Nipple pain is extremely common, especially during breastfeeding, and in most cases you can get significant relief at home by identifying what’s causing it and making a few targeted changes. Around 79% of breastfeeding women report nipple pain before leaving the hospital, and roughly 30% stop breastfeeding within 12 weeks because of sore, cracked, or bleeding nipples. But pain from friction, hormonal shifts, or circulation problems affects non-breastfeeding people too. Here’s how to find relief based on what’s driving your discomfort.
Fix a Shallow Latch First
If you’re breastfeeding, a shallow latch is the single most common cause of nipple pain. When your baby latches onto only the nipple instead of taking in a generous mouthful of the surrounding areola, suction concentrates on a small, sensitive area and causes soreness, cracking, and even bleeding. A deep, correct latch means your baby’s mouth is wide open and covers about 1 to 2 inches of the areola, with more of the lower areola drawn in than the top. Their chin should rest against your lower breast, and some areola should still be visible above their upper lip.
To get there, bring your baby close with their ear, shoulder, and hip in a straight line. Let your nipple gently brush their upper and lower lips until their mouth opens wide, like a yawn. Then guide your breast into their mouth so the nipple points toward the roof of their mouth. This encourages them to latch onto the areola rather than clamping down on the nipple alone. If a feeding hurts, break the suction with a clean finger and try again. Repositioning may feel tedious in the moment, but it’s the fastest route to lasting relief. In a UK study, 76% of breastfeeding women with nipple pain had latch-related problems, so correcting this one thing resolves the majority of cases.
Hydrogel Pads vs. Lanolin
For nipples that are already cracked or raw, what you put on them between feedings matters. Two popular options are lanolin ointment and hydrogel dressings, and the evidence slightly favors the dressings. Hydrogel pads work by keeping the wound moist, preventing scab formation, and allowing skin cells to migrate and repair the tissue faster. In one study, women using hydrogel pads experienced a significantly greater reduction in pain by day 10 compared to those using lanolin, and they stopped needing treatment sooner. The lanolin group also had eight breast infections during the study, while the hydrogel group had none.
Lanolin isn’t useless. When combined with proper latch education, it can reduce pain and promote healing compared to using expressed breast milk alone. But some women report burning, itching, or fissure infections with lanolin, so if your skin reacts poorly, switch to hydrogel pads or try applying a thin layer of expressed breast milk and letting your nipples air-dry. Silver nursing cups, which fit over the nipple inside your bra, are another option that some women swear by, though the clinical evidence on them is still limited.
Saline Soaks for Cracked Skin
A simple salt water soak can speed healing for cracked or damaged nipples. Mix half a teaspoon of salt into one cup of warm water. Soak your nipple in a small cup or apply the solution with a saturated cloth for a few minutes. Aim for at least four times a day. The saline gently cleanses the wound, reduces bacteria on the skin surface, and softens any dried tissue. Pat dry afterward and apply your chosen barrier (hydrogel pad, lanolin, or expressed milk) before putting your bra back on.
Relieving Friction-Related Nipple Pain
Nipple pain from running, cycling, or other repetitive motion is caused by fabric rubbing across the skin, sometimes hundreds of thousands of times in a single long workout. The result is chafing that can progress from irritation to raw, bleeding skin. Prevention is the best treatment here. Apply a thick layer of petroleum jelly or an anti-chafe balm before exercise. Adhesive nipple covers designed for runners create a physical barrier between skin and fabric. Wearing moisture-wicking, snug-fitting synthetic tops also reduces movement and friction compared to loose cotton shirts. If chafing has already happened, treat it like any other abrasion: clean gently, keep the area moist with petroleum jelly or hydrogel, and avoid further friction until it heals.
Nipple Vasospasm and Color Changes
If your nipple turns white, then blue or purple, then red before returning to its normal color, you’re likely experiencing vasospasm. This happens when blood vessels in the nipple constrict suddenly, cutting off blood flow. It’s often triggered by cold air or a baby unlatching, and it can cause intense, burning pain that shoots deep into the breast. People with Raynaud’s phenomenon (a circulation condition affecting fingers and toes) are more prone to it.
The fastest relief is warmth. Press a warm (not hot) cloth or heating pad against your nipple immediately after feeding or whenever spasms start. Keeping your chest warm throughout the day also helps prevent episodes. Wool breast pads inside your bra add insulation. Avoid exposing your chest to cold air when getting dressed or stepping out of the shower. For frequent or severe vasospasm, a healthcare provider may recommend additional interventions, but consistent warmth resolves most cases.
Recognizing Thrush vs. Mastitis
When nipple pain persists despite a good latch and proper wound care, an infection may be involved. Two common culprits are thrush (fungal) and mastitis (bacterial), and they feel quite different.
Thrush typically shows up as pink, shiny, flaky, or blistered nipples with itching or cracking. You may feel shooting pains deep in the breast during or after feedings. A telltale sign is that your baby also has white patches on the inside of their cheeks, tongue, or gums. Thrush often appears after weeks of pain-free breastfeeding, which distinguishes it from latch problems that hurt from the start.
Mastitis feels more like the flu. You’ll notice a warm, red, tender area on the breast along with fever, chills, body aches, or fatigue. There may be yellowish discharge from the nipple. Mastitis can develop from a cracked nipple that allows bacteria to enter the breast tissue, or from a clogged milk duct. Both conditions require treatment from a healthcare provider, so over-the-counter remedies alone won’t resolve them.
Over-the-Counter Pain Relief
While you work on the underlying cause, acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) can take the edge off. Both are considered safe during breastfeeding according to the Mayo Clinic. Ibuprofen has the added benefit of reducing inflammation, which can be helpful if your nipples are swollen or irritated from friction or a poor latch. Take the lowest effective dose and avoid combining multiple pain relievers unless your provider has specifically advised it.
Signs That Need Medical Attention
Most nipple pain improves within days once you address the cause. But certain symptoms point to something more serious. Contact a healthcare provider if your nipple pain doesn’t improve or keeps coming back, if you notice discharge that isn’t breast milk, if you feel a lump in your breast, or if you develop a fever or feel generally unwell. Changes to your nipple’s appearance, such as flattening, turning inward, or skin texture changes anywhere on the breast, also warrant prompt evaluation. These can signal conditions ranging from infections that need prescription treatment to rare but treatable breast diseases.