Feeding Ergonomics: Preventing “Nursing Neck” and Back Pain

Feeding baby is a beautiful, bonding time—but let’s be honest, it can also be physically demanding.

Many new parents experience tension, soreness, and even injury from the hours spent in one position, especially during the early weeks when feedings are frequent and long.

We often hear complaints of “nursing neck,” aching shoulders, and mid-back strain.

Chiropractic Helps Parents Postpartum!

This is exactly why we recommend regular chiropractic care during the postpartum period—typically at least once a month.

Adjustments help your spine and nervous system adapt to the demands of parenthood and prevent small dysfunctions from becoming chronic pain.

We also evaluate posture, muscle imbalances, and how your body is recovering from pregnancy and birth.

Setting up a feeding station can help you avoid pain.

Creating a comfortable and ergonomic feeding setup can make a huge difference in how your body feels.

Choose one primary spot where you’ll feed most often—preferably a comfy chair—and optimize it.

How to set up your feeding station for a healthier nursing posture:

Support your low back.

Use a small pillow or rolled-up blanket behind your lower back to maintain lumbar support.

Bring baby to you.

Once you’re seated comfortably, use pillows to bring baby up to your chest, rather than curling forward to meet them.

Nursing pillows like the Boppy can help, but often aren’t quite high enough for newborns—stacking several firm bed pillows tends to work better.

Elbows need love, too.

Rest your arms on the chair’s armrests or additional pillows. This reduces shoulder and neck tension.

Feet on the floor (or stool).

A footstool can ease hip and back strain and help you maintain better spinal alignment.

Hydrate and nourish.

Keep water and snacks within arm’s reach. You need fuel to make milk and to recover from birth!

Beware of the “Turtle Neck!”

When you're nursing, especially while watching baby latch, it’s easy to fall into a hunched position with your head poked forward.

This “turtle neck” posture strains the neck and upper back muscles, leading to the dreaded “nursing neck.”

Try using a neck pillow behind your head and gently tucking your chin back as baby settles in. You can also practice gentle chin retractions and neck stretches between feedings.

You’re taking care of your baby—make sure you’re taking care of your body, too.

If you're experiencing pain, tightness, or discomfort, schedule a chiropractic check-in.

We’re here to help you thrive through this season, one adjustment at a time.

Call or text to see one of our chiropractors in Thermoloplis or Worland.