Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches!

Feeding a baby is a full-body effort—whether you're breastfeeding, pumping, or bottle feeding. And let’s be honest, all that time in the same hunched-over position does a number on your neck, shoulders, back, hips, and wrists.

So if you’ve been saying “my body hurts in places I didn’t know could hurt,” this stretch session is for you. These 10 stretches are my personal go-tos—not just as a trainer and coach, but as a mama deep in the feeding trenches. They’re designed to help you open up, unwind tight spots, and feel good again.

 

10 Stretches for Breastfeeding Moms

1.Side Lying Sweep (Upper Back, Chest & Lower Back Relief)

Lie on your side with bent knees. Pin your legs down with your bottom arm, then sweep your top arm in a big circle overhead. Let your chest gently open and breathe through the stretch.

✅ Great for opening the chest and mid-back after long feeding sessions.

 
Supine Hamstring Stretch

2. Supine Hamstring Stretch (Posterior Chain Lengthening)

On your back, raise one leg toward the ceiling. Gently pull it closer using your hands or a strap, keeping the other leg bent or extended on the floor.

✅ Helps relieve lower back tension caused by tight hamstrings from sitting.

 
Updog

3. Updog (Front Body Opener)

Lie face down and press up onto your forearms, lifting your chest while keeping hips down. Lengthen through the front of the body and breathe deeply.

✅ A powerful counter-stretch for the hunched posture of feeding.

 
Half Kneeling Frogger Rocks

4. Half Kneeling Frogger Rocks (Inner Thighs & Hip Mobility)

Start on hands and knees, then step one foot out to the side. Gently rock your hips back and forth, opening the inner thigh and groin.

✅ Loosens tight hips and groin from hours of sitting.

 
T-Spine Rotation in Half Kneeling Frogger

5. T-Spine Rotation in Half Kneeling Frogger (Mid-Back & Shoulder Mobility)

In your frogger position, place one hand behind your head and rotate your elbow toward the ceiling, then back down. Repeat slowly.

✅ This adds much-needed rotation for stiff upper backs and shoulders.

 
Half Kneeling Hip Flexor Stretch

6. Half Kneeling Hip Flexor Stretch (Hip Flexor Release)

In a lunge position, gently tuck your pelvis and reach your back-leg-side arm overhead. Lean slightly forward to deepen the stretch.

✅ Opens up tight hip flexors caused by seated positions.

 
Half Kneeling Side Body Stretch

7. Half Kneeling Side Body Stretch (Obliques & Side Body Lengthening)

From the same position, shift your torso and reach overhead toward the opposite side. Breathe deeply to feel the side body expand.

✅ Feels amazing when your rib cage and core feel compressed.

 
Standing Pec Stretch

8. Standing Pec Stretch (Chest & Shoulder Relief)

Stand in a doorway and place bent elbows on each side of the frame. Gently step forward to open the chest.

✅ Helps counter rounded shoulders from holding and feeding your baby.

 
Standing Bicep & Forearm Stretch

9. Standing Bicep & Forearm Stretch (Arm & Wrist Recovery)

With arms straight on the doorway frame (or wall), step forward slightly to stretch through your biceps and forearms.

✅ Especially great for phone scrolling and bottle-holding mamas.

 
Standing Lat Stretch

10. Standing Lat Stretch (Lats, Upper Back & Neck Relief)

Hold onto a sturdy object (like a doorway or squat rack), push hips back, and let your chest sink. For a bonus: add a gentle head tilt in the opposite direction of your pulling arm.

✅ Relieves deep tension through the sides of your back and neck.

 

But remember…. Be Gentle With Yourself 💛

These stretches aren’t just about flexibility—they’re about self-care, recovery, and honoring your body in this new season. You don’t need to do them all every day. Pick 2–3 that feel best and build from there.

 

And if you're ready to build strength again, check out BGTV for postpartum-friendly workouts you can do at home or the gym. You’ll get a 15-day free trial to try everything out!

You’ve got this—and I’ve got you. 💛

 
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