Breastfeeding can be a beautiful bonding experience, but it often comes with its own set of physical challenges—upper back pain being one of the most common complaints that come into clinic. Long hours spent feeding your baby, hunching forward, and awkward postures can lead to tightness and discomfort in your upper back, neck, and shoulders. I have found Pilates can offer gentle and effective exercises to help relieve this pain.
Pilates is a low-impact exercise system that focuses on building core strength, improving posture, and increasing flexibility. For breastfeeding mums, it’s a great way to combat the strain caused by feeding positions and carrying your baby. By strengthening the muscles that support your upper back and spine, Pilates can help reduce the tension and pain that often comes with breastfeeding.
How it works...
Improved posture
Pilates helps realign the spine, promoting better posture to reduce strain on the upper back during feeding.
Core and back strength
Strengthening your core and upper back muscles can support your body as you breastfeed, minimizing discomfort.
The 'Glow Series': A Free Pilates Program
To help more people experience the benefits of Pilates for back pain relief, I’ve created the 'Glow Series'—a 30-video mat Pilates program that’s available for free on YouTube. The Glow Series is designed to help you strengthen your core, improve your posture, and increase flexibility, all from the comfort of your home.
The series is beginner and postnatal-friendly, making it accessible for anyone new to Pilates. Here is workout one! Head to my YouTube channel CBR.Physio to find the whole series for FREE!
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
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