Goal: Stop slouching
Sitting tall while feeding and carrying your baby
Dr Nicola Tik
Feeding, rocking, burping and carrying your baby can mean hours each day spent curled forward. By the end of the day, your neck, shoulders and back may feel tight and tired. It’s not something you’re doing wrong. It’s simply how much time this stage of life asks of your body.
Newborns often feed 8 to 12 times a day, and each feed can last anywhere from 10 minutes to an hour. Add in rocking, burping and carrying, and it can add up to many hours a day leaning forward and looking down. Small changes, repeated across all those hours, can make a real difference.
Rather than leaning down to your baby, it may help to bring your baby up to you. A pillow or cushion under your baby can raise them closer to your chest, so you can sit back with your back supported.
It’s lovely to watch your baby, but looking down for long spells can tire your neck. Every so often, looking up and into the distance gives your neck a change of position.
Many parents carry their baby on the same hip or arm every time, often their less dominant side, leaving the other free. Over time, this can leave one side feeling more tired. Swapping sides, holding your baby close to your body and using a well-fitted sling can help spread the load.
Broken nights mean many new parents are tired, and when you’re tired your body settles into whatever takes the least effort. Being kind to yourself and letting your chair support you is a good place to start.
Your goal videos include a quick reset and gentle neck, shoulder and upper back movements. The 30-second VIDA videos are handy when you only have a minute.
During each feed, use a pillow to bring your baby closer to you, and look up into the distance halfway through.