Pelvic Floor Health and Breastfeeding
Breastfeeding is a beautiful bonding experience, but it can also strain your back and pelvic floor. The way you sit while feeding your baby can impact not just your comfort but also your long-term core and pelvic health. Here’s how to reduce pain and discomfort while nursing.
1. Find Your Center
Many moms unknowingly sit too far back on their tailbones or tuck their pelvis under, leading to pain. Instead, aim to sit in the middle of your pelvic floor—balancing your weight between your vagina and anus.
Try this: Sit and rock back and forth until you feel your two "sits bones." Then rock forward and back to locate your pubic bone and tailbone. Imagine those four points forming a square—your goal is to sit centered in the middle.
Other tips:
✔ Use a firm chair with good back support.
✔ Place a small cushion behind your lower back.
✔ Keep both feet flat on the floor to support your spine.
2. Master the Balloon Breath
Proper breathing reduces pressure on your pelvic floor and helps maintain good posture.
How to Balloon Breathe While Breastfeeding:
Sit tall with your pelvis centered.
Inhale through your nose, letting your belly, ribs, and pelvic floor expand like a balloon.
Exhale slowly through your mouth, feeling your ribs soften as your belly and pelvic floor naturally lift.
Need a visual? Watch my balloon breathing tutorial here.
3. Stop Hunching Forward!
Many moms round their upper back while feeding, leading to midback pain and extra pressure on the abdomen and pelvic floor.
Better Positioning Tips:
✔ Bring Baby to You – Use pillows to elevate your baby instead of bending down.
✔ Use a Footrest – Keeping your knees slightly higher than your hips helps pelvic alignment.
✔ Switch Positions – Alternate between seated, side-lying, and reclined positions to reduce fatigue.
Follow the 80/20 Rule
You don’t have to sit perfectly all the time! Aim for 80% good posture, so if you slouch 20% of the time, it’s no big deal. The more aware you are, the easier it becomes a habit.
Do You Need Pelvic Floor Therapy?
If you check one or more of these, pelvic floor therapy may help!
✅ Leaking urine when sneezing, laughing, or exercising
✅ Pressure or heaviness in the pelvis
✅ Pain with intercourse
✅ Tailbone, hip, or low back pain that won’t go away
✅ Weak or “disconnected” core
If you relate to any of these, pelvic floor therapy can help you heal and feel like yourself again.
Stay on top of your pelvic health! Follow me on Instagram @refine.physicaltherapy for more tips. Remember: taking care of yourself helps you take better care of your baby. Cheers to strong moms and resilient pelvic floors!
— Dr. Meag
Owner of Refine Physical Therapy | Bangor, Maine
The Maine State Breastfeeding Coalition also hosted a webinar about Pelvic Health and Postpartum Recovery with Jenna Gelfand, PT, DPT, E-RTY. You can view that on our MSBC YouTube page.