You finally get your baby settled, crawl back into bed, and your shoulders, neck and back ache from hours of holding and feeding. Then, just as you drift off, it’s time to get up again. Broken nights are part of life with a new baby, but there are ways to make them a little easier on your body.

Why your body aches more

Feeding, rocking and carrying your baby, especially in the night when you’re tired, can leave your neck, shoulders and back feeling tight. Night feeds often happen in awkward positions, half-sitting in bed or slumped in a chair.

Research has also found that losing sleep makes people more sensitive to discomfort, so aches can feel louder when your nights are broken.

Comfortable night feeds

Setting up for night feeds before bed can help you avoid awkward positions when you’re half asleep. You could keep pillows close by to support your arms and your baby, so you can sit back rather than hunching forward.

Getting back to sleep

After a feed, it can take a while to settle again. Keeping lights dim and avoiding screens during night feeds may help your body stay ready for sleep.

Grabbing rest when you can

When your nights are broken, daytime rest can help. Even if you can’t sleep, lying down for a short rest can ease your body.

Moving in the day

Gentle movement during the day may help your body feel less stiff at night. A walk with the pram or a few gentle stretches can make a difference.

Something to try this week

Before bed, set up pillows where you do night feeds so you can sit back with your arms supported.

What to take away

• Set up supportive pillows for night feeds.
• Keep lights dim during the night.
• Rest when you can in the day.
• Move gently during the day.

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