Breastfeeding 

Breastfeeding means that a mother will produce breast milk for her baby and will either feed them at the breast or express breast milk into a bottle for another caregiver to feed with. 

There are also women who donate their breast milk to other families if a mother is struggling to produce enough milk. Usually, it is the mother who has given birth to their baby that will breastfeed their baby, however in same-sex couples, sometimes the other mum will induce lactation and feed their newborn too.  

Learn more: Bonny’s Journey: From Breastfeeding Challenges to a Milk Donation Champion 

Benefits of Breastfeeding 

For many years now, the benefits of breast milk for both a mother and her baby have been shared, encouraging more mothers to breastfeed. The benefits go beyond nutritional advantages, let’s explore these.  

The World Health Organisation (WHO) recommends babies to be breastfed up to two years of age as a minimum. Some parents choose to breastfeed for a year and gradually wean onto other types of milk alongside solids. Breast milk can give your baby the following benefits, especially within the first hour of being born, and further benefits the longer they are breastfed for.  

• Complexity of breast milk can adapt to your baby’s growth and development needs (this is why you might notice a difference in consistency or colour if you pump). 
• Improved immunity to illnesses and infections due to the antibodies that are transferred from mother to her baby to boost their immune system. It can also protect them from developing other medical conditions such as asthma, obesity, allergies and diabetes.  
• Breast milk has been proven to be easier for babies to digest than formula milk, resulting in less bouts of constipation or diarrhoea.  
• Skin-to-skin contact during feeds for both parents can strengthen the emotional bond between you and your baby, especially for mothers who exclusively breastfeed. 
• Breastfeeding reduces the risk of SIDS (Sudden Infant Death Syndrome) 
• Breastfeeding helps to shrink the uterus and burns calories, which can help feeding mums return to their pre-pregnancy shape quicker. It’s also been proven to reduce the risk of certain cancers in women as well as high blood pressure, diabetes and cardiovascular disease.  

Breastfeeding mothers also have the luxury of convenience as they have “milk on tap”! Wherever you are, if your baby needs feeding, you can without having the prep that formula feeding requires. And better yet, it’s free.  

One last thing to note, if your baby is breastfed you will need to give them a vitamin-D supplement as this is the only crucial vitamin that your baby won’t receive from your breast milk.  

Learn more: Breastfeeding: Best Tips and Advice for Nursing Your Baby

Challenges of Breastfeeding 

Along with the many benefits that breastfeeding brings for a mother and her baby, there are some differences that can make this feeding journey feel more difficult. In the early days of your baby being born, there is a big demand on your time and your body to produce and feed your baby, to support their growth and development. This eases over time and throughout your breastfeeding journey, you will become accustomed to hearing terminology such as “cluster feeding”, where your baby can and will feed frequently for longer periods of time, as they experience a growth spurt. 

A common reason why some mothers struggle to continue with breastfeeding is due to the pain and discomfort that you can experience through different stages. In the first week, when your milk comes in, your breasts will feel engorged and sore which can cause discomfort when your baby latches on to feed. This lasts for a short time (2-3 days), and as your body adjusts to the amount of milk it needs to produce, it will start to even out the supply. Other common breastfeeding pain can stem from: 

• Sore nipples – use a nipple cream to alleviate any tenderness and allow the skin to heal. This is safe to apply before and after your baby feeds. 

• Engorgement – express milk with a hand pump or single electric breast pump. Some older remedies (which do work!) say to lay cabbage leaves on your breasts, a cold compress will also help relieve any discomfort. 

• Mastitis – if a milk duct becomes blocked, milk sits and cannot be expressed leaving it to “go off” and therefore causing an infection. Mastitis can be relieved by massaging the breast, and using warm flannels or warm showers, to help express some of the milk and unblock the milk ducts. A doctor can also prescribe antibiotics.  

• Poor latch – some babies need a little help to learn how to latch onto the breast correctly so that it doesn’t cause you any pain when they feed. A midwife, lactation consultant or a breastfeeding friend can help you with this. If a baby is born with tongue tie, it can be harder for them to latch properly. Using nipple shields can help to prevent any discomfort at your end as they learn this skill.  

Throughout your breastfeeding journey, whichever stage you may be at, there can be changes to your current circumstances that can affect your milk supply. For example, when a mother returns to work or if you are expecting another baby. Speaking from experience, when I reached 5 months in my second pregnancy whilst still breastfeeding my 2-year-old, my supply dramatically dropped (this is quite common). Naturally, my daughter weaned herself off the breast at this time because she couldn’t drink the same amount of milk she wanted.  

