there is so much waiting, anticipating the arrival of new life. You’re pregnant, managing fine, and then the dragging on of those last couple of weeks. . . the delivery cannot come soon enough.
Both events are life changing; both events cause so much upheaval and uncertainty. Naturally with death, we expect a certain amount of discomfort, of pain. But surprisingly, welcoming a new baby can bring some similar feelings – discomfort, pain, even regret. . . life as you know it is shifting, and you can’t quite figure out how. Deaths and births are also incredibly inconvenient. Life must stop for them to make their appearances; they arrive not when it’s convenient or best for anyone else.
When I lost my mom at 26, well before the birth of my son nine years later, it was agonizing, and I was left reeling in grief. However, over time, I recognized the ways her death allowed me to grow, to learn, maybe even to be a little more like her? These glimmers of beauty certainly softened the edges of my pain (e.g. my love for native plants, birdwatching, the miraculous patience I can muster while I’m with my 3-year-old). However, unlike what society would like us to think, welcoming a baby is not always rainbows and butterflies. Instead, a baby’s arrival can be fraught with difficulty, pain, struggle. But, with time, sometimes very slowly, comes beauty, self-confidence, trust that you can handle this path.
Both life changing events are inconvenient and disruptive, throwing your world into upheaval. Both demand that you grapple with the unknown. And both leave permanent marks, shaping who you are in ways you never could have anticipated.
Picking a Childcare Location That Is Breastfeeding / Lactation Supportive
It all begins with an idea.
One of the things that stressed me out the absolute most when my son was small was being away from him. Actually, “stressed” is an understatement; I suffered from postpartum anxiety (and depression), but leaving my son for any amount of time absolutely threw me into a tailspin.
One of the things that I worried about, when considering being away from my son for a long (or short) period of time, was how the separation might affect our breastfeeding relationship and my milk supply. For new parents returning to work and considering what kind of childcare to set up for their small baby, they may be worried about the same thing!
When deciding on a daycare setting, here are a few things you can consider, and questions to ask, when prioritizing protection of the breastfeeding relationship:
Is there a place you can nurse right before drop-off and immediately upon pick-up? The more feeds at the breast = fewer feeds at the daycare center = fewer pumps for you. It doesn’t have to be formal—maybe just a rocking chair in the corner if they (and you) are willing! But being able to nurse immediately before leaving and upon pick-up is a great idea.
Does the daycare center have ways of comforting babies aside from feeding? A lot of times, breastfed babies find comfort at the breast. This is normal and makes sense: close to Mom, warm, good smells, and they get a snack out of it! So it also makes sense that in a daycare setting, they might be fussy. It’s louder than home, brighter than home, Mom or Dad isn’t here to comfort them, and they can’t find Mom’s breasts! A lot of times caregivers, with the best intentions, interpret this fussiness as hunger. Of course, if the baby is hungry, feed the baby! But many times, they may just need comfort. So, does the childcare center have caregivers who are adept at this? Do they wear the babies? Do they rock the babies? Do they show some creativity and effort around comforting a small baby who may not want a bottle of food every time they fuss?
Are the caregivers willing to learn how to feed using a paced feeding technique? This is more time-consuming and requires some intentionality/connection with the baby. It usually involves holding the infant in a more upright position, allowing them to initiate the feeding by drawing in the nipple, and pausing the feeding when the baby indicates they need a break. It mimics breastfeeding and may support that relationship over the long term.
Communication – It is crucial to find a caregiver or childcare facility with excellent communication. You need to feel heard when explaining to the caregivers about your child: their feeding cues, regular intake, whether or not you use pacifiers and when, etc. Ensuring you find someone who listens to your instructions on how to feed your baby is critical.
Another note I have to mention as an occupational therapist—containers. These have their place, but when a baby spends too much time lying supine in baby seats, swings, or other types of devices, it can be a risk factor for motor problems! (The AAP recommends tummy time for at least 3–5 minutes, 2–3 times per day.) So, if you’re touring a facility, you might ask (or look out for) infants being cared for in a variety of positions: on their tummies, being held, caregivers practicing rolling, sitting, etc. It might be a red flag if all the babies are in containers, or if the caregivers don’t see a problem with leaving babies in them all day.
References
Lewis-Johnson, S. L., & Brandon, K. (2024). Alternative feeding devices and topical treatments. In B. Spencer, S. Bethel Campbell, & K. Chamberlain (Eds.), Core curriculum for interdisciplinary lactation care (2nd ed., p. 552). Jones & Bartlett Learning.
Hewitt, L., Kerr, E., Stanley, R. M., & Okely, A. D. (2020). Tummy time and infant health outcomes: A systematic review. Pediatrics, 145(6).
Lauders, J., & Swisher, A. (2020). When breastfeeding is interrupted. In J. Lauders & A. Swisher (Eds.), Counseling the nursing mother: A lactation consultant's guide (7th ed., pp. 629–630). Jones & Bartlett Learning.