Breastfeeding Tips and Tricks
Breastfeeding Tips and Tricks
Breastfeeding
Breastfeeding is widely regarded to offer a range of health benefits for both mums and bubs, and can be both a challenge and a joyous bonding experience. The World Health Organisation recommends children be exclusively breastfed for the first 6 months of life, up to 2+ years (WHO 2021). A range of studies have also shown that breastfeeding can improve long term cardiovascular health and reduce ovarian cancers in women (Nyugen et al. 2019: Da-Peng Li et al 2014). Further studies have shown that women who breastfed induced better cognitive performance, including executive function, recall and processing speed (Fox et al. 2021). This information tells us that learning to breastfeed is an important skill, but we also acknowledge that it is not always easy to learn, and many women benefit from additional support.
Physiotherapy can be a wonderful tool to help women achieve their breastfeeding goals, from the management of localised breast inflammation (sometimes called blocked ducts) and mastitis to reducing aches and pains when feeding.
LOCALISED BREAST INFLAMMATION
Localised breast inflammation (sometimes called ‘blocked ducts’) may appear as a lump/swelling, skin redness, tenderness or pain with the let-down.
Inflammation can occur for a variety of reasons including longer periods between breastfeeds, compression (eg from clothing), and baby not removing milk well.
Starting treatment as soon as you notice any signs of inflammation can stop progression to mastitis.
Mastitis is a progression of localised breast inflammation
According to the Australian Breastfeeding Association, the following symptoms are often indicators of mastitis:
Shivers & aches, similar to the early onset of flu symptoms
Breast tenderness or warmth to the touch
Shiny or red streaks on skin of breast tissue
Sense of unease and illness - Feeling ‘off’
Thickening of breast tissue, or a breast lump
Discomfort or nipple discharge
Breast swelling
Managing LOCALISED BREAST INFLAMMATION /Mastitis
If you suspect breast inflammation or mastitis, you should continue to feed your baby as often as they need (and consider expressing if they are not feeding well), check they are positioned and attached well, rest when you can and avoid restrictive/compressive clothing. Cool packs on the affected breast between feeds can help relieve pain and swelling, and anti-inflammatory pain relief medications may also help. Seek medical advice from your GP or lactation consultant if you don’t start to feel better within 12-24 hours, or sooner if you are very unwell.
Your postnatal physiotherapist can also assist you with the use of therapeutic ultrasound, gentle effleurage/massage to the affected breast, breastfeeding and postural advice.
Top TIPs for managing mastitis
- Continue to feed your baby as often as they need. If your breast feels full following a feed, you can express for comfort.
- Loosen or take off your bra
- If your breast is sore in your usual position, try feeding in different positions eg. football hold (pictured) or on all fours
- Use cold packs after a feed. This can help relieve pain and reduce inflammation
- Prioritise rest and hydration
- Talk to your GP, pharmacist or lactation consultant about anti-inflammatory medications
Relaxed comfortable feeding is incredibly important to ensure breastfeeding continues to be an enjoyable experience.
One of the most common complaints we see from new mothers is posture-related discomfort.
Here are a few simple things you can put into place to help relieve your postural aches and pains while nursing.
- Take note of your posture: sitting in a hunched over position can strain your neck and upper back. While there is no ‘right’ or ‘wrong’ position to feed your baby, it’s worth trying to feed in various positions. Not only will this help prevent musculoskeletal problems related to muscle tightness or overuse, it can also help drain your breast more effectively
- Use pillows for support: propping baby on a pillow can help support their weight. Hot tip: use a waterproof pillow case liner, or a towel over your pillow. Breastfeeding can be messy business!
- Get yourself a massage: a massage is a great way to loosen tight muscles and get things moving. The Pelvic Studio recommend Simone Jackson Massage Therapy.
- Get back into exercise: Your physiotherapist can personalise an exercise routine working on strength and mobility to support your breastfeeding journey. The Pelvic Studio offers small group exercise classes which are tailored to the needs of postnatal bodies
- STRETCH! Stretching is great natural pain relief. See our chest and upper back mobility series for some stretches to get your body moving
Some mothers might like to try feeding in sidelying, check out our guide here.
Our physiotherapy team are experts in postnatal recovery and are here to help you through your journey. We recommend a standard postnatal check at 6 weeks post birth, however if you are experiencing blocked duct/mastitis symptoms, or find that breastfeeding is causing aches and pains, we can offer advice and treatment sooner.
We know adjusting to new born life is a beautifully chaotic time, so for your convenience, physiotherapy assessments can be made online HERE or by emailing info@thepelvicstudio.com. You can also call us on 6224 7195.
The information in this blog is courtesy of the following sources:
Australian breastfeeding association (2019). Australian Breastfeeding Association. [online] Australian Breastfeeding Association. Available at: https://www.breastfeeding.asn.au/.
Fox, M., Siddarth, P., Oughli, H.A., Nguyen, S.A., Milillo, M.M., Aguilar, Y., Ercoli, L. and Lavretsky, H. (2021). Women who breastfeed exhibit cognitive benefits after age 50. Evolution, Medicine, and Public Health, 9(1).
Li, D.-P., Du, C., Zhang, Z.-M., Li, G.-X., Yu, Z.-F., Wang, X., Li, P.-F., Cheng, C., Liu, Y.-P. and Zhao, Y.-S. (2014). Breastfeeding and ovarian cancer risk: a Systematic review and meta-analysis of 40 epidemiological studies. Asian Pacific Journal of Cancer Prevention, 15(12), pp.4829–4837.
Nguyen, B., Gale, J., Nassar, N., Bauman, A., Joshy, G. and Ding, D. (2019). Breastfeeding and cardiovascular disease hospitalization and mortality in parous women: Evidence from a large Australian cohort study. Journal of the American Heart Association, 8(6).
World Health Organisation (2021). Breastfeeding. [online] www.who.int. Available at: https://www.who.int/health-topics/breastfeeding#tab=tab_2.
Images by Meegan Wilmot Photography