By Dr. Christy Carosello PT, DPT, PCES
Breastfeeding is a natural and rewarding experience, but it doesn't come without challenges. Many new mothers face a range of issues that can make this nurturing process more difficult than expected. While breastfeeding challenges are often discussed in terms of latching, milk supply, and infant behavior, the role of pelvic floor health is less commonly addressed. However, pelvic floor therapy can be a crucial ally in overcoming some of these difficulties.
Common Breastfeeding Challenges
1. Nipple Pain and Breast Discomfort:
Nipple pain and breast discomfort are common issues, especially in the early days of breastfeeding. This pain can be caused by a poor latch, engorgement, or even conditions like mastitis or thrush.
2. Engorgement and Blocked Ducts:
Engorgement occurs when the breasts are overly full, leading to discomfort and potential blocked milk ducts. This can result in swelling and inflammation, making breastfeeding painful and challenging.
3. Mastitis:
Mastitis is an inflammation of breast tissue that can involve an infection. It causes pain, swelling, warmth, and redness. It may also be accompanied by fever and chills.
4. Low Milk Supply:
Some mothers struggle with producing enough milk, which can be stressful and impact the breastfeeding relationship.
5. Back and Neck Pain:
Breastfeeding often requires holding the baby in a specific position for extended periods, leading to strain on the back, neck, and shoulders. Poor posture can also lead to a misalignment of the pelvis, exacerbating issues like pelvic pain or urinary incontinence.
6. Hormonal Changes/Pelvic Pain:
Breastfeeding triggers the release of hormones like oxytocin and prolactin. While oxytocin is known for promoting milk ejection, it also plays a role in contracting the uterus, which helps it return to its pre-pregnancy size. However, the presence of prolactin, which supports milk production, can lead to lower estrogen levels in breastfeeding mothers. Reduced estrogen can cause the vaginal tissues and pelvic floor muscles to become less elastic and more prone to dryness and discomfort, as well as contribute to pelvic pain.
How Pelvic Floor Physical Therapy Can Help
1. Postural Education and Support:
Pelvic floor therapists can provide guidance on maintaining proper posture during breastfeeding. Correct positioning can reduce the risk of musculoskeletal pain, such as back and neck discomfort. Ergonomic adjustments, like using nursing pillows and supporting the arms and back, can make a significant difference.
2. Manual Therapy for Pain Relief:
If a mother experiences discomfort due to breast engorgement, mastitis, or back/neck pain, pelvic floor therapists can offer manual therapy techniques to alleviate pain. Gentle massage and other hands-on techniques can be utilized to address back/neck pain, as well as help reduce inflammation and improve lymphatic drainage, easing breast discomfort.
3. Addressing Muscle Imbalances:
Breastfeeding requires maintaining static positions, which can lead to muscle imbalances and tension. Pelvic floor therapists can work on releasing tension in the chest, neck, and shoulder muscles, improving overall comfort and function.
4. Stress Management and Relaxation Techniques:
Low milk supply can sometimes be linked to stress and tension. Pelvic floor therapy often includes relaxation techniques, which can help mothers manage stress and potentially improve milk production. Breathing exercises and mindfulness practices can also support overall well-being.
5. Pelvic Floor Exercises and Recovery:
While not directly related to breastfeeding, pelvic floor exercises can aid in overall postpartum recovery. Strengthening the pelvic floor can improve core stability, which is beneficial for managing the physical demands of motherhood, including breastfeeding.
Practical Tips for Overcoming Breastfeeding Challenges
1. Seek Professional Help:
If you’re experiencing significant pain or difficulties with breastfeeding, consult a lactation consultant and a pelvic floor therapist. They can work together to provide a comprehensive approach to your care.
2. Prioritize Comfort:
Ensure your breastfeeding environment is comfortable. Use supportive chairs, cushions, and footrests to maintain a neutral spine and reduce strain.
3. Practice Self-Care:
Taking care of your body is crucial. Gentle exercises, stretching, and relaxation techniques can support your overall health and well-being.
4. Stay Hydrated and Nourished:
Adequate hydration and nutrition are essential for milk production and recovery. Ensure you’re consuming enough fluids and a balanced diet.
5. Listen to Your Body:
Pay attention to any signs of discomfort or pain. Early intervention can prevent complications and promote a smoother breastfeeding journey.
3 Exercises to Relieve Neck and Back Discomfort from Breastfeeding
Breastfeeding can sometimes lead to neck and back discomfort due to prolonged postures and repetitive movements. Here are three effective exercises to help alleviate this discomfort and strengthen the muscles involved.
1. Chin Tucks
Chin tucks are a simple but effective exercise to help alleviate neck strain and improve posture.
How to Do It:
Sit or stand up straight, with your shoulders relaxed.
Gently tuck your chin towards your chest, as if trying to create a double chin.
Hold the position for 5-10 seconds, feeling a gentle stretch along the back of your neck.
Release and return to the starting position.
Repetitions: Repeat 10 times, 2-3 times a day.
2. Cat-Cow Stretch
This yoga-inspired movement helps to mobilize the spine and relieve tension in the upper back.
How to Do It:
Start on all fours with your wrists aligned under your shoulders and your knees under your hips.
Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow pose).
Exhale and round your back, tucking your chin towards your chest and tailbone under (Cat pose).
Continue to flow between these two positions, moving with your breath.
Repetitions: Perform 10-15 cycles, 1-2 times a day.
3. Thoracic Extension Stretch
This stretch targets the upper back and shoulders, areas that often become tight during breastfeeding.
How to Do It:
Sit on a chair with a backrest, crossing your arms over your chest.
Lean back over the chair’s edge, allowing your upper back to extend while keeping your lower back stable.
Hold this position for 10-15 seconds, feeling the stretch across your chest and upper back.
Return to the starting position.
Repetitions: Repeat 5-10 times, 2-3 times a day.
Conclusion
Breastfeeding is a unique and personal journey, and it's normal to encounter challenges along the way. Understanding the connection between these challenges and pelvic floor health can open up new avenues for support and relief.
At Mamas in Motion Physical Therapy and Wellness, we are dedicated to helping mothers navigate the complexities of postpartum recovery, including breastfeeding challenges. Our holistic approach ensures that you receive the care and guidance you need to thrive during this special time.
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