Post‑Natal Backs & Necks: Feeding Positions That Don’t Hurt

If you’re feeding a newborn and your back or neck aches, you’re far from alone. The early weeks are full of long feeds, awkward positions, interrupted sleep and a body still adapting after pregnancy and birth. It’s common to feel tightness between the shoulder blades, a pinching in the lower back, a heavy neck or even jaw tension from clenching during night feeds. The good news is that small changes to your feeding set-up can make a big difference. You don’t have to “put up with it”. With a few practical strategies and, if needed, some hands-on support, you can nurture your baby without sacrificing your own comfort.

Why backs and necks struggle after birth

Post-natal aches usually come from a mix of factors:

• Hormonal changes: Relaxin and other hormones that loosen ligaments during pregnancy remain higher for weeks to months after birth. This can leave joints a little less stable, making muscles work harder to support you.
• Feeding posture: Many people naturally hunch towards the baby, round the upper back, poke the head forwards and brace the shoulders. Over time this strains the neck, thoracic spine and ribs.
• Repetitive load: Frequent feeds, pumping, rocking, and changing nappies add up. Even light loads repeated often can irritate tissues if alignment or support isn’t ideal.
• Core and pelvic changes: The abdominal wall and pelvic floor are recovering; diastasis recti, C‑section healing or pelvic girdle discomfort can subtly alter how you sit and move.
• Sleep and stress: Broken sleep and the effort of adjusting to life with a newborn can amplify pain sensitivity. Jaw clenching (TMJ tension) is common when you’re overtired or focused during feeds.

Addressing these factors matters. Persistent neck pain, back pain or sciatica can make feeding stressful, limit your activity and affect mood. Fortunately, evidence-informed adjustments to position, pacing and support often reduce strain quickly—and osteopathy can help you get there faster.

Feeding positions that don’t hurt: principles and step-by-step ideas

Whether you breastfeed, chestfeed, bottle-feed or express, the principles of a back- and neck-friendly posture are similar.

Guiding principles

• Bring baby to you, not you to baby. Use pillows or a folded towel to lift baby to breast or bottle height. Avoid leaning down or twisting to meet them.
• Stack your body. Think ears over shoulders over hips. A slight recline often works better than sitting bolt upright.
• Support your feet. A small stool, yoga block or stack of books under your feet reduces hip strain and helps your lumbar spine.
• Relax your shoulders. If your shoulders creep up, your neck works overtime. Rest your elbow on an armrest or cushion.
• Alternate and vary. Switch sides and positions across the day to avoid overloading the same tissues.
• Use the breath. Slow nasal breathing and long exhales encourage your ribcage and mid-back to move, reducing stiffness.

Positions to try (with simple set-ups)

1) Side-lying feeding (breast or bottle)

Great for night feeds, caesarean recovery or when you’re exhausted. It minimises spinal load and lets you rest more fully.

• Lie on your side with head supported by a pillow that keeps your neck level with your spine.
• Place a small towel under your waist if there’s a gap between your side and the mattress.
• Bring baby onto their side facing you, tummy-to-tummy.
• Use a rolled muslin behind baby’s back to prevent rolling away.
• For bottle-feeding, keep the bottle parallel with the floor; your lower arm supports baby while your upper arm manages the bottle without lifting your shoulder.

2) Laid-back or “biological nurturing”

A semi-reclined position can encourage a deeper latch for breastfeeding and ease neck strain for all feeding methods.

• Sit back on a high-backed chair or bed headboard at about 30–45 degrees.
• Use a rolled towel in the small of your back and a cushion behind each elbow.
• Place baby tummy-down on your chest, head turned to the side, allowing gravity to help them settle.
• Let your shoulder blades rest into the support rather than rounding forward.

3) Rugby or football hold

Useful if you’ve had a C‑section or experience nipple pain on one side, because baby is supported at your side rather than across your abdomen.

• Sit with feet supported and shoulders relaxed.
• Place a firm cushion along your side to rest baby on; baby’s legs tuck behind you.
• Keep wrists neutral; use the cushion to adjust height so you’re not hiking your shoulder.
• Maintain a gentle chin tuck to align neck and upper back.

