Breastfeeding can be a beautiful experience, but sometimes it’s challenging. Whether adjusting to life with a newborn or finding your rhythm as a first-time parent, how you hold your baby while feeding can make all the difference. Comfort matters — not just for your baby’s latch but also for your body and mental well-being.

Why Do Breastfeeding Positions Matter?

The act of breastfeeding supplies essential nutrients while nurturing an emotional and psychological connection between mother and baby. However, it can also put extra strain on your spine if your position isn’t supportive.

Back pain is one of the most frequent types of body pain, ranking as the third most frequent cause of doctor visits. Around 80% of adults suffer from back pain at some stage in their lives. Finding supportive breastfeeding positions prevents discomfort in the lower back and strain. It’s also important to ask for help. Supportive partners play a powerful role — adjusting pillows, bringing a glass of water, burping the baby or offering encouragement.

Your well-being is part of this equation. These six positions support better latching and protect your posture.

6 Breastfeeding Positions

1. Cradle Hold

This classic position involves cradling your baby’s head in the crook of your arm on the side you’re nursing from. Their body should turn toward you — tummy to tummy — with their nose aligned with your nipple.

This hold is simple and intuitive once your baby has established a strong latch. Resting your arm on the chair’s armrest and using a pillow on your lap can elevate the baby, allowing you to avoid leaning forward and strain your lower back or shoulder.

2. Cross-Cradle Hold

This position resembles the cradle hold but offers enhanced control over your baby’s head. You use the arm opposite the breast you are nursing from to support their body while your hand on the nursing side supports your breast.

This position is great for newborns or babies needing extra latching help. Use a nursing pillow to elevate your baby to breast level so you’re not leaning forward. Also, you can cradle your baby close to your breast.

3. Football or Clutch Hold

Tuck your baby under your arm — on the same side you’re nursing from — like you would a football, with their feet pointing toward your back. This hold is ideal for mothers who have had a C-section, for those nursing twins or if you have larger breasts.

Sit in a comfortable chair and place a pillow under your elbow to elevate your baby to a height that allows them to access your nipple, offering added comfort and support for you both. Also, use your opposite hand to support your breast.

4. Dancer Hand

This technique involves holding your breast in a “U” shape with your hand while supporting your baby’s chin with your fingers. It is especially helpful for babies with Down syndrome, low muscle tone or feeding challenges. If you need it, a partner can assist by guiding your baby into position while you focus on your hand placement.

5. Modified-Upright Football

This variation supports a more upright posture, which is great for babies with reflux or if you’re recovering from delivery.

This position helps reduce back strain while relieving babies who need to be more upright during feeds. Use a supportive chair and a pillow behind your lower back to maintain good posture. Avoid this position if you have large breasts, as their weight may press down on the baby’s chest.

6. Side-Lying

This position is perfect for nighttime feeds, as it lets you lie on your sides facing each other. It encourages relaxation and healing, particularly during the recovery process from an episiotomy, which is a surgical cut made to enlarge the vaginal opening during childbirth. To be more comfortable, use pillows under your head.

Feeding Well, Feeling Well

Your body is doing incredible work. From birth to breastfeeding, recovery takes time — and posture matters more than ever. Supporting yourself properly during feedings helps reduce long-term discomfort and encourages closeness and bonding with your baby.

ABOUT THE AUTHOR

Mia Barnes is the Editor-in-Chief at Body+Mind

Cover photo by MART PRODUCTION