If you’re a parent, chances are you’ve felt the toll on your neck, shoulders, and back from hours of feeding, rocking, and cradling your little one. However, did you know that your posture while feeding can also impact your core and pelvic floor?
Many new parents struggle with back pain, neck tension, and even pelvic floor issues due to poor posture and muscle imbalances. Fortunately, a few simple stretches and exercises can make a significant difference in relieving discomfort and supporting your body postpartum.
How Nursing Posture Affects Your Core & Pelvic Floor
Feeding often leads to a rounded, hunched-forward posture—tight chest, elevated shoulders, and a strained back compensating for the position. This posture can:
- Tighten the chest and neck muscles, restricting deep breathing, which is essential for core and pelvic floor function.
- Weaken the upper back and postural muscles, leading to slouching and poor core engagement.
- Increase pressure on the lower back and pelvis, contributing to pelvic floor dysfunction, leaking, or discomfort.
By improving your posture and strengthening the muscles that support your core and spine, you can alleviate pain and restore balance to your body.
Stretches & Exercises for Nursing-Related Pain
These targeted stretches and strengthening exercises help counteract the strain from nursing while also supporting better pelvic floor function.
Stretches to Relieve Tension & Improve Mobility
Upper Trap Stretch – Loosens tight shoulders that contribute to poor posture and affect core and pelvic alignment. 👉 Sit on your hand or hold onto the seat of a chair to anchor your arm. Tilt your head to one side, bringing your ear toward your shoulder. Hold for 20-30 seconds per side.
Levator Scap Stretch – Relieves deep neck tension that contributes to forward head posture and strain. 👉 Sit on your hand or hold onto the seat of a chair to anchor your arm. Look down toward your armpit and gently guide your head down with your hand. Hold for 20-30 seconds per side.
Doorway Pec Stretch – Opens the chest for better breathing mechanics, directly supporting core and pelvic floor function. 👉 Place your hands on a doorway at 90° angles, step forward, and feel the stretch across your chest.
Thread the Needle – Improves spinal mobility and relieves back and shoulder tension from prolonged feeding positions. 👉 Start on all fours. Inhale as you sweep one arm up to the sky, following your thumb with your eyes. Exhale as you thread the arm under your body and twist gently. Repeat with each breath.
Strengthening for Better Posture & Core Stability
Wall Angels – Strengthens the upper back to help maintain good posture and reduce strain on your lower back and pelvic floor. 👉 Stand with your back against a wall, feet slightly in front of you so your hips can rest against the wall. Squeeze your shoulder blades as you move your arms up and down in a goalpost shape.
Bent Over Rows – Strengthens your back and shoulders, improving posture and reducing excessive pressure on your pelvic floor. 👉 Using light weights, hinge forward slightly while keeping a flat back. Squeeze your shoulder blades as you lift the weights toward your hips.
Supermans – Activates your back, glutes, and core, helping to prevent excessive pressure on the pelvic floor. 👉 Lie on your stomach, squeeze your shoulder blades together, and lift your arms off the ground. Hold briefly, then lower.
Why This Matters for Your Pelvic Floor
Your posture, breathing, and movement patterns all play a role in pelvic floor health. When your back and shoulders are strong, and your chest remains open, you naturally enhance:
✔️ Core engagement – Your deep core (including your pelvic floor) activates more effectively when your posture is aligned. ✔️ Breathing mechanics – An open chest allows for deep diaphragmatic breathing, which is essential for pelvic floor relaxation and function. ✔️ Spinal and pelvic stability – Strengthening your back helps reduce lower back pain and minimizes excessive pressure on the pelvic floor.
Small Changes, Big Impact
Incorporating these stretches and exercises into your daily routine can relieve tension, support your posture, and improve overall comfort while nursing. Even small adjustments—such as sitting with better support, bringing your baby toward your chest instead of hunching down, and taking breaks to stretch—can make a meaningful difference.