Breastfeeding Without the Pain: How Posture, Breathing, and Simple Techniques Set You Up for Success

Breastfeeding is supposed to be a beautiful bonding experience, but for many new moms, it comes with pain, discomfort, and frustrating posture issues. The awkward angles, long feeding sessions, and the constant strain of holding your baby can lead to tight necks, sore shoulders, and overall muscle fatigue. But here’s the good news: with a few simple tweaks—like proper posture, mindful breathing, and some easy movements—you can transform your experience. These small changes can make a world of difference, helping you breastfeed without the pain and giving you the comfort and freedom to truly enjoy those precious moments.

One position we want to try to avoid the most is slouching, rounding your shoulders or rotating our body to meet the demands of your baby. This can lead to unnecessary tension, muscle strain, and discomfort that can make you dread every feeding. Your posture doesn’t just impact you—it also affects your baby’s latch and comfort. By setting yourself up for comfort and a relaxed state, not only will you feel better, but you'll also experience a better letdown, improved flow to your baby, and make the experience more enjoyable for both of you.

So, how do you adjust? Whether it’s the couch or a chair, adding extra cushions for your back, arms, and under your feet can help relieve tension and allow your body to fully relax. Choose a spot where you can add other props that can help aide holding your baby so that you don’t feel like you need to hold them in place constantly.

Another thing that can be helpful is setting up a little station with essentials like water, snacks, and burp cloths nearby so you’re not stretching or straining while holding your baby. By surrounding yourself with these props and creating a comfortable setup, you’ll be able to let go of any discomfort, making breastfeeding a more peaceful and enjoyable experience for both you and your baby. With everything in place to support you, the tension can dissolve, leaving you free to focus on the moment with your little one.

One thing we can incorporate to your breastfeeding session is breath. Breathing isn’t just something you do—it’s something you feel. Shallow breathing can add to the tension in your neck, shoulders, and back, turning every feeding into a stress-fest. But here’s the secret: deep, 360 breathing can help release that built-up tension, reset your posture, and give your body the relaxation it craves. When you inhale down towards your pelvic floor and gear air toward the back of your body, you’re not just filling your lungs—you’re releasing stress and relieving discomfort. Not to mention you are aiding into a better pressure management system for your pelvic floor at the same time. Using a 5 count breathe in through the nose and a 5 count out through the mouth while nursing will help you stay calm, centered, and relaxed.

You can also create small movements with your neck moving forward and backward, like you are jutting it out and pulling back to a double chin, bringing your right ear to right shoulder, left ear to left shoulder and rotating right and left throughout your session to help create some space. Lastly, take some focus into the shoulder to lift up to your ears and with a big exhale drop them down. You might find they were closer to your ears than you thought! These simple exercises will help you take control of your body and reduce pain, so you can focus on what really matters—nourishing your baby without the discomfort. Which will also result in better let-downs and easy milk flow to your baby.

These small, mindful habits can prevent long-term musculoskeletal issues like back and neck pain or wrist discomfort, so you can keep up with the demands of life as a busy mom without feeling drained or in pain. Listen to your body—if something doesn’t feel right, don’t hesitate to seek support from me or a lactation consultant. You’ve got the tools to breastfeed without pain, and with a little adjustment, you can make these moments feel nourishing and empowering. You deserve a pain-free journey, and with these small changes, it’s within reach!

Rachael Van Schoick

Align Movement

LMT, Birth Doula, Prenatal and Postpartum Exercise Specialist, SomaTrainer and ELDOA Trainer

New Jersey Based; Available Online