How Breastfeeding Women Can Relieve and Prevent Chronic Lower Back Pain
Is chronic lower back pain stopping you from enjoying breastfeeding your child? The first thing you should realise is that you are not alone. Breastfeeding a newborn up to 12 hours a day certainly involves quite a lot of long sitting periods, except you are one of those women who can breastfeed while doing handstands. Read on to discover how to relieve or prevent chronic lower back pain while breastfeeding, in order to enjoy your moments of bonding with your baby.
What Actually Causes Back Pains during Breastfeeding?
The main culprit behind breastfeeding-related lower back pains is poor posture while breastfeeding. Another cause is using the wrong breastfeeding technique. Consistently holding a poor posture while breastfeeding can put a lot of stress on the lower spine and neck and make both you and your baby quite uncomfortable. Because breastfeeding is vital to both mother and child, helping baby’s development progress better and deepening the bond between them, a better way to breastfeed must be adopted.
First, the correct posture and breastfeeding position must be used. Several recommended positions for breastfeeding exist, so you need to find the one that works best for you since everyone is different. It is important to note that as the baby grows, you need to change or adapt the position to take his or her new size and weight into consideration. Changes occurring in your own body should be considered as well.
For most breastfeeding positions, the key is to bring the baby to you and not the other way around in order to reduce stress to your back and neck. If you can remember the line “baby to breasts” then you are already on your way to more enjoyable feedings.
Tips to Relieve and Prevent Chronic Lower Back Pain While Breastfeeding
Use the Proper Chair
While breastfeeding, you can hardly get away with sitting in just any old chair. While a deep cushioned couch might be comfy for movie nights, it can wreak havoc on your lower back if you are constantly nursing your little one while tucked in it. Ensure you make use of a firm, upright chair. Your sitting bones will be more evenly grounded, supporting a healthier posture and helping to ease lower back pain.
Change Breastfeeding Position Frequently
There are so many breastfeeding positions to use so you do not have to restrict yourself to one alone. Switch up from your go-to position and you might discover some more relaxing ones for you. Some comfortable feeding positions include the side-lying position, cross cradle, laid back, and football hold positions. Your lactation counsellor can help you try out different breastfeeding styles so that you are able to change positions more frequently.
Exercise To Tone Up Back Muscles
While your baby naps, you can take ten minutes to do some stretching exercises each day. Seek advice from professional postpartum exercise trainers or your local SAPainDoc.com to help you choose the best programme that will be most effective in dealing with chronic lower back pain. One great way to strengthen your muscles is to do a “wall-sit” three times beginning at 30 seconds, increasing the seconds as your muscles get stronger. Yoga for chronic back pain is another way to use exercise to relieve or prevent the aches of breastfeeding. You will also enjoy the added benefit of meeting new moms and sharing experiences with them.
Wear a Baby Carrier while Nursing
A baby carrier works great while breastfeeding. Your baby’s weight can be supported and held in position with little to no effort on your part. Your aching back muscles will therefore experience some relief. An additional advantage of wearing a baby carrier is the coverage provided, especially for new mothers who feel a bit self-conscious about breastfeeding in public. Also, your baby can fall asleep comfortably while you go about your errands.
It is necessary to explore and try out better feeding techniques and positions. If you feel comfortable and relaxed while breastfeeding, your baby can also relax and feed better.