How to Relieve Back Pain from Breastfeeding & Carrying Baby

Why Does My Back Hurt So Much After Having a Baby? 6 Gentle Fixes for Breastfeeding & Carrying Pain

No one tells you that new mom life can hurt like this.

Not the emotional kind of hurt (though that’s real too), but the deep, physical ache that creeps into your shoulders, your lower back, your neck—until your whole body feels like it’s folding in on itself.

You’re feeding your baby every two hours, cradling them with one arm, hauling that car seat with the other. You’re surviving on love and snacks—and your back is screaming for help.

You’re not alone, mama. And you’re not weak for feeling it. Let’s talk about why your postpartum back pain is happening, and how you can gently relieve it—without pushing your body past its limit. 💛

🤕 Why Your Back Hurts After A Baby (Especially If You’re Breastfeeding)

If your back feels like it's constantly tight, sore, or giving out, there’s a reason. Actually, a few:

• You’re hunched over while breastfeeding, changing diapers, or staring at your baby (it’s hard not to).
• Your core is weaker after pregnancy (no shame, just truth).
• You’re lifting and rocking your baby all day, often with poor alignment or one-sided strain.
• Your breasts are heavier, especially if you’re engorged or nursing.
• You’re not moving much, and when you do, it’s repetitive—like the same 3 motions, all day long.

This isn’t just about poor posture. This is the toll motherhood takes on your body. But the good news? There are gentle, real-life ways to feel better—starting today.

🌿 6 Mom-Tested Ways to Relieve Postpartum Back Pain

1. Make Your Feeding Setup Work for You (Not Against You)

You don’t have to muscle through another feed slouched on the couch.

• Prop the baby up to breast height with pillows or a nursing cushion.
• Sit upright in a chair with good back support.
• Use a footstool to take pressure off your lower back.

You're allowed to be comfortable. Let that be your new rule.

2. Rebuild Your Core Gently 💪

I know—“core exercises” might sound laughable right now. But healing your back starts from the inside. Ask your provider when you’re cleared, then start with:

• Pelvic tilts
• Belly breathing (yes, that counts)
• Bridge pose on the floor or bed

It’s not about bouncing back. It’s about building back up—slowly, lovingly.

3. Stretch in Micro-Moments

You don’t need an hour-long yoga class. You need 5 minutes of intentional movement while the baby naps (or does tummy time). Try:

• Cat-cow stretch
• Child’s pose
• Neck rolls and shoulder shrugs
• Chest openers against a wall

Even one stretch a day helps your muscles remember: I am not just a milk machine. I’m a human too.

4. Switch Sides. Seriously. 🙃

You probably have a “go-to hip” or “default arm” for holding your baby. It’s subconscious—and it’s creating imbalances.

Switch arms, switch hips, switch sides. Your spine will thank you.

5. Breastfeed in Laid-Back or Side-Lying Positions

You don’t have to sit upright for every single feed. Especially at night.

Laid-back breastfeeding lets gravity and instinct help.

Side-lying is amazing for overnight feeds or sore bodies.

These positions are gentler on your back and neck—and often calmer for the baby, too.

6. Wear a Supportive, Soft Maternity Bra

You’d be shocked how much an unsupportive bra adds to back pain, especially if you have larger breasts or engorgement.

Our wire-free bras at Bloom & Heal are made to lift without digging, stretch with your changing body, and relieve pressure on your shoulders. Because the last thing you need is a bra that makes you hurt more.

🚨 When Back Pain Isn’t “Normal”

Yes, some postpartum discomfort is expected. But don’t ignore these red flags:

• Pain that’s getting worse, not better
• Numbness or tingling in your legs
• Pain that disrupts sleep or daily life

You deserve to feel good again. A women’s health physical therapist can help you truly heal, not just cope.

You Carry So Much, Mama—You Deserve Relief

This season asks so much of your body—and your body shows up every single time. But you shouldn’t have to suffer in silence.

Start small. Breathe deep. Adjust how you hold your baby. Add one stretch. Wear the bra that feels like a hug.

You deserve comfort just as much as your baby does.

And remember: just because back pain is common doesn’t mean it’s normal. You are allowed to get help. You are allowed to rest.

You are carrying the weight of motherhood. Let us help carry some of that with you. 💕

FAQs: Breastfeeding & Postpartum Back Pain Relief

Q: Why does my back hurt so much while breastfeeding?
A: Posture, weak core muscles, and holding the baby in the same position for long periods can all contribute. Supportive pillows, side-lying positions, and strengthening your core can help reduce pain.

Q: What’s the best breastfeeding position to avoid back pain?
A: Laid-back and side-lying positions are ideal. They let you relax your back and shoulders while the baby feeds naturally. Add pillows for extra comfort and spinal support.

Q: Can a maternity or nursing bra help with back pain?
A: Absolutely—a well-designed nursing bra supports the weight of your breasts, distributes pressure evenly, and reduces shoulder and back strain. Avoid underwires or thin straps during this time.

Q: When should I worry about postpartum back pain?
A: If the pain gets worse, radiates into your legs, or interferes with your sleep and function, see a physical therapist or doctor. It could be something like sciatica, diastasis recti, or muscular imbalance that needs professional support.

Q: What stretches help relieve breastfeeding back pain?
A: Gentle stretches like child’s pose, cat-cow, and chest openers help release tension. Even a few minutes daily can improve posture and reduce pain over time.

✨ Want more real-life tips and expert-backed support? Visit the Bloom & Heal Maternity Blog—where healing starts with softness and truth.

You take care of your baby. Let us help take care of you.