By: Erica Tran, PT, DPT, OCS and Chelsey Vasquez, PT, DPT, PRPC
Breastfeeding is a beautiful bonding experience during the postpartum period but it often requires moms to spend long periods leaning forward and looking down at their baby.
In our Lafayette Physical Therapy clinic we have found this position, over time, can lead to:
• Neck stiffness and pain
• Shoulder tension
• Shoulder blade pain
• Upper back discomfort
• Rounded shoulders and forward head posture
When the head sits forward, the neck muscles have to work much harder to support it, which can quickly lead to soreness and fatigue.
The good news: a few simple exercises can help release tight muscles, improve posture, and reduce neck pain.
These exercises focus on the upper back, shoulder blades, and deep core, which are key areas that support healthy posture during breastfeeding.
Below are five safe and effective exercises moms can do at home.
1. Peanut Ball Roller (Upper Back Release)
Peanut Ball Upper Back Release
Why it helps
Breastfeeding posture often tightens the muscles along the upper spine and between the shoulder blades. A peanut ball (two massage balls taped together) helps release these tight muscles and reduce tension that contributes to neck pain.
How to do it
- Place the peanut ball between your upper back and a wall.
- Position it on either side of your spine (not directly on the spine).
- Bend your knees slightly and slowly roll up and down.
- Pause on tight spots for 20–30 seconds while breathing deeply.
Duration: 1–2 minutes
💡 Tip: Keep your core gently engaged so your ribs don’t flare outward.
2. Thoracic Extension on Foam Roller
Why it helps
Breastfeeding often creates a rounded upper back. When the mid-back becomes stiff, the neck has to compensate.
Thoracic extension restores mobility in the upper spine so the neck doesn’t carry all the load.
How to do it
- Place a foam roller horizontally under your upper back.
- Support your head with your hands.
- Gently lean back over the roller, extending your upper spine.
- Pause for 3–5 seconds, then return to neutral.
Reps: 8–10 repetitions
💡 Tip: Keep your core lightly engaged to avoid arching the lower back.
3. Banded Scapular Retraction and Extension (Shoulder Blade Squeeze)
Why it helps
Rounded shoulders weaken the muscles that stabilize the shoulder blades. Strengthening these muscles helps support better posture and reduces neck strain.
How to do it
- Hold a resistance band with it wrapped above you.
- Keep arms straight and pull the band back to your pockets
- Squeeze your shoulder blades together as you pull.
- Slowly return to the starting position.
Reps: 10–12 repetitions
💡 Tip: Think about pulling your shoulder blades down and back, not just straight back.
4. Banded Open Book (Thoracic Rotation)
Why it helps
This exercise improves mobility in the upper back while activating the shoulder muscles that support posture.
It also helps counteract the stiffness that builds from holding the same feeding position repeatedly.
How to do it
- Place the band along the rails of the crib or stairs.
- Lie on your side with knees bent and arms straight in front of you holding a light resistance band on the top arm.
- Keep the bottom arm still while slowly opening the top arm toward the opposite side.
- Rotate through the upper back as your chest opens.
- Return slowly to the start position.
Reps: 8–10 per side
💡 Tip: Keep your hips stacked so the movement comes from your upper back. You can also perform this with holding the band with your other hand.
5. Chest Opener on Foam Roller
Why it helps
Breastfeeding posture can tighten the chest muscles and pull the shoulders forward. This stretch opens the chest and encourages a more upright posture.
How to do it
- Lie lengthwise on a foam roller so your head and spine are supported.
- Let your arms relax out to the sides.
- Allow your chest and shoulders to gently open.
- Breathe deeply and relax into the stretch.
Duration: 1–2 minutes
💡 Tip: Keep your chin slightly tucked to avoid straining the neck.
Alternative Breastfeeding Positions to Reduce Neck Pain
Changing positions can dramatically reduce strain on your neck and shoulders. Instead of leaning forward, these positions help support both mom and baby.
Side-Lying Breastfeeding
Why it helps
This position allows moms to rest while feeding and avoids the need to bend the neck forward. Tips
• Lie on your side with baby facing you
• Support your head with a pillow
• Keep baby’s nose aligned with the nipple
• Place a pillow behind your back for support
This position is especially helpful for night feeds or moms recovering postpartum.
Laid-Back (Biological Nurturing) Breastfeeding
Why it helps
This position allows gravity to help support the baby while mom leans back comfortably, reducing neck and shoulder strain.
Tips
• Recline slightly with pillows supporting your back • Place baby tummy-to-tummy on your chest
• Allow baby to latch naturally
Helpful Breastfeeding Support Tools
Using the right support can make a huge difference in posture and comfort during feeds.
Nursing Pillow
Boppy Original Nursing Pillow
A nursing pillow helps bring baby up to breast height so moms don’t have to lean forward. Benefits
✔ Supports baby’s weight
✔ Reduces strain on arms and shoulders ✔ Encourages better posture
Extra Pillows
Regular pillows can help create a comfortable feeding setup. Helpful ideas include:
• Placing a pillow under baby for support
• Supporting your lower back while seated
• Placing a pillow under your arm to reduce shoulder tension
The goal is simple:
Bring baby to you not you to baby.
Final Thoughts
Breastfeeding should feel nurturing, not painful.
Neck pain during breastfeeding is common, but small changes can make a big difference. Combining:
✔ Upper back mobility
✔ Shoulder strengthening
✔ Core stability
✔ Supportive feeding positions
…can significantly reduce neck strain and improve comfort during feeding sessions.
Even 5–10 minutes a day of movement and posture work can help moms feel better and enjoy feeding time more.
Click Here to schedule your next appointment with the experts at MEND