10 Breastfeeding Stretches For Nursing Neck

Why Breastfeeding Causes Tighness and Back Pain

I can tell you that neck and shoulder pain while breastfeeding is common. This is because new moms spend so much time in a hunched-over position from:

• Feeding
• Carrying/rocking
• Laying on the couch

Symptoms of nursing neck: Nursing mother's neck refers to the stiffness and often pain in the neck and upper back from breastfeeding. This can feel like discomfort, tingling, or burning in the area and down the shoulders.

All of the above creates tension in the upper back as it rounds forward. Likewise, new moms are often exhausted and not up to making use of the “best positions” each day.

What Are The Best breastfeeding Stretches?

The best breastfeeding stretches target the neck, shoulders, chest, and upper back. Gentle movements that open the chest and relieve tension can help reduce pain and improve posture during and after feeding (and here are the best postpartum back pain exercises).

Below are the best stretches to ease back and neck pain from breastfeeding. All of the stretches are:

• Low impact
• Safe for new moms
• Require equipment you have around the house (chair, wall, etc)

When it comes to stretching, make sure you warm up your muscles slightly (if you plan on deep stretching). Even a few arm circles will help.

Hold each stretch for 60–90 seconds and focus on slow, steady breathing. Keep your ribs down so you’re getting movement through your upper body, not your lower back (this applies to a lot of thoracic spine exercises, too).

Scroll down for a brief description of each breastfeeding stretch.

1. Puppy dog stretch
2. Thread the needle
3. Crescent child’s pose
4. Weighted pullover
5. Thoracic openers
6. Elevated triceps stretch.
7. Assisted neck stretch.
8. Sideways reach
9. Assisted lat stretch
10. Eagle arm stretch
11. Inverted cat stretch

1. Puppy Dog Stretch

1. Come into a position on all fours.
2. Keeping your hips elevated off your legs, walk your hands forward and keep your arms straight.
3. Press your chest to the floor and open up the upper back.

Cue: Think of bringing your belly button up and holding a neutral to posterior pelvic tilt. This ensures you stretch in the underarms and not the low back.

Reps: Hold for 90 seconds.

2. Thread The Needle

1. Come into a table top position on your hands and knees.
2. Take your right arm and thread it through the gap between your legs and left arm.
3. Place the right shoulder on the floor and look to the left.
4. Twist from your upper back and not your lower back so that you feel the stretch in the back of your right shoulder.

Cue: Use the floor as resistance to twist from the upper back while keeping the hips squared so that the low back is not twisting.

Reps: Hold for 90 seconds per side.

3. Weighted Pull Over

I actually use this one in my diastasis recti workout too because it's so great at healing.

1. Lay on your back with your knees bent or straight (bent is easier and better for beginners).
2. Tuck your ribs down toward your hips and raise your arms straight out from your shoulders.
3. Grab a yoga block and slowly bring the arms toward the ground behind your head.
4. Take care not to flare your ribs or upper back.

Cue: Keeping the knees bent makes this easier. Really focus on engaging the internal core muscles. Also, REALLY ensure the rib cage stays down. If it comes up, you’ve gone too far.

Reps: 15 or hold onto a weight to anchor and hold for 40 seconds

5. Thoracic Openers

1. Lay on your right side with your knees bent at hip level.
2. Place your arms together straight out from your shoulders on the floor.
3. Place a pillow or yoga block between your knees.
4. Without moving your hips (keep them squared and facing forward), open your left arm toward the opposite floor.
5. Twist from the upper back, not the lower back.
6. Bring the arm back to the other and repeat.

Cue: Mobility drill that helps get movement in the shoulders and upper back. Make sure the knees stay stacked and hips face forward to ensure movement in the upper and not lower back.

Reps: Perform for 30 seconds on each side.

6. Elevated Triceps Stretch

1. With your knees on the floor place your elbows on a bench or couch and bring your hands together.
2. Keeping the elbows on the bench, push your chest toward the floor, opening up the arm pits.
3. Hold.

Cue: Open up the underarms to get the upper back into extension. Make sure the belly is pulled to the spine so there’s no arch in the lower back.

Reps: Hold for 60 seconds.

7. Assisted Neck Stretch

1. Sit on a chair with feet planted and place your left hand under your bum (palm flat down). Alternatively, you can sit on your knees with your hand on the floor away from your hips.
2. Use your right arm to grab the side of your hear and gently pull it toward the right.
3. Hold for 30 seconds and then look down toward the floor while still holding the head and hold another thirty seconds.
4. Release and repeat on the other side.

Cue: Use your own strength the stretch out your neck. Remember to work WITH your breath and move gently.

Reps: 40 seconds

8. Sideways Reach

1. Come into a kneeling position with your bum on your heels.
2. Place your right hand on the floor and walk it away from your hips by 3-4 inches.
3. Raise your left arm over your head and side bend to the right.
4. Hold and repeat on the other side.

Cue: Keep the chest open and breathe air into the ribs. Likewise, if it hurts to look up, keep the neck in a neutral or downward position.

Reps: Hold for 60 seconds on each side.

9. Assisted Lat Stretch

1. Find a doorway and hold into the side of it with your right hand.
2. Walk your feet back and drop your chest toward the floor to open up the armpit.
3. Stagger your feet so that the right foot is back and the left is forward.
4. Bring your left shoulder toward your left knee and open up your right side.
5. Hold and repeat on the other side.

Cue: Use this position to move to what feels good. Sink your body back but don’t feel you need to stay in one spot. Shift weight to experiment with where you feel the best stretch.

Reps: Hold for 60 seconds each side.

11. Inverted Cat Stretch

You do need a swiss ball for this exercise but in a pinch elevated cushions and a couch work too!

1. Sit upright on a swiss ball
2. Slowly move the hips foward and get your head and upper back ont the ball.
3. Lift your bum up with your glutes and hook your arms on a couch, bench or chair with arms straight.
4. Slowly drop your bum to the floor and pull yourself away from the chair/bench to stretch the chest and upper back.

How Often Should You Do These Stretches?

If you're in a heavy stage of breastfeeding and trying to combat nursing neck, you'll want to:

• Do them daily or after feeds
• Hold 20–30 seconds
• Focus on gentle movement, not forcing it

How To Relieve Back Pain While Breastfeeding

Back pain while breastfeeding is incredibly common—and it usually comes down to posture, repetition, and muscle weakness.

Long feeding sessions and holding your baby in a rounded position create tension through the upper back, which often leads to discomfort in the lower back as well.

To relieve it, you need a mix of strength + stretching:

1. Strengthen your posture muscles
Focus on your upper back and posterior chain muscles to help support better alignment:

• rows
• face pulls
• rear delt flys

You can see examples of these in the best upper back exercises you can do at home. You can also peek this video on a low-impact postpartum upper body workout.

2. Stretch tight areas
Opening up the chest, shoulders, and upper back helps reduce tension and improve how your body feels day to day.

3. Stay consistent
Because you’re feeding and carrying your baby often, a little daily movement goes a long way. There’s no quick fix, but small, consistent effort makes a big difference.

And of course, make sure to fuel up on the best breastfeeding snacks to boost milk supply!

More Breastfeeding Tips For New Moms

A lot of these stretches are ones I use in my Heal Your Core program for diastasis recti. So, know that if you're looking to strengthen all around, these are the perfect start.

Ps: if you're super nervous about breastfeeding or pumping, check out this online breastfeeding class. It's video-based and goes over everything you need to know to put your mind at ease.

Don’t forget to pin these stretches for breastfeeding back and neck pain!

Breastfeeding Stretches FAQs