5 Mobility Exercises to Improve Breastfeeding Pain
Mobility and Exercises - Here are five movements you can try:
Thoracic Rotation: Our upper backs often get pulled forward, while the lower back can flex or extend too much based on how we sit. But the mid-back (thoracic spine) often feels stuck. Focusing on moving this area is super important.
Scap Squeezes: That rounded back I mentioned? This exercise helps pull your shoulder blades back together, strengthening those muscles that might get stretched out from nursing.
Thoracic Cat-Cow: Regaining some flexion and extension in your thoracic spine is key for easing pain. Since this part tends to get “stuck,” working on moving it in all directions can really help.
Rows: Whether you’re doing single-arm or double-arm rows, remember to breathe, engage your core, and keep your shoulders down as you pull your shoulder blades together. This will help strengthen those muscles that get overextended when you’re slouched nursing.
Three-Way Child’s Pose: Child’s pose feels amazing, and doing it in all three directions can help relieve stiffness and discomfort from breastfeeding.
Final Thoughts
Breastfeeding is a journey, and it’s important to prioritize your comfort along the way. By using proper support, experimenting with positions, and incorporating mobility exercises into your routine, you can alleviate pain and enjoy those special moments with your baby even more.
If you’re experiencing persistent pain while breastfeeding, don’t hesitate to reach out to a healthcare professional or a pelvic floor physical therapist. You deserve to feel good while nurturing your little one!
