Did you know that it is World Breastfeeding Week this week? Breastfeeding is a physically demanding job! Not only physiologically as the female body begins to produce milk but also, musculo-skeletally due to the biomechanical changes that occur during and after pregnancy.

Maintaining eye contact with bub whilst breastfeeding is encouraged as it allows for vital parent-child bonding. This means that mum has to look down at bub for extended periods of time, multiple times a day - can you feel the strain in your neck & upper back?!

In addition, it is a normal phenomenon during pregnancy and postnatally (when breastfeeding) that a woman's breasts become bigger. This not only occurs due to hormonal changes during these periods, but also to allow for milk production. Biomechanically, having increased weight at the front of the chest (by means of larger breasts) means that increased strain can occur through the neck, upper back & shoulders.

Starting to see a pattern? The neck, upper back, and shoulders postnatally tend to be a common complaint amongst women during this time. Add in an unsupportive ‘breastfeeding chair’, some quality time looking down at the phone, and the carrying of the oh-so awkward baby capsules, you’ve got yourself a recipe for some neck and shoulder pain! Manual therapy, postural re-education, and breastfeeding ergonomics are all essential components to any management plan of such complaints.

Below are tips to help ease the discomfort of neck & upper back pain related to breastfeeding. Most of these exercises can also be used in people who suffer from neck and shoulder pain in general (particularly those who spend a lot of time at their desks and computers).

Chest opener
1. Place a foam roller OR rolled up towel lengthways along the spine.
2. Ensure your head is supported with the roller OR a pillow.
3. Take the arms out to the sides to feel a gentle stretch through the front of the chest - try to have the elbows in line with the shoulders.
Thoracic extension over a foam roller
1. Start the foam roller no lower than the bottom of the rib cage - ensure you have your bum planted on the floor for the entire time.
2. Interlace your fingers to support the weight of your head in both hands.
3. Extend through the spine at the point of contact on the roller.
4. Perform 3 extensions and then roll the roller up one vertebra and repeat until you have performed 3 extensions at each spinal level, up until the middle of the shoulder blades. NB: As you extend, try traction the head off the spine - this will help to elongate the spine.
Neck stretches
1. Take one ear to the shoulder (keeping the shoulder depressed) and hold.
2. From this position, turn your gaze to look into the armpit and hold.
3. From the 2nd position, gently tuck the chin into the chest (ensuring your head is still off centre), and hold.