3 Tips for a More Joyful Breastfeeding Experience

I am a pelvic health and orthopaedic physiotherapist but I am also a mother to 3 kids.

Prior to going to a breastfeeding training session at 34 weeks pregnant with my first child I had never been exposed to a breastfeeding mother. I was inspired at the session and also heard from the mom demonstrating that she had recently weaned her two year old toddler. My mind was blown!

From then on I was determined to breastfeed. My parents and my in-laws had less positive experiences with breastfeeding, but I was determined. I had amazing support for my husband, but leaned on the Breastfeeding Buddies of Waterloo Region and La Leche League for additional support.

Here are 3 things I learned from my own breastfeeding journey and my training as a women’s health physiotherapist that I am hoping can help you too when beginning your own journey.

1. Pillows, pillows, pillows

If you are sitting in the traditional breastfeeding postures (think cross cradle, cradle and football holds) you want to try and optimize your posture. You can do this by having your back supported by a chair, and adding a pillow or roll in your low back to support the lumbar region.  Consider pillows under your arms to support the baby on; this brings the baby to the level of your breasts. Don’t strain yourself down to your baby – this helps to prevent neck and shoulder pain. By bringing your baby up to your breast level, using a regular or nursing pillow, you avoid hiking your shoulders up towards your ears, which often leads to neck pain and headaches!

Use a good pillow to support your neck when you are in bed. There’s a curve in the base of our neck called the cervical lordosis. Use a supportive pillow or roll to cradle this area. You can also just roll up a hand towel and put it inside a pillowcase at this area of your neck.

2. Nursing lying down

Another way to make breastfeeding a more joyful (and perhaps restful) experience is to learn how to nurse your baby lying down in bed. This really helps with those frequent nighttime feedings that you may be experiencing. Sometimes learning this technique as a newborn can be challenging because of the amount of support that a newborn needs, so it’s often easier when your baby is a little bit older. Having the ability to nurse your baby while lying down, with safe co-sleeping, makes night feeding easier so you don’t have to wake up fully or get out of bed and stumble your way over to your crib. You can often go back to sleep and switch your baby to the other side when they’re done.

3. Laid-back breastfeeding

Laid-back breastfeeding means getting comfortable with your baby and encouraging your own and your baby’s natural breastfeeding instincts. Use a bed or couch where you could lean back and be well supported. Not flat, but far enough that when you put your baby on your chest, gravity will keep him or her in a position with the body molded to yours. This type of positioning makes breastfeeding less work for mothers, but also easier for babies to get a deeper latch especially during those early weeks.

These positions use gravity which helps rather than hinders babies natural feeding reflexes making a huge difference when babies are at their most uncoordinated. These positions are also suitable for mothers who have had a Cesarean birth as well as a vaginal birth. Adjustments can be made, such as changing the direction that the baby is lying on the mom. The baby can lie vertically below mother’s breasts, diagonally below the breasts, across her breasts, at her side or even over her shoulder. This means after Cesarean birth a mother can use many positions without the baby resting on her incision.

Another possible adjustment is modifying the angle of recline or how far the mother leans back. In all laid-back positions the mother leans back far enough so that the baby rests comfortably on her body without needing to support her baby with her arms, but is upright enough so she and the baby can easily maintain eye contact. Because most hospital beds are adjustable this is an option during the hospital stay. At home, think about how you’re most comfortable relaxing on the sofa watching TV. For example, most of us lean back on a sofa chair or bed using cushions or pillows so we can relax our shoulders and arms. Being comfortable allows you to maintain these positions for longer without getting aches in various parts of your body.

Breastfeeding can be a magical experience for mom and baby, but it can also be a source of frustration and physical discomfort. If you’re struggling with your breastfeeding journey, know that you are not alone! Please reach out to me or a breastfeeding resource, such as your healthcare professional or organizations, like the Breastfeeding Buddies and La Leche League, to provide you with personal support for a joyful breastfeeding experience.