As women return to work from maternity leave, their milk supply will lessen over time as they spend less time with their baby, unless you are pumping to compensate for the feeds you are not doing yourself to help maintain your supply. An electric breast pump is an efficient way to express breast milk at work discreetly and safely. Investing in the best wearable breast pump can make pumping at work more convenient and less intrusive. Your employer is legally responsible to provide suitable facilities and means for you to breastfeed or pump at work.

And lastly, for some mothers the decision not to breastfeed is sometimes made for them already. Either due to medical reasons, a mother’s health, or a milk supply has not been established. As mentioned earlier, there are other options to feed your baby with breast milk if a mother is unable to herself, and awareness of this is increasing to build on these provisions for parents that want their baby to benefit from breast milk.  

Learn more: Common Challenges with Breastfeeding – What to do? 

Formula Feeding 

Formula is a human-made breast milk substitute suitable for babies. It is sold in ready-made bottles, powdered or high concentrate which is made up with cooled boiled water. Parents may choose to use formula instead of breastmilk because there are other factors at play which prevent them from breastfeeding or it doesn’t suit the family’s lifestyle, e.g. extended periods spent away from their baby.  

Benefits of Formula Feeding 

If you go to a supermarket, you will see many different brands and types of formula milk available. Some types of formula milk are prescribed by doctors if your baby has an allergy or intolerance (another reason why parents may favour formula milk to breast milk, as the mother would need to follow a diet in line with their baby’s dietary needs).  

Unlike breastfeeding where you feed on demand, formula feeding requires parents to follow a feeding schedule and prepare accordingly. If your baby is under a year old, they require their feeds to be made with cooled boiled water so that the feed is sterile and safe to drink. The bottles and teats will also need to be sterilised following the brands guidelines. Parents often favour formula feeding for its ease in preparation and flexibility in feeding schedules to be shared between parents and carers. 

Some argue that formula feeding is better for the other parent or carers to participate in because it doesn’t just rely on the mother to exclusively breastfeed. As well as formula feeding, there are lots of ways that parents and carers can join in with feeding such as burping baby during a feed, having skin-to-skin time to build a bond, and helping their partner prep so feeds are ready to go whatever your plans.  

Formula feeds are measured in ounces and it is clear to see how much your baby is drinking and whether you need to adjust their feeds slightly. If you have any concerns over their weight for example, it would be easy to explain to a paediatrician how much milk they have in a day. Whereas with exclusively breastfed babies, it can be harder to put a number on this.  

Challenges of Formula Feeding 

One of the slight snag points for parents who choose to use formula milk is the cost. A tub of formula in the UK can start from £9 and be as much as £20 per tub. So, the cost of formula can quickly add up for a newborn, and even more if you have multiple mouths to feed! Ways that families can save money towards feeding supplies is approaching food banks or shopping around online and via social media marketplaces to buy second-hand or cheaper baby bottles. Consider the different ways you can sterilise the equipment, for example a cold-water steriliser could cost less in energy consumption compared to a kettle or microwave.  

Although formula milk contains vital vitamins and nutrition for babies, it can never match the complexity that breast milk has. Formula milk contains vitamin-D, unlike breast milk, however it doesn’t include antibodies that can improve a baby’s immune system against illnesses like breast milk does. You may also find that formula milk takes longer for your baby to digest and it can make them feel windy or constipated due to the different makeup of milk. 

Although formula feeding offers flexibility, you need to be on the ball with the preparation. The last thing you want is a hungry baby and no clean sterile bottles! Work out a system and prep bottles with water the night before. As you make up a feed, you’ll need to check that the temperature is safe before baby drinks. Baby prep machines have become increasingly more popular to make these steps easier if you are willing to invest and have countertop space for them. 

Combining breastfeeding and formula feeding

Mixed feeding, also known as combi-feeding, is when you mix expressed breast milk with formula milk and feed it to your baby in a baby bottle. It can also mean alternating breast milk to formula milk for each feed that is due. There are specific guidelines for how the feed needs to be prepared so that it is safe for your baby to drink, to not cause them any discomfort.  

Parents find that by combining the two, they are reaping the rewards of both methods. Some of the reasons for parents choosing to combi-feed are: 

• You are a parent of multiples, e.g. twins, triplets, babies very close in age, etc. 
• Mum is struggling to maintain a milk supply or has a low milk supply. 
• It offers parents respite from feeding to get sleep. 
• Mum is returning to work and feeding responsibilities need to be shared. 

Helping Mums Navigate Combination Feeding

Transitioning to combination feeding can come with its own set of challenges, but access to support, as well as the right tools, can make it a much smoother process. Whether you’re using breast milk, formula, alternating between the two, or mixing them in the same bottle, having systems in place to track milk safety and freshness is key to ensuring your baby stays healthy and comfortable—especially since expiration times differ for each infant milk.

An infant milk tracker, like Veba Baby, takes the guesswork out of feeding by monitoring milk expiration and offering peace of mind to busy parents. Designed for both breastfeeding and formula-feeding families, the Veba is a band that fits around any bottle, using CDC and WHO-backed data to track accurate expiration times. It sends an alert 30 minutes before milk expires, helping ensure your baby’s milk stays fresh, reducing risks like colic or fever, and keeping your little one comfortable. Whether you’re preparing bottles ahead of time or relying on caregivers, Veba Baby helps maintain milk freshness and lets parents track their baby’s intake via the in-app feeding log, making it a practical solution for navigating combination feeding.

Examples of implementing a mixed feeding schedule can look like: 

• Breastfeed your baby first thing in the morning and at bedtime, and a carer to give formula milk during the day whilst you are at work.  
• If your milk supply is lessening, you can pump breast milk whilst you are away from your baby to store safely and use to make up with a formula feed. Having a stash of frozen breast milk can be really useful to mix with formula milk to combat the cost of baby formula.  
• Feeding your twins with expressed breast milk and baby formula throughout the day, either as a mixed bottle or around your pumping schedule so they can benefit from breast milk as well as parents benefitting from a flexible feeding schedule. 
• A breastfeeding mum is unwell, or generally needs more rest, try introducing a formula feed during the night to give them respite from breastfeeding. 

Babies can go longer between formula feeds than if they are breastfed on demand. This is something to bear in mind when mapping out a feeding schedule for the day and preparing bottles ahead of time. It’s also important to note, that with every expressed feed or formula feed your baby drinks, you will need to pump to maintain your supply otherwise you may notice this lessen over time. Of course, this would be a good option if you were aiming to wean your baby off the breast.   

Feeding any baby doesn’t come without its challenges every now and then, but the decision on how you feed them will hugely depend on your family’s lifestyle, mother’s health, and the support network you have around you. If you have any concerns about your own health or your baby’s with regards to feeding, consult with a healthcare professional quickly to get the support you need. 

Learn more: How to Combine Breastfeeding and Pumping: A Comprehensive Guide

Making an Informed Decision 

When making a decision such as this, there can be other factors at play which ultimately make your mind up for you. If you have a choice with no limitations, then you will make the right decision for your family.  

Health considerations for the mother and baby must be considered before deciding on a feeding method. Mothers with chronic illnesses such as thyroid conditions, polycystic ovary syndrome, or gestational diabetes will find it more difficult to breastfeed. Whereas infections such as HIV can make breastfeeding risky for a mother and baby. Therefore, choosing to formula feed instead can be a better and safer option in these circumstances.  

In addition to health, breast surgery and specific medications such as chemotherapy, can make breastfeeding unsafe. If you are unsure whether you are able to breastfeed, consult with your doctor and/or a lactation consultant who can support you with this decision and the best way forward. 

Postpartum depression can affect 1 in 10 new mothers which is a staggering ratio when you consider how many babies are born each year. In recent years studies have shown that breastfeeding mothers are less likely to experience prolonged postpartum depression, due to the levels of oxytocin that are released whilst feeding which help to regulate feelings of stress. If you have suffered from depression or low mood pre-pregnancy, it may be worth a conversation with your doctor to decide on the best feeding method if you have any concerns. 

Learn more: Postpartum Anemia Explained: Symptoms, Recovery, and Treatment

Which Method is Right for Us? 

Knowing more about each feeding method and the benefits that come with them, I hope you are able to make an informed choice as to which feeding method will work best for you, your baby, and your family. If you have further questions about some of the topics raised here, head over to the Mamahood Manuals or ask our panel of maternal health experts. 

The idea of keeping fit during your pregnancy can sound exhausting right?

We get it. The sofa always looks inviting! But it’s been proven that light exercise can be a great remedy for aches and pains during your pregnancy.

It’s more important than ever to keep active and support your body throughout all the changes it’s going through. So there’s never been a better time to invest in a pregnancy belly support band for exercise.

And here’s why…

1. Pregnancy Support Belt Relieves Muscle and Joint Pain

I know, it’s music to our ears too!

The pregnancy exercise belt sits around your waist and fastens around your abdomen. It’s there to support your core muscles and reduce overall stress on the body. The stability given to your bump may also prevent pre-term contractions.

Women who have worn the Lola&Lykke Core Relief Pregnancy Support Belt have said it has helped them enormously to relieve pelvic girdle pain, lower back pain, and symphysis pubis dysfunction (SPD) pain and SI joint pain to name a few.

It also has a hot/cold gel pack which can be worn and inserted in the pocket across the lower back for added comfort. With over 80+ five-star reviews, you could go as far as to say it may be one of the best pregnancy belly bands for running and workouts.

Mairead says: “I’ve been wearing it religiously since 17 weeks when the delightful pelvic pain returned with a bang. I genuinely notice the difference in my movement the following day when I forget to wear it. It has kept me exploring with the boys and although I haven’t been climbing mountains it’s meant I can continue our normal day-to-day adventures. Coupled with regular physio it has been my saving grace.”

Lauren says: “I’ve been trying out my new LolaLykke bump support band on longer walks and it’s been a dream! It comes with a gel pack that can be frozen or heated to relieve back pain. Just another thing to add to the list of things I wish I’d discovered sooner in my 1st pregnancy!”. 

Learn more: Maternity Physio’s Top Tips to Stay Fit During Pregnancy

2. Pregnancy Belt Reduces Discomfort During Exercise

Especially as your belly begins to grow, the strain on your pelvis and lower back will increase. Running is a full-body workout and has a high impact on your body, even more so when you’re running on a harder surface (e.g., pavements).

For this reason, supporting your bump with a pregnancy exercise support belt will help you to work out because it’s supporting your uterus and will therefore relieve any discomfort you feel when you move around.

Learn more: Running Postpartum: 5 Things to Consider to Workout Safely

3. Pregnancy Support Band Encourages Correct Posture

It’s so easy to slump in a chair or hunch over when resting. It’s even easier, particularly when you’re new to exercise, to have the wrong form or posture when you’re working out.

When you wear a maternity support band for running or workouts, your body is receiving prompts to correct itself and regain proper posture. Maternity belly bands such as the Lola&Lykke Pregnancy Support Band have a double-layer design, unlike less complex belly bands, which are more effective in improving posture and easing pregnancy pains. You’ll thank yourself for this further into your pregnancy and postpartum as it will only make your recovery quicken.

Johanna says: “Physiotherapist approved! I started wearing this maternity belt in the beginning of my third trimester and I’m so glad I did. I’m on my feet pretty much my whole 8 hour work day and this belt has given me the support I’ve needed. I’m a physiotherapist and I would recommend this for other expecting moms.”

Due to the hormone “relaxin” your body produces during pregnancy, it can weaken your muscles and you are at higher risk of causing injury whilst exercising. Pregnant women tend to have that “leaning back” posture so they can balance the extra weight they’re carrying in front! By supporting your core muscles with a maternity workout belt, you’re giving yourself the best chance to continue exercising safely with less discomfort.

Learn more: Pregnancy and Postpartum Support Band FAQs

Conclusion 

There are several benefits to working out while pregnant and thanks to our expert design, pregnancy belly support bands have only made it easier!

With any new exercise, you must consult your physician or doctor before starting something new or wearing a maternity band for workouts just in case there are underlying health reasons which mean you shouldn’t.

If you’re keen to fully support your body during pregnancy and after birth, why not bundle up and save with our Mama Support 2-Pack Maternity Bands.

Diastasis Recti After Birth 

The symptoms that stem from having Diastasis Recti are often similar to other postpartum conditions such as, incontinence, lower back pain, or a protruding tummy (“mum tum”). However, there is a simple way that you can check to see if you have Diastasis Recti and your healthcare professional can help you confirm this in a postpartum follow up appointment. Before starting any exercise, your doctor or midwife will need to deem you fit enough to do so following labour. One of the checks they will perform is to feel your abdomen to see if you have any gaps, a sign of Diastasis Recti.  

If your tummy muscles do not come back together, this leaves your core feeling weakened and so you might notice that actually the back/pelvic pain you’re experiencing could be linked to Diastasis Recti. Other factors that can influence the severity of Diastasis Recti before and after birth can be: 

• If you are carrying multiples 
• If you are carrying a large baby 
• If you already had a weakened core before pregnancy 
• If you are pregnant beyond your late thirties 
• If you have previously had a c-section or other abdominal surgery 
• If you are overweight 
• If you are lifting things that are too heavy for you 