Mothers choose to breastfeed or pump breastmilk for a variety of reasons. Whether you are directly nursing your baby, building a milk supply, working away from home, or managing a NICU stay, feeding your little one is a labor of love. While occasional pumping or nursing might not seem physically daunting, mothers who breastfeed or pump frequently often experience complaints like sore shoulders, neck strain, low milk output, or painful latches.
If feeding your baby can be done comfortably and almost effortlessly, it’s going to feel less like a chore and make it easier to stick to your lactation goals. So let’s discuss the best breastfeeding and pumping positions and techniques to improve your experience!
Best Breastfeeding Positions
Nailing down the perfect breastfeeding position not only makes breastfeeding more comfortable for the mother and minimizes the risk of pain, but it can also help the baby drink milk more efficiently and effectively. Because women are built beautifully differently, and not all babies are the same, there is not only one right position to breastfeeding! Here are the most common breast feeding positions:
Cradle & Cross-Cradle
The baby lies horizontally across your chest, tummy-to-tummy with you. Cradle uses the forearm of the same side of the breast being fed from to support the baby's back, while cross-cradle uses the opposite hand reaching across to support the base of the neck.
Football Hold
As the name suggests, this is the breastfeeding position in which the mother holds the baby, much like one holds a football: to her side, with the baby's head supported by her hand. This position is ideal for mothers who have had a Cesarean section and want to avoid any pressure on the incision site.
Laid Back (Breastfeeding Prone)
Using gravity, rather than working against it, allows the baby to push down onto their mother's chest and self-attach to the breast. Breastfeeding prone has many benefits: it takes pressure off the mother's perineum, relieves tension in the neck and shoulders, and helps slow the flow of milk for babies struggling with a forceful letdown.
Side Lying
The American Academy of Pediatrics (AAP) suggests a side-lying position for mothers who feel they may fall asleep while feeding their baby. This eliminates the risk of dropping the baby, takes pressure off the perineum, and allows for comfortable rest in bed.
Upright Breastfeeding Positions
Older babies and toddlers who are still nursing may prefer upright breastfeeding positions, such as straddling the mother's leg or sitting upright in the lap.
4 Signs of Good Positioning in Breastfeeding
A simple rhyme can help you mentally check your positioning points across almost all nursing holds: “Tummy to Mummy, Nose to nip, Flex the hips, To open the lips.”
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Tummy to Mummy: The baby faces the mother with their entire body, not just the head. Having to turn their head puts strain on the neck and the ability to suck-swallow.
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Nose to Nip: Proper aiming means putting the baby's nose near the nipple. A baby's natural reflex is to use the nose to find the nipple, in which they then have full mobility to tilt the head back and open much wider for the latch.
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Flex the Hips (and Hug): Giving the baby something to bear down on with their feet or legs helps support their lower back. Also, allow them to place their arms on either side of their breast like a hug.
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Open the Lips: By utilizing the steps above, the baby will tilt their head back to take in a wide mouthful of breast tissue, preventing a shallow, painful latch.
Best Position For Pumping Breast Milk
Body
A simple rhyme can help you mentally check your positioning points across almost all nursing holds: “Tummy to Mummy, Nose to nip, Flex the hips, To open the lips.”
-
Tummy to Mummy: The baby faces the mother with their entire body, not just the head. Having to turn their head puts strain on the neck and the ability to suck-swallow.
-
Nose to Nip: Proper aiming means putting the baby's nose near the nipple. A baby's natural reflex is to use the nose to find the nipple, in which they then have full mobility to tilt the head back and open much wider for the latch.
-
Flex the Hips (and Hug): Giving the baby something to bear down on with their feet or legs helps support their lower back. Also, allow them to place their arms on either side of their breast like a hug.
-
Open the Lips: By utilizing the steps above, the baby will tilt their head back to take in a wide mouthful of breast tissue, preventing a shallow, painful latch.
Cesarean Sections & Sore Perineums
In the case of recovering from a C-section or immediately after birthing, sitting straight up may be uncomfortable or painful. If too painful to breastfeed and the situation requires pumping, comfort measures will be needed. Slightly reclining and supported with pillows where needed will aid in relaxing the body enough to respond to pumping while taking pressure off of the perineum or incision site, just be careful of backflow and be cognizant of flange and bottle placement.
