Breastfeeding and Your Pelvic Floor – Part Two: Tips for Comfort and Recovery

Welcome back, friends! Last week, we dove into some of the challenges you might face while breastfeeding. Today, let’s talk about how you can improve your comfort and support your pelvic floor during this special time.

1. Pillows Are Your Best Friend

When you're nursing or pumping, having the right support is key to avoiding unnecessary strain on your body. Here are a few tips:

• Support Your Lower Back: Use a pillow or a rolled-up towel to provide support for your lower back if you’re sitting.

• Elevate Your Arms: Place a pillow or two under your arms to support your baby’s head and bottom.

• Bring Baby to You: Always bring your baby up to your breast instead of leaning down towards them. This helps maintain good posture.

There are many products designed for breastfeeding support, but it’s important to find what works best for you. For instance, if you have a longer torso like I do, standard breastfeeding pillows might not offer enough support. Pay attention to your posture and how you’re holding your baby to ensure you’re comfortable.

2. Lubrication Is Essential

While lubrication might not solve all pelvic pain during intercourse, it can make a big difference, especially when you’re breastfeeding. Lower estrogen levels during lactation can lead to vaginal dryness, so using a good lubricant is a must.

Remember, what you put in your body matters. The lube you use is absorbed by your body, so choose a clean, safe product. Here are a few I recommend:

• Good Clean Love

• Coconu

• Slippery Stuff

3. Create Mobility

Breastfeeding can lead to rounded shoulders, an aching back or neck, and a confused abdomen that’s adjusting from pregnancy to postpartum. It’s important to teach your body how to move again through targeted exercises.

Here are a couple of exercises to get you started:

• 360 Breathing: Start by lying on your back or side. Breathe deeply into your lower belly, back, and tailbone, letting your belly expand. Exhale and relax.

• Arm Angels: Lying on your back, with your head, back, elbows, and hands in contact with the ground, raise your arms overhead as you exhale. Inhale and bring your arms back down to your sides.

4. Build Stability

During pregnancy, your body becomes more flexible due to the hormone relaxin, which can lead to muscle imbalances. Now, it’s time to provide stability for your back, core, and pelvic floor muscles.

Try this stability exercise:

• Zip It Up: Lying on your back with knees bent, inhale into your belly as you did with 360 breathing. As you exhale, engage your lower abdominal muscles to “zip them up” from your pubic bone to your breastbone. Your belly button should move upward, without causing pooching or doming in the middle of your abdomen.

These tips should help kick-start your recovery and support your healing journey!

Good luck, ladies! If you’re dealing with persistent aches, pains, or pelvic floor dysfunction, don’t hesitate to reach out to us here at Empower Your Pelvis.

Get Professional Help

If you're experiencing the above symptoms and looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis, a pelvic floor therapist in Kansas City (Overland Park, KS and Lees Summit, MO)

Video on Postpartum recovery