As a new or experienced parent, you’ve likely found yourself spending countless hours feeding, holding, or rocking your little one. While these moments are precious, they often come with unexpected challenges—one of which is “nursing neck.” This term refers to the neck and upper back pain many parents experience due to prolonged poor posture during feeding or caring for their baby.
In this blog, we’ll explore the causes, symptoms, and effective strategies to prevent and alleviate neck pain, so you can enjoy these early days of parenting without the pain.
What is Nursing Neck?
Nursing neck isn’t an official medical term, but it’s a common issue faced by breastfeeding and bottle-feeding parents. The condition arises from repetitive strain and poor postural habits, often exacerbated by prolonged forward head posture and rounded shoulders while feeding or holding your baby. Research published in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT) highlights the role of posture in musculoskeletal pain, emphasizing how sustained poor alignment can lead to discomfort and dysfunction over time. The repetitive nature of feeding—sometimes up to 8-12 times a day—can make these issues worse if left unaddressed.
What Causes Nursing Neck?
Nursing neck develops due to poor posture while breastfeeding, bottle feeding, or holding your baby. These activities often involve:
Forward Head Posture: Leaning forward to get closer to your baby.
Rounded Shoulders: Collapsing your upper back while cradling your little one.
Prolonged Static Postures: Holding the same position for extended periods without support.
According to research from PubMed and JOSPT, poor postural habits, combined with weakened postpartum core and back muscles, can significantly increase your risk of musculoskeletal pain.
Symptoms of Nursing Neck
Neck Pain: Often described as stiffness or aching in the cervical spine region.
Upper Back Discomfort: Tension in the shoulders and between the shoulder blades.
Headaches: Tension headaches stemming from tight muscles in the neck and shoulders.
Numbness or Tingling: Possible nerve irritation from sustained postures.
Reduced Mobility: Difficulty turning the head or maintaining good posture due to discomfort.
Why Does Nursing Neck Happen?
Poor Posture: Feeding often involves hunching over your baby, leading to forward head posture and rounded shoulders.
Repetitive Strain: The repetitive nature of feeding positions and holding the baby strains the neck and upper back muscles.
Weak Core Muscles: Pregnancy and postpartum recovery can weaken your core and pelvic floor muscles, making it harder to maintain proper posture.
Stress and Fatigue: Emotional and physical fatigue can exacerbate muscle tension and postural habits. The lack of sleep and nutrition, the stress and everything else in between that you have to take care of can impact your muscles!
Guidance to Prevent and Manage Nursing Neck
1. Ergonomic Feeding Positions
Proper support is essential to reduce strain on your neck and back:
Use a nursing pillow to bring your baby to chest height, so you’re not leaning forward.
Choose a chair with lumbar support or place a small pillow behind your lower back.
Switch feeding positions regularly to distribute strain.
2. Posture Awareness
Mindful posture can significantly reduce tension. Here’s what to aim for:
Keep your shoulders back and relaxed.
Align your ears over your shoulders (avoid forward head posture).
Support your arms with pillows or armrests to minimize effort.
3. Stretching, Stabilization and Strengthening Exercises
Here is the place I would start. Incorporate simple movements to counteract repetitive strain:
Chin Tucks: Gently retract your chin to align your head over your shoulders.
Shoulder Blade Squeezes: Strengthen the muscles that stabilize your upper back.
Child’s Pose Stretch or Cat/Cow Stretch: Lengthen and relieve tension in your spine.
Self massage of ball on the wall: One of my favs!
Research suggests that postpartum exercise programs, focused on core and upper back strengthening, can alleviate musculoskeletal pain and improve posture. Which leads me to the next point.....
4. Seek Professional Guidance
While I’ve recommended some exercises that you can try, seeking professional guidance from a physical therapist THAT HAS EXPERIENCE with the postpartum body, can ensure that you’re performing these exercises correctly without compensation and safely. It is also important to understand WHY YOU are doing these exercises because not everyone experiences the same type of pain the same way. Identifying how you are moving and what your posture is like it key! Then the best and correct exercises follow! A physical therapist can also teach your tricks and give you tips on how to do things so it will be not as painful or not painful at all!
5. Mindful Movement and Stress Management
Incorporating mindful movement practices like yoga or Pilates can enhance postural awareness and build core strength. These practices also offer an opportunity to manage stress, which often contributes to muscle tension. Taking a few minutes each day to breathe deeply, stretch gently, or engage in guided relaxation can uplift your mood and ease physical discomfort. Remember, taking care of your mental well-being is just as important as your physical recovery.
Final Thoughts
Nursing neck doesn’t have to be a part of your postpartum experience. By implementing small changes to your posture, setting up an ergonomic feeding station, and seeking help when needed, you can find relief and prevent long-term discomfort.
Remember: caring for your baby starts with caring for yourself. Let’s work together to make your postpartum journey as comfortable and joyful as possible.
Realigning Your Recovery with 4th Trimester Physical Therapy
At 4th Trimester Physical Therapy, we understand the unique challenges parents face during the postpartum period. From nursing neck to pelvic floor recovery, our team is here to support your journey to better health and wellness.
We offer personalized assessments, tailored exercise programs, and practical advice to address postpartum pain and discomfort. Our goal is to help you regain strength, improve posture, and enjoy pain-free bonding with your baby.
Visit www.4thtrimesterpt.com to schedule an appointment or learn more about our services.
Remember, the suggestions on this and other blog posts on this website is not to be used as substitution of medical advice given by your provider. The information on this website is also not to be used to diagnose, treat, cure or prevent disease but for educational purposes only. It is best to consult with your medical professional.
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