Posture Tips for Moms!

Let’s talk about something that often gets ignored while you’re busy keeping a tiny human alive—your posture. If you’ve ever felt like your neck is permanently stuck in “baby gaze” mode or your shoulders are creeping up to your ears or rounding so far forward from all that cradling, you’re not alone.

Between feeding, rocking, and hauling around a car seat that just keeps on getting heavier, your body is working overtime. And while your heart is full, your back and shoulders might be screaming for some love. So, let’s dive into some quick and simple ways to give your hardworking body some relief.

Why Does Posture Even Matter?

Think about how often you’re hunched over—whether you’re feeding your baby, scrolling sleep-deprived through mom forums, or just staring lovingly (or deliriously) at your little one. Over time, this forward-leaning posture tightens your neck, rounds your shoulders, and strains your upper back. Ouch.

But good news! A few mindful tweaks and stretches can help ease tension and improve your posture without adding another overwhelming task to your already packed mom life.

Common Causes of “Mom Posture” (a.k.a. Why Your Back Hates You)

• The Feeding Hunch – Leaning forward to nurse or bottle-feed leads to a sore neck and upper back.
• Cradle Strain – Holding your baby on the same side for long periods? Say hello to uneven shoulders.
• Core What? – Weak core muscles mean less support for your spine, making you more prone to slouching.

Quick Fix: The first step is awareness! Try pausing a few times a day to check in with your posture. Ask yourself: “Am I hunched over? Are my shoulders up by my ears? Am I leaning to one side?” If yes, let’s fix that!

Simple Posture Tweaks for Daily Life

Feeding Position Adjustments:

✅ Once baby is latched, relax your shoulders back and down, and LEAN BACK.  There should be some support (the back of the chair or a cushion) behind your upper back and lower back. 

✅ Use a nursing pillow if needed to bring the baby to you, or a small pillow under your forearm (instead of hunching down).

✅ Try and ensure your body isn’t twisted to one side. 

✅ If bottle feeding, make sure you feed from both sides - this is important for you AND baby to have symmetry in jaw and neck movement. 

Quick Stretches for Moms (Because You Deserve It!)

You don’t need an hour-long yoga session—just a few minutes here and there throughout your day can make a big difference.

🌀 Shoulder Rolls – Roll shoulders back and down 5-10 times.
 

👤Neck Tilts and Turns – Tilt your head to one side, bringing your ear toward your shoulder. Hold for 10-20 seconds per side.  Next turn your head to look over your shoulder, pause briefly at end, and then turn to look over other shoulder.  Repeat 5-10 times. 

🙆 Overhead Reaches – Seated or standing, with arms out to sides, palms up, reach your arms out and up so that your inside elbows touch your head and hands touch overhead (think snow angels but standing up!). Repeat for 5 angels.
 

🙏 Child’s Pose – From all fours position on floor, sit back on your heels, stretch your arms forward, and breathe. Hold for 20-30 seconds.
 

🐱 Cat-Cow Stretch – From all fours position on floor, arch your back up and tuck your chin in (like a cat), then extend head up and dip your spine down. Focus on breathing in with each back raise. Repeat 8-10 times.
 

💖 Chest Opener – In seated or standing position, clasp hands behind your back, lift slightly, and look up and stretch. Hold for 15 seconds.

Bonus Tips for Even More Support

⏳ Take Breaks – Try to shift positions and stretch every so often during long feeding or rocking sessions.
🛋 Use Supportive Tools – A lumbar pillow or a rolled-up towel behind your lower back can do wonders.  A foam roller is one of my fave tools to help spinal mobility.  Lie on it on the floor, and gently roll and extend your spine. 

🧑🏼‍⚕️ Seek professional help! Your local Chiropractor, Massage Therapist, Physiotherapist, or Osteopath are all great members for your health care team!

Final Thought: Take Care of YOU Too!

Your baby needs you at your best, and that includes taking care of your own body. A few simple stretches and small posture shifts can mean less pain, more energy, and a happier mama. And trust me—your shoulders will thank you.

So, take one minute right now and try a quick stretch. Seriously, your body will love you for it!