Between feeds, cuddles and rocking your baby to sleep, you might suddenly notice an ache between your shoulder blades that was not there before. When your days revolve around a little person who needs holding, it can feel hard to give your own body any attention. Small changes to how you feed and carry, and quick resets through the day, can make a real difference.

Why your mid back can ache in the early months

Feeding and carrying a baby asks a lot of your upper back. You may spend hours a day looking down, with your shoulders rounded forward and your arms supporting your baby’s weight. Your baby also gets heavier every week, so the load keeps rising.

Add broken sleep, recovery from pregnancy and birth, and less time for your usual activity, and it is no surprise your mid back feels it. This kind of ache is very common in new parents and usually settles with a few changes.

Making feeding more comfortable

Whether you breastfeed, bottle feed or both, you are likely to spend many hours a day feeding. A comfortable set-up helps:

• Bring your baby up to you, rather than leaning down towards them.
• Use pillows or a feeding cushion to support your baby’s weight, so your arms can rest.
• Sit back into a supportive chair, with a cushion behind your lower back if needed.
• Rest your feet on a low stool or a pile of books, so your knees are level with your hips.
• Swap sides and positions through the day if you can. If you bottle feed, swapping the arm you hold your baby in each feed shares the load between both sides.

It is natural to want to watch your baby while they feed. You could try looking down for part of the feed, then lifting your gaze and letting your shoulders relax for a while.

Carrying more comfortably

Carrying your baby close to your body is easier on your back than holding them out in front of you. Some things to try:

• Hold your baby close to your chest, with your elbows near your sides.
• Swap the arm you carry with, rather than always using the same side.
• If you use a sling or carrier, keep your baby high and snug, close enough to kiss the top of their head.
• Use a pram or buggy for longer outings when your back is sore.
• Clip the car seat onto a pram base rather than carrying it any distance.

Quick resets through the day

Short movements between feeds and naps help your upper back loosen. Something to try a few times a day:

• Gently draw your shoulder blades back and down, hold for a few seconds, then relax.
• Sit tall, cross your arms over your chest and slowly turn to each side.
• Roll your shoulders backwards five times.
• Take a few slow, deep breaths, letting your ribs widen as you breathe in.

Each one takes less than a minute, so they fit into the gaps in a busy day. If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

Changing position often

Your back likes variety more than one perfect posture. If you have been sitting to feed, standing up to wind your baby or walking around while they settle gives your back a change. Lying on your side to feed, if that suits you and your baby, can give your upper back a rest too.

Looking after yourself

Broken sleep can make aches feel louder. When you can, resting while your baby sleeps, or letting someone else take a feed or a nappy change, gives your body a chance to recover. A warm shower can help a tight upper back loosen at the end of the day.

Your VIDA pain check-in is a good way to keep track of how your back settles over the next few weeks.

What to take away

• Bring your baby up to you when feeding, using pillows for support.
• Carry your baby close and swap arms through the day.
• Keep slings high and snug.
• Try quick resets, like shoulder squeezes and gentle turns, between feeds.
• Change position often rather than holding one for a long time.

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