4) Cross-cradle or cradle hold (with tweaks)

Classic holds can work well if you add enough support.

• Use a feeding pillow or two firm cushions to bring baby to breast or bottle height.
• Keep forearms supported so hands guide rather than carry baby’s weight.
• Place a small cushion behind your upper back to stop you rounding forward.
• Set a timer to check your posture every 10 minutes—gentle reset, breathe, re-stack.

5) Upright “koala” or straddle

Helpful for babies with reflux and for bottle-feeding.

• Sit upright with feet on a stool. Baby straddles your thigh facing you.
• Support their head and neck without propping your own shoulder up.
• Keep bottle horizontal to slow the flow if needed.

6) Expressing and pumping ergonomics

• Use a hands-free bra to avoid gripping and shoulder tension.
• Sit slightly reclined with lumbar support and feet up.
• Place a cushion under each elbow. Keep screens at eye height to avoid poking your head forwards.

Chair, sofa and bed set-up tips

• Avoid deep, soft sofas that make you slump. If it’s your only option, add a firm cushion behind your lower back and elevate your feet.
• Choose a high-backed chair with armrests. A simple dining chair with cushions can work brilliantly.
• Mind seat height. Hips slightly higher than knees is usually more comfortable for the lower back and pelvic floor.
• Foot support matters. A footstool, box or stack of books can transform comfort during longer feeds.
• Keep essentials within reach (water, snacks, muslins) to avoid twisting mid-feed.

How osteopathy can help post-natal backs, necks and jaws

Osteopathy focuses on how your body’s structure and function interact. For new parents, that means considering your spine, ribs, pelvis, muscles and nervous system alongside the practical realities of feeding and caring for your baby. As an Osteopath in Angel Islington, Jeremy at JJB Osteopath Cura Rooms offers a calm, evidence-informed approach to easing pain and improving movement.

What an osteopath may address

• Neck and upper back stiffness from sustained feeding postures.
• Rib and mid-back mobility to ease breathing restrictions and shoulder strain.
• Lower back pain and pelvic discomfort, including lingering pregnancy-related aches.
• TMJ (jaw) tension related to clenching, stress or disrupted sleep.
• Sciatica-like symptoms such as buttock or leg pain due to muscle spasm or joint irritation.

Techniques are gentle and tailored to your needs and stage of recovery. Depending on your presentation, osteopathy for back pain or neck pain might include:

• Soft tissue work to ease tight muscles in the neck, shoulders, chest and lower back.
• Joint mobilisation and articulation to restore comfortable mobility to the spine and ribs.
• Gentle positional techniques that calm sensitive tissues without force.
• Breathing and rib mechanics to improve thoracic movement and reduce upper back load.
• Self-management coaching on feeding ergonomics, movement breaks and simple exercises that fit your day.

Real-world example: a new parent with neck pain and headaches who finds themselves “turtling” towards the baby during night feeds. After a short course of osteopathy (soft tissue release to the neck and chest, rib mobilisations, and a side-lying feeding set-up with elbow support), symptoms often ease. Another common case is a parent with lower back pain aggravated by deep sofas and long pumping sessions; small changes to chair height, foot support and a two-minute mobility routine can reduce pain significantly. Everyone is different, but the principles are consistent: reduce irritation, improve movement and support your daily habits.

Jeremy is a GOsC-registered osteopath in Angel, London, and takes a patient-centred approach: no rushed appointments, no one-size-fits-all protocols. The aim is to help you feel better, move better and feed in positions that don’t hurt.

Self-care strategies you can start today

Five-minute comfort routine (repeat 2–3 times daily)

• Seated chest opening (60 seconds): Sit tall, interlace fingers behind your head, gently draw elbows wide as you exhale. Avoid arching your lower back; think “length” rather than “lean”.
• Thoracic extension over a towel (60 seconds): Roll a towel to the size of a forearm. Lie on it horizontally under your shoulder blades, knees bent, hands supporting your head. Take 6 slow breaths, letting your ribs expand.
• Neck mobility (60 seconds): Gentle yes/no/maybe movements within comfort. Move slowly, exploring the easy range rather than pushing into pain.
• Scapula setting (60 seconds): Standing or seated, imagine sliding shoulder blades into your back pockets. Hold 5 seconds, relax, repeat 8 times.
• Pelvic tilts (60 seconds): Lying with knees bent, gently rock pelvis to flatten and then arch the lower back. Pain-free range only.

