10 Breastfeeding & Body Imbalances Truths: A Kinesiologist & Extended Breastfeeding Mom’s Guide

Breastfeeding is often discussed in terms of its benefits for the baby, but how does it affect the mother’s body? If you've ever felt like your posture is wrecked, your back and hips are misaligned, or your wrists ache from constantly holding your baby, you’re not imagining things. Breastfeeding reshapes how you move and function—and not always in a good way.

I’ve been breastfeeding for 4.5 years straight, and each of my three babies nursed for at least two years—so that’s over six years (and counting) of breastfeeding. As both a kinesiologist and a mom in the trenches, here’s what I’ve learned from experience—how to keep your body strong, mobile, and pain-free while breastfeeding.

1. Breastfeeding Is a Full-Body Workout

No one tells you how much posture, core strength, and shoulder mobility matter when it comes to breastfeeding.

• Holding a baby for hours of cluster feeding

• Hunching forward to side-lying nursing

• Propping your baby in awkward positions for a distracted nurser

All of these add up over time and can lead to:

✔ Tight shoulders and upper back pain
✔ Weak core and pelvic floor
✔ Stiff hips from sitting in asymmetrical positions

This is why some moms report feeling more aches and pains in the postpartum period than they did during pregnancy—because repetitive feeding positions lock you into movement patterns that aren’t balanced or supportive.

How to fix it:
✅ Do intentional mobility work to counteract stiffness.
✅ Strengthen your postural muscles to avoid feeling like a pretzel.
✅ Change your feeding positions often—avoid sitting in the same way every time.

2. Your Breasts Have a Mind of Their Own

Sometimes, one breast produces way more than the other. Sometimes, your letdown is too fast or too slow. And sometimes, your boobs just refuse to cooperate when you need them to.

What’s the solution? Accept it.

• Some asymmetry is normal—but if it causes postural imbalances, try switching feeding positions and alternating which breast you offer first.

• Give your body the hydration and nutrition it needs to perform at its best. Breastfeeding is a demand-driven process; fuel yourself accordingly.

• If one side is significantly different from the other, massage and warm compresses can help even supply over time.

3. Breastfeeding Changes Your Core & Breathing

Holding a baby close for hours can lead to shallow chest breathing instead of deep diaphragmatic breathing.

Why does this matter?

When your breath is restricted to your upper chest, it:
❌ Puts stress on your neck and shoulders
❌ Decreases core engagement
❌ Impacts pelvic floor function

How to fix it:
✅ Reconnect your core with diaphragmatic breathing (more on that in the workout below).
✅ Add progressive core rehab to retrain your muscles postpartum.
✅ Try lying down and practicing belly breathing when you’re not nursing—it helps reset your breathing pattern.

4. Your Spine & Hips Take a Hit

Constantly sitting in asymmetrical positions (like cradling your baby on one side) can lead to:

✔ Hip shifts
✔ Spinal imbalances
✔ Low back pain

You may notice that one hip feels tighter than the other or that your lower back aches after sitting for long periods.

How to fix it:
✅ Balance asymmetry with hip mobility drills and glute activation exercises (included in the workout).
✅ Be mindful of switching the side you hold your baby to avoid always loading one side.
✅ Stretch your hip flexors daily, especially if you do a lot of sitting while nursing.

5. “Mommy Posture” Is Common—But NOT Normal

That rounded, hunched-over “nursing posture” might feel unavoidable, but over time, it creates:

✔ Tight pecs (chest muscles)
✔ Weak mid-back muscles
✔ Chronic neck & shoulder tension

How to fix it:
✅ Strengthen your upper back with rows and band pull-apart.
✅ Stretch and open the chest with pec stretches and thoracic mobility drills.
✅ Adjust your nursing setup—use pillows to support your baby so you’re not always rounding forward.

6. “Mommy Wrist” Is Real—It Happened to Me And Its Excruciating

Mommy Wrist (aka De Quervain’s Tenosynovitis) is an overuse injury caused by repetitive lifting, carrying, and holding your baby. The tendons in your wrist become inflamed, making even simple movements (like holding a coffee cup or lifting your baby) unbearable.

How to fix it:
✅ Don’t ignore it—it won’t just “go away.”
✅ Adjust your holding patterns to avoid excessive wrist strain.
✅ Strengthen your wrists with gentle mobility work (see workout).
✅ Consider using a wrist brace if pain persists.

7. You Develop a Superpower: One-Handed Everything

Breastfeeding moms become experts in:
✔ Eating while nursing
✔ Typing with one hand
✔ Cooking with a baby in the carrier
✔ Wrangling toddlers while latching a newborn

This adaptation is impressive, but it can also reinforce muscle imbalances.

How to fix it:
✅ Be mindful of how often you use one side more than the other.
✅ Incorporate unilateral training (one side at a time) to restore balance.

8. Your Body Adapts—But That Doesn't Mean It's Balanced

Breastfeeding for months (or years) shapes your movement patterns. If left unchecked, this can lead to long-term posture, muscle strength, and mobility imbalances.

✔ Your dominant side gets stronger, while the non-dominant side stays weaker.
✔ Your core weakens if you're not engaging it properly during feeds.
✔ Your shoulders round forward, creating long-term tension.

How to fix it:
✅ Train unilaterally (one side at a time) to fix asymmetry.
✅ Balance posture and strength with the exercises below.

Breastfeeding Mom Circuit: Restore Balance & Strength

This 15-minute circuit will help restore posture, relieve tension, and build strength in the areas most affected by breastfeeding.

🏋️‍♀️ Do 3 rounds of 10 reps per exercise:

1️⃣ Diaphragmatic Breathing (Core & Pelvic Floor Rehab)
2️⃣ Single-Arm Rows (Fixes Rounded Shoulders)
3️⃣ Glute Bridge March (Balances Hips & Core)
4️⃣ Pec Stretch on Wall (Opens Tight Chest Muscles)
5️⃣ Wrist Mobility Circles (Prevents Mommy Wrist)

Breastfeeding is a full-body experience that changes how you move and function over time. But just because your body adapts doesn’t mean it’s balanced. Incorporating intentional movement, posture work, and strength training can prevent pain, fix imbalances, and make you feel stronger while nursing your baby.

Your body is resilient, and you deserve to feel strong while caring for your baby. My private and group coaching programs are designed to help you correct imbalances, prevent pain, and move with confidence. Let’s get started today—because feeding your baby shouldn’t leave you feeling broken—and pain shouldn’t be the reason you stop.