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.
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