Micro-habits during feeds

• Timer nudge: Set a silent 10-minute reminder to drop your shoulders, unclench your jaw and breathe out slowly.
• Jaw relax cue: Place tongue on the roof of the mouth, just behind the teeth, lips closed but teeth slightly apart. This reduces TMJ load.
• Foot switch: If one foot is tucked under you, switch sides mid-feed to avoid asymmetry.
• Grip check: Release any strong hand or forearm grip on baby or bottle; let cushions carry the weight.

Smart environment tweaks

• Carriers and slings: Adjust so baby sits “high and tight” with weight on the hips, not the shoulders. Cross-back straps can help distribute load.
• Pram handle height: Elbows slightly bent, shoulders relaxed—avoid pushing with one hand for long distances.
• Heat or ice: A warm pack on the upper back or a cool pack on a sore spot can be soothing. Test temperature carefully, especially if sensation is altered post-birth.
• Hydration and snacks: Keeping water and a small snack by your feeding station supports energy and recovery.

If you notice breast tenderness, redness, flu-like symptoms or fever, seek guidance from a midwife, health visitor or GP promptly as these may be signs of mastitis. For pelvic floor concerns, continence changes or significant diastasis, a pelvic health physiotherapist can be an excellent part of your team alongside osteopathy.

When to see a professional

It’s sensible to seek help if:

• Pain limits your ability to feed comfortably despite trying position changes.
• You notice numbness, tingling or weakness in a limb.
• Headaches are persistent or worsening, especially with visual changes.
• You feel unsteady, have new-onset severe back pain, or pain wakes you at night and doesn’t settle.
• You’re concerned about jaw pain (TMJ), tooth grinding or difficulty opening your mouth.

Urgent care is warranted for chest pain, shortness of breath, a swollen painful calf, heavy vaginal bleeding, fever with severe headache, or wound concerns after a C‑section—contact NHS 111 or emergency services as appropriate.

What to expect with Jeremy at Cura Rooms (Angel, London)

Booking with a Registered Osteopath near me should feel straightforward and supportive. At JJB Osteopath Cura Rooms in Angel, Islington, Jeremy provides appointments designed around your post-natal needs.

• Thorough conversation: We’ll discuss your pregnancy, birth, feeding patterns, sleep, daily demands and goals. If you’re bringing baby, that’s absolutely fine.
• Gentle assessment: You’ll be guided through comfortable movements to understand how your spine, ribs, shoulders and pelvis are working. If you’ve had a C‑section, your scar and abdominal wall are considered sensitively.
• Treatment plan: Hands-on techniques are chosen to suit your body and stage of recovery. Expect a collaborative approach—treatments are adaptable, with your consent at each step.
• Tailored self-care: You’ll leave with clear, realistic strategies that fit life with a newborn—position tweaks, micro-breaks, and 2–3 exercises that actually happen.
• Joined-up care: If useful, Jeremy can liaise with your GP, midwife or pelvic health physiotherapist. Your wellbeing is the focus.

Many patients feel easier after their first session and continue to improve with a short course, though frequency depends on your goals, symptom severity and how your body responds.

Osteopathy for specific post-natal concerns

Back pain

Osteopathy for back pain post-partum focuses on easing protective muscle spasm, improving rib and hip mechanics and supporting your feeding set-up. Pain often reduces as movement becomes more comfortable and you learn how to avoid the positions that irritate it.

Neck pain and headaches

Gentle mobilisation of the neck and upper thoracic spine, soft tissue work to the chest and shoulder girdle, and jaw relaxation strategies can reduce irritation. Advice on pillow height and night-feed positions helps prevent symptoms returning.

TMJ (jaw) tension

Clenching during feeds or in broken sleep is common. Osteopathy can include jaw muscle release, neck and upper back work, and habit cues (like the tongue-rest position) to lower strain. If dental input is needed, Jeremy can signpost appropriately.