Hands-Free
Using a hands-free breast pump is a great option for those pumping on the go or while multitasking, such as pumping at a desk job. This can be accomplished with a hands free pumping bra designed for this function. There are cost effective and useful DIY options made from sports bras, cutting a hole just large enough for the smaller end of the flange to fit through, and connecting to the milk catcher or bottle once through the bra.
The key to either option is that it maintains adequate support to hold the weight of the pumping attachments and the milk collected, while keeping the flange up against the breast without gaping.
Flange
The tool that connects the pumping setup to the breast is the flange (also often called a breast shield). This funnel shape surrounds the nipple and part of the areola, creating an airtight seal for suction that mimics a proper latch. This is one of the most important pump parts to pay attention to because an improper flange fit can lead to low suction and, therefore, an unsuccessful pumping session that can affect the amount of milk that is pumped. A good flange can lead to a good milk supply!
The narrowing of the flange should be positioned directly centered around the nipple, and sized so that the nipple does not touch the walls inside, and not too big that the areola gets compressed from getting sucked in. Positioning directly in the center allows for equal and optimal pull from all of the available milk stores, alveoli, to maximize milk output.
It is also important to maintain gentle pressure to maintain the seal and avoid gaps in the flange as it rests against the breast throughout the duration of the pumping session.
Can I Pump Lying Down?
Many exhausted mothers wonder if they can lie down while pumping. Traditional flange-and-bottle setups require you to sit relatively upright to prevent milk from spilling out of the flange or backing up into the tubing. However, if you utilize specialized wearable pumps or collection cups that sit inside your bra, you have much more freedom of movement. While you shouldn't lie completely flat on your back to avoid spills, you can safely pump in a highly reclined or semi-side-lying position.
When to Pump Breast Milk While Nursing
If you want to catch a letdown or pump your opposite breast while your baby nurses, the football hold is often the most successful breast feeding position. This keeps the baby safely tucked at your side, leaving your entire front torso open to place a manual pump, silicone milk catcher, or electric pump flange on the other side without the baby kicking it out of place.
Breast Pumping Techniques
Optimal breast pumping techniques are more than just connecting and switching suction on, they tap into the hormonal aspect of lactation. Oxytocin, the hormone responsible for milk release and starting milk flow, is predominantly triggered by the bonding and love felt for a baby, which is quite different from a machine! However, the gentle tugging of the nipple and the body's relaxation are other stimuli for this hormone. Even just remembering you’re there to fit what the baby needs can be a helpful stimulus!
Modes
The massage mode on a hospital-grade electric breast pump, indicated by the hand symbol in most cases, is the mechanical stimulator for the letdown, or milk ejection response (MER). This should be used for the first 1-3 minutes of the pumping session to help you get started to express milk. Cycle speeds are increased, and levels for strength are set to low or medium range.
Once milk begins to release steadily, the pump should switch to expression mode, indicated by the wave/flow symbol. The strength level should increase until just comfortable, not so strong as to cause discomfort or tissue compression. The cycles need to slow to a more rhythmic pace, mimicking a baby's drinking speed. After 15 minutes on average, pumping should be complete.
Power Pumping
Power pumping is another technique that uses the steps above but in a slightly different pattern. Instead of pumping for 15 minutes, it is recommended to pump for 10, rest for 5-10, and pump again for 10. This 10-10-10 ratio can be done 1-2 times a day, with results in 5-7 days if needing to increase supply.
Find Your Perfect Position with Motif Medical
Mastering these breastfeeding and pumping positions will help ensure a comfortable and successful feeding experience for both you and your baby. Having the right equipment is just as important as having the right posture. Motif Medical provides a variety of comfortable, efficient breast pumps and supplies tailored to support your unique lactation needs. Utilize our Insurance Lookup Tool today to easily navigate your coverage options and discover exactly where to get your Motif Medical breast pump through insurance.
As always, anytime there are supply or other breastfeeding and pumping concerns, please work closely with an International Board Certified Lactation Consultant (IBCLC) to receive quality and evidence-based help and information.
All content published on the Motif Medical site is credited for information purposes only. This information should not substitute as medical advice, diagnosis, or treatment. Always consult your doctor or qualified health professional with any questions regarding the health of you or your baby.
