Upper back pain with breastfeeding

Upper back pain can often develop with breastfeeding mothers. This back pain can be a result from poor posture with rolled shoulders, rounded back and tight chest. This can further result in a stiff and sore thoracic spine, weak and tight back muscles and overly active chest muscles with pain in the shoulders. Below are a few ways physiotherapy can alleviate your upper back pain in the context if breastfeeding:

1.       Thoracic mobility exercises: providing increased mobility in the thoracic spine and facet joints will provide you with almost instant pain relief and improved range of motion in the spine.

2.       Stretching exercises: targeted stretches for the anterior chain of the body can alleviate pain and take the tension of the shoulders, neck and upper back.

3.       Strengthening exercises: strength is key when addressing postural issues and teaching the brain to switch on particular postural muscles that have been overly stretched and weakened with prolonged breastfeeding. A physiotherapist can design a postural strengthening program to improve your posture and pain.

4.       Ergonomic education: your physiotherapist can provide you with advice on creating a comfortable breastfeeding setup that won’t aggravate your symptoms further. This may include adjusting the height of your chair, cushions or positioning of your baby in a way that reduces strain to your upper back.

5.       Manual therapy: Your physiotherapist can provide hands on techniques such as massage, joint mobilizations, soft tissue releases or dry needling to alleviate muscle tension, improve blood flow & oxygen to tight muscles and provide more mobility to your thoracic spine.

Remember that everyone is different so it is important to consult with a qualified physiotherapist who can assess your specific situation and tailor your treatment plan.