Sciatica-like leg pain

Not all leg pain is nerve compression; sometimes it’s referred pain from irritated joints or tight gluteal muscles. Osteopathy addresses movement and load, while feeding positions are adjusted to reduce pressure on sensitive tissues. If there are neurological signs, you’ll be advised on the best pathway for care.

Position tweaks for common scenarios

Night feeds on the sofa

• Add a firm cushion behind your lower back and another behind your upper back to prevent slumping.
• Use two cushions under each elbow to stop shoulder lifting.
• Place feet on a stool; set a 10-minute posture check on your phone.

Feeding after a C‑section

• Try side-lying or rugby hold to avoid pressure across your abdomen.
• Use a pillow on your lap as a “bridge” so baby’s weight isn’t on your scar area.
• Stand up via rolling to your side first; avoid sudden sit-ups for a few weeks.

Twin feeding

• A U-shaped twin feeding pillow with firm support is invaluable.
• Position yourself semi-reclined to reduce neck strain; ask for help to get set up before latching both babies.
• Alternate sides each session to share the load.

Pumping at work or on the go

• Use a portable footrest; sit with hips slightly higher than knees.
• Prop your elbows; keep the device or screen at eye level.
• Take a 60-second stretch break after each session.

A word on expectations: progress, not perfection

Pain is influenced by tissues, hormones, sleep, stress and meaning. There’s rarely a single magic position or technique that “fixes it”. Instead, small, consistent improvements in how you sit, how you breathe and how your body moves add up. Osteopathy offers hands-on help to reduce sensitivity, and practical guidance to support your new routine. When a plan fits your life—short, doable exercises, realistic feeding positions—results tend to stick.

Why choose Jeremy at JJB Osteopath, Angel London

• GOsC-registered osteopath: Safe, professional care with clear communication.
• Post-natal experience: Familiar with the realities of feeds, pumps, carriers and the 3 a.m. shoulder ache.
• Patient-centred approach: Your goals guide the plan; your consent matters at each stage.
• Convenient location: Cura Rooms in Angel, London—easy to reach from Islington and surrounding areas.
• Practical, evidence-informed care: No overpromises—just thoughtful treatment and advice grounded in best practice.

Ready to feel more comfortable?

If you’re searching for an Osteopath Angel London to help with post-natal back pain, neck pain, TMJ tension or sciatica-like symptoms, Jeremy would be happy to help. Learn more or book an appointment at jjbosteopath.co.uk. JJB Osteopath Cura Rooms is located in Angel, Islington—ideal if you’re looking for a Registered osteopath near me who understands the post-natal journey and can help you find feeding positions that don’t hurt.

Frequently asked questions

Is osteopathy safe after birth and while breastfeeding?

Yes. Osteopathic techniques for post-natal care are gentle and adapted to your stage of recovery, whether you had a vaginal birth or a C‑section. Your comfort and consent guide every step. If any concerns arise (for example, suspected mastitis or wound issues), you’ll be directed to the appropriate healthcare professional promptly.

How many sessions will I need?

It varies. Some people feel significantly better within 1–3 sessions; others benefit from a short course depending on symptom severity, how long the issue has been present and what your daily demands are. You’ll receive a clear plan, and progress is reviewed regularly so you’re never over-treated.

Can osteopathy help with TMJ (jaw) pain from clenching?

Osteopathy can help reduce jaw muscle tension and address related neck and upper back stiffness. You’ll also learn simple techniques to relax the jaw during feeds and at night. If dental assessment is needed, Jeremy can advise on next steps.

I have leg pain that feels like sciatica. Can osteopathy help?

Post-natal leg pain can arise from irritated joints or tight gluteal muscles, not only the sciatic nerve. Osteopathy assesses the pattern, eases sensitive tissues and recommends movement and position changes to reduce strain. If there are neurological symptoms (numbness, weakness, loss of bladder/bowel control), you’ll be signposted to urgent care.

For personalised advice and hands-on support, book with Jeremy at JJB Osteopath Cura Rooms in Angel, London. Small changes today can make your next feed—and your next week—more comfortable.