How Physiotherapy Can Help With Pain Relief While Breastfeeding
Perhaps you’re a little confused about the role a physiotherapist can play to support breastfeeding? Physiotherapists can help to manage the usual pain management of back pain, neck pain and other body aches that may be wreaking havoc on your body whilst you are trying to nurse your baby. But did you know, physiotherapists with extra training in Women’s Health can provide treatment for painful nipples and mastitis related problems?
Stretches & exercises for back pain whilst breastfeeding
Neck, upper and lower back pain are the main complaints we hear from new mothers. These problems can ebb and flow within the first year after birth. Having ‘good posture’ whilst feeding isn’t always practical, especially in the middle of the night, so supporting your spine by moving it regularly and gently activating the muscles can help to keep niggles at bay. You may also want to try nursing whilst lying down to help ease neck and back pain or prevent it altogether.
Here’s a few exercises you can try to keep your muscles and joints happy, and keep the niggles at bay.
Let’s start with the neck. Instead of tilting your head and stretching your ear as far away from your shoulder as possible, try the opposite! Shrug both your shoulders up and back just a little, and hold that position for 30 seconds or until you start to feel them fatigue. By shortening the distance between the shoulders and earlobes, you are supporting the joints and soft tissues around the base of the neck. This helps to take the pressure off the muscles that have been stretched and strained from prolonged holding of your baby (and looking down at their gorgeous face!).
For upper back pain, try shoulder rolls forward and back as many times as feels comfortable for you, followed by clasping your hands together behind you and lifting up your chest. This helps to straighten out the slumped position we often find ourselves in, especially with a sleeping baby (or toddler!) in our arms! If you can't touch your hands together behind you, hold on to a hand towel and try to creep your hands in as close as possible. Amber has a series of reels on her instagram ‘ 7 days of thoracic mobility’ with plenty more exercise options for upper back stiffness.
For lower back pain, try some pelvic tilts. Either sitting on an exercise ball and rocking forwards, back and in circles (babies like this too!) or lying on your back, rocking your knees side to side. Be mindful when standing up from sitting with your baby in your arms, especially if you have been naptrapped for longer than 20 mins! A firm pillow behind the lower back can help to limit slumping in the chair. Alternatively, if you are nursing in standing, you can try tensing the glute (buttock) muscles and think about ‘standing tall’ to take the pressure off the lower back.
Ultrasound for blocked ducts / mastitis
In 2022, new guidelines were released by the Academy of Breastfeeding Medicine (ABM), with updated protocols suggested for mastitis management. [1]
Pain within the breast area +/- hard lumps can be caused by engorgement or ‘blocked milk ducts’ (now referred to as ‘milk duct narrowing’)[2] [3] Mastitis is inflammation of the breast tissues. This can cause pain, swelling, inflammation, redness, warmth, fever, shakes and can leave you feeling lethargic and run down.
To manage the pain, therapeutic ultrasound treatment can be applied to the affected breast, to help reduce inflammation and ease pain. The treatment is quick (around 10 mins), easy and pain free[4] [5] . Depending on the severity, it may take 1-3 days of consecutive treatments to resolve the painful lumps or mastitis.
Some other ways to help manage inflammation include using a cool pack to the area (not heat, as it can increase inflammation) and a very gentle massage of the area to assist with lymphatic drainage. Do not massage with deep firm pressure, as this can cause micro trauma to the tissues, creating more swelling and inflammation elsewhere in the breast. It is best to see your women's physiotherapist for specifically tailored advice.
Laser therapy for nipple pain / trauma
Breastfeeding in the early days can cause nipple pain, which can distract you from getting to know your baby. Nipple pain, sensitivity, cracked, bleeding, blistered nipples can be treated with low level laser therapy by a trained physiotherapist. This is a pain free treatment that uses light therapy to speed up natural tissue healing. If you have not already seen a lactation consultant, your physiotherapist will likely recommend you see one, as the laser only treats the symptom (nipple pain) not the cause (breastfeeding attachment). Although this problem is common, it can be resolved with the right professional support. Ask if your local physiotherapist provides laser therapy for nipple pain.
About the author:
Our senior physiotherapist Amber Hanrahan has a special interest in Women’s Health including pregnancy pain management, birth recovery and return to exercise postpartum. She has a 1.5 year old son, whom she is still breastfeeding, despite having mastitis five times to date! Having support and best practice advice has been paramount to her successful breastfeeding journey.
If you’d like to see more tips on these topics, follow Amber’s instagram account. There you will find a mix of educational advice, exercise ideas and unfiltered, real life mum-life! If you are in Perth, you can see Amber at our Cockburn Clinic Roar Physiotherapy. Otherwise, she will happily point you in the right direction to help you find a local physiotherapist to suit your needs. As always, these tips are general and an individualised assessment and treatment plan is recommended for best outcomes.