4 Exercises for Shoulder/Upper Back Pain during Breastfeeding
Hey, hi, hello, Bestie! It’s great to have you here with me! If you’ve ever gone through a breastfeeding journey, you know how difficult it can be. Not only is it physically exhausting providing nourishment for a little one into the wee hours of the night, sometimes painful, mentally overwhelming at times (read: most of the time!), but it may also be the cause behind upper back and shoulder pain during the postpartum period. Recently, we chatted about common ailments during the postpartum period, and this was one of the first topics we discussed! I wanted to dive deeper into that topic today and talk through some exercises you can incorporate into your (let’s face it: extremely busy) daily routine to help with related symptoms.
Shoulder, neck, and/or upper back pain is common during the postpartum period due to positioning habits and breastfeeding (1). New mothers spend more time breastfeeding than probably anything else (or at least it feels that way!). Oftentimes, the positioning used during breastfeeding has the shoulders curving forward and the upper back slightly flexed forward, as well. This can create tightness within the upper back (thoracic spine) and pectoralis muscles. While it is recommended to change positions often and utilize support, such as the MyBreastFriend breastfeeding pillow, there are also some exercises you can try to help reduce some of those upper back pains you might be feeling.
Thoracic Extension in Chair: This exercise will allow the upper portion of your back (your thoracic spine) to better move into an extended position. During breastfeeding, the upper spine is more commonly hunched forward into a flexed position, so adding some extension to your routine can improve pain and stiffness. To perform this activity, find a chair that has a chairback meeting your back somewhere near your shoulder blades when you sit down. You can even add a pillow to the seat of a chair with a taller chairback. Roll up a towel or small blanket and place this at the top of the chairback, letting your back lean against it. In your starting position you should be seated with feet flat on the floor and spine straight. Lace your fingers together and place them behind your head. As you breathe in, open your chest toward the ceiling while maintaining upper back contact with the rolled towel. Keep your elbows out to the sides, rather than bringing them forward. As you breathe out, curl your chest and head forward (elbow position here is less important). Repeat for 10 repetitions, slowly.
Open books: With Open Books, you are able to promote chest opening positions. To perform this exercise, you’ll want to grab a rolled towel or foam roller. Lie on your right side with your right leg straight and your left leg bent so that your hip and knee are both at 90-degree angles. Place the foam roller or towel roll long-ways between your left knee/ankle and the floor. Bring both arms straight in front of you and start with your hands palm-to-palm. Start moving your left arm in an arc from the front of your body toward the back, and as you do this, follow your left hand with your eyes and head so that your upper body twists and opens. Only move the left arm as far as is comfortable–you should feel a comfortable stretch. You should not be moving so far that your left leg lifts away from the foam roller/towel roll. Bring the arm back to the starting position and repeat for 10 repetitions. After finishing, switch and complete on the opposite side.
Pectoralis (Pec) Stretch: As it is common to sit with the shoulders in a forward position during breastfeeding, stretching the pectoralis muscles is essential in breastfeeding moms! For this exercise, you’ll need a doorway or something similar. Stand in the doorway with one leg in front of the other. Lift your arm to your side so that your shoulder and elbow both make 90-degree angles. Place your forearm (elbow to wrist) against the wall of the doorway, maintaining the 90-degree angle of the shoulder. Slowly, lunge forward while keeping your upper body facing forward (no twisting) to attain a stretch in the front of the shoulder. Aim to hold this position for 30 seconds before taking a break. Complete three times on each side.
Thread the Needle: This is another exercise for improving mobility in the upper spine. Start in a table top position on hands and knees. Raise your left arm up as high as you can manage while following it with your eyes and head. Then, bring the arm down and thread it into the space between your right arm and right thigh, as far as you can manage. Repeat ten times before switching to the other side.
New moms can spend a lot of time breastfeeding and remaining in one position all day would result in aches and pains for anyone. Try some of the activities we talked about and let me know what you think! Movement is key! What other exercises have helped you combat upper back pain from breastfeeding? Let’s chat soon.
XOXO,
Your Pelvic Bestie
References:
Koyasu K, Kinkawa M, Ueyama N, Tanikawa Y, Adachi K, Matsuo H. The prevalence of primary neck and shoulder pain, and its related factors in Japanese postpartum women. Clin Exp Obstet Gynecol. 2015;42(1):5-10. PMID: 25864273.
*The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a qualified health provider regarding any questions you may have about a medical condition or health objectives
