The postpartum period can be quite stressful for new moms when the body is trying to heal while the mind and body are struggling to find some rest. A lot of time is spent holding and feeding the baby, breast or bottle. It is very easy to only focus on making sure your baby is taking enough milk, while ignoring your own comfort.

So what is the ideal posture? There is no "one fits all" rule here. What is ideal for one may not be for another and vice versa. However, little adjustments within your setting can go a long way in helping to achieve a position of maximal comfort. 
 
Here are some helpful tips for new moms:

1) PILLOWS!!! They are your best friends here. All those pillows you picked up from Target are finally going to come handy.  Place one behind your low back, under your arms and under baby's butt. Tuck them wherever you think would help to relax the muscles in neck, shoulders and back (like under the elbows/arms). Depending on your height and the chair you are using, the number of pillows can vary but these adjustments can make HUGE difference. For example, a small pillow at the hollow of your low back can put your diaphragm in a good position and thus assist in breathing more efficiently. Trust me, after the amazing feat your body has performed, you need all that oxygen for healing. So no matter whether it is cradle, cross-cradle, football or laid back, those pillows go a long way in making the whole process more comfortable for you. Also, consider using the nursing pillows available in the market. There is no such thing as too many pillows when it comes to nursing. 

2) Focus on your breathing. Is it shallow? Drop your shoulders, unclench the jaw and ease back into the pillow support. Take deep, slow breaths with full exhalation. It is important that you are able to draw in a deep breath after a complete exhalation. When you can find time during the day, try to meditate. When we breathe using only shallow-breaths, our sympathetic nervous system is activated, sending us into a fight-or-flight mode, which is our body's natural response to stress. Meditation can help in achieving a deep and calm breathing pattern, which will help you to feel more relaxed.

3) While we all want to gaze lovingly at our babies, this can negatively affect our posture. When you are feeding your baby, is your upper back hunched? Is your neck bent down? If and when possible recline back while nursing, while making sure your baby is able to breathe comfortably. An added bonus is the fact that this posture aids in the development of baby's neck control. With extended feeding durations (for both breast and bottle) the front of your torso and shoulders get shortened and stiff. This, in combination with hunched back and forward head posture, causes an imbalance in the muscles of the shoulders, back, neck and diaphragm. The diaphragm is the major muscle in our trunk that aids in respiration. The diaphragm works with both the abdominals and pelvic floor muscles for proper function. With good posture and deep breathing, mentioned above, you are giving these important muscle the best opportunity to work properly.

4) Whether you are nursing or bottle feeding, switch sides every 15 minutes. Not only is this great for establishing the milk supply but,  also for giving a break to the muscles on one side while the other side is working. Phone timers or alarms help. 

5) Use a small foot rest to bring the knees higher, thereby relaxing the low back and abdomen.

6) Therapeutic exercises go a long way in getting new mothers safely back to their daily activities. Specific exercises are safe to do from the first month after childbirth and can help relieve the muscle imbalances that occur during pregnancy.  Some of my favorite appropriate are listed in the references below. 

For more information on postpartum posture, breathing and exercises, please visit a physical therapist specializing in women’s health and pave a safe path to recovery!

-Ishi Upasani, PT, MS

References:

https://www.coreexercisesolutions.com/belly-breathing/

https://www.coreexercisesolutions.com/a-better-approach-than-belly-breathing-for-the-pelvic-floor/B