Feeding our babies takes a toll on our bodies.
When we talk about breastfeeding problems we immediately think of cracked nipples, low milk supply, and plugged ducts. These are all very common and important challenges women face in their breastfeeding relationships, but if we get right down to the basics of nursing, our posture comes into play.
During those first few months postpartum, we end up spending a lot of time seated with babe in arms nursing. It is special time we spend with our little humans but if we are not mindful of our own comfort, breastfeeding can take a toll on us.
Head and shoulders, knees and toes.
This is a photo of my nursing my then 4 month old daughter. It is the perfect example of how many women will sit when nursing.
- One arm cradling baby, the other poised to support the bum or your breast
- Head titled down and to the side, the better to gaze at your nursling
- Legs crossed to prop baby up to the breast (or criss-crossed if you are on the ground or the couch)
This position is great for baby. He/She is supported, comforted and able to latch well. But for you, mama, this could cause some problems in the long term.
Babe in arms
As your baby gets bigger and heavier, it can put a lot of strain on your arms and wrists while nursing them. As a result, you will be more likely to hunch your shoulders while nursing, allowing your baby to rest on your lap or a nursing pillow. This poor posture can cause a lot of discomfort!
Solution: Pile those pillows high! Often, one pillow is not enough to bridge the gap from lap to breast. Don’t be afraid to double up if you need to. Having the baby resting at breast level will allow you to sit up straighter which can help to save your shoulders and upper back. You can still cradle your baby and support your breast with your arms and hands but you won’t have that same weight bearing down on them for those long nursing sessions.
Your loving gaze
Did you know that when a baby is born their vision is very limited? In one of Mother Nature’s perfect adaptations, the ideal distance between baby and an object/person that allows baby to focus and distinguish features is about 6 to 10 inches; the approximate distance from breast to a mother’s face.
So, the moral of the story is that you don’t need to crane your head down to the side for baby to get a closer look at you. He/She can only see so much for the first few weeks and you will get one heck of a sore neck if you keep dangling your head (which can weigh up to 10 lbs!) down for hours on end.
Solution: Do yourself a favour and gaze down at your little love-piranha with your eyes. When you find yourself settling into that head-tilt, do a few relaxing neck circles and straighten up again. You won’t be missing much, and can always glance down from time to time to enjoy the sights or to check in on baby’s suck-swallow pattern.
Legs for miles
Crossing your legs can be useful for giving babe a leg-up to the breast, but sitting with your legs crossed is not an ideal position for you, mama. You end up leaning to one side and your pelvis gets all out of alignment. Using pillows to help baby get up to breast level is far better for your posture, as is sitting in a chair with a slight recline and using a nursing stool to prop up your legs.
Solution: When I was a “patient” at the International Breastfeeding Centre (home of the renowned lactation guru and advocate, Dr Jack Newman) one of the first tools they gave me was a nursing stool to help me get baby at the right level and to take pressure off of my back and arms. While any stool will work well (heck, I even used a cardboard box before I got my stool) a nursing stool has an inclined foot rest which allows you to more comfortably sit with your feet flat and your knees bent.
A comfortable nursing relationship will last longer
As new mothers we tend to put our baby’s needs ahead of our own; often to our own detriment. You will find that your milk flows more freely when you are comfortable and are not rushing to finish or change positions and by being mindful of your posture, you will avoid joint and muscle pain in both the short and long term. Making sure that you are comfortable while nursing will help you create a happy and longer lasting breastfeeding relationship.
