Breastfeeding places significant physical demands on a new mother’s body, which is simultaneously recovering from pregnancy and childbirth. Generalized musculoskeletal discomfort, or “body aches,” is common during the postpartum period, and breastfeeding often exacerbates these symptoms. This discomfort typically presents as pain in the neck, upper back, shoulders, and wrists. The physical requirements of holding, positioning, and feeding an infant multiple times a day, combined with internal systemic changes, are the primary sources of this widespread soreness.
Aches Caused by Positioning and Strain
The most immediate cause of body aches is the repetitive, prolonged, and often unsupported postures adopted during feeding sessions. When a mother leans forward, the head and neck are held in a flexed position for extended periods, a common source of muscle strain often nicknamed “nursing neck.” This sustained forward head posture pulls on the muscles in the upper back and shoulders, leading to tension, stiffness, and chronic upper back pain.
Slouching or hunching over while sitting, especially in deep furniture without proper lumbar support, places unnecessary stress on the lower back and spinal discs. The lack of adequate support for the arms forces the shoulder and arm muscles to remain contracted, quickly resulting in muscle fatigue and pain. To avoid this strain, the baby should be brought up to the breast level using pillows, rather than the mother leaning down.
A more localized form of pain is “Mommy Thumb,” medically known as De Quervain’s Tenosynovitis, which affects the wrist and thumb. This condition is an inflammation of the two tendons running along the thumb side of the wrist. The repetitive motion of lifting and supporting the infant’s head, particularly when the thumb is extended away from the fingers, causes friction and thickening of the tendon sheath. New mothers are susceptible due to the constant, awkward positioning of the wrist required to cradle the baby during numerous daily feeds.
Physiological Factors Contributing to Discomfort
Several internal biological factors contribute to overall body aches and joint instability during lactation. The hormone relaxin softens ligaments in the pelvis and joints to prepare the body for childbirth. Relaxin often remains elevated for several months postpartum, especially while breastfeeding. This prolonged ligament laxity can lead to increased joint mobility and instability in areas like the hips, pelvis, and knees, making them more vulnerable to strain.
Lactation significantly increases the body’s need for fluids, as breast milk is composed of nearly 87% water. Insufficient fluid intake to compensate for the average loss of 700 to 1,000 milliliters of water daily can quickly lead to dehydration. Symptoms of mild dehydration include generalized fatigue, headaches, and muscle cramping, which are often perceived as body aches.
Chronic sleep deprivation, a universal experience for mothers of newborns, plays a substantial role in exacerbating physical discomfort. Frequent night wakings associated with feeding interrupt the necessary restorative stages of sleep, leading to cumulative fatigue. This exhaustion lowers the body’s pain threshold, making existing muscle soreness and joint discomfort feel more pronounced.
Nutritional status is a factor, as the body prioritizes the infant’s needs by drawing on maternal reserves if dietary intake is insufficient. Key micronutrients like calcium and Vitamin D are essential for bone health and muscle function. A mother’s body may become depleted, which can contribute to overall weakness and aches if she does not maintain adequate intake to meet the increased demands of lactation.
Managing and Preventing Breastfeeding-Related Body Aches
Preventing breastfeeding-related aches begins with strict attention to ergonomic adjustments during every feed. Use pillows, rolled towels, or a nursing pillow to bring the baby up to breast level. This ensures the mother can sit upright with her back straight and shoulders relaxed. Both feet should be flat on the floor or supported by a footstool to maintain proper spinal alignment.
To protect the wrists and neck, keep the wrist in a neutral, straight position when supporting the baby’s head. Consciously look up from the baby periodically to stretch the neck. Consistent fluid intake is another preventative measure; lactating mothers need approximately 3.1 to 3.8 liters of total fluid (about 13 to 16 cups) daily. Pairing a glass of water with every feed helps ensure adequate hydration.
Incorporating gentle movement can relieve accumulated muscle tension. Simple stretches for the neck, shoulders, and upper back should be performed regularly. Light physical activity, such as a short daily walk, improves circulation and supports muscle strength without straining the joints affected by relaxin. If pain is severe, constant, or significantly interferes with daily activities, seeking a professional evaluation from a physical therapist or physician is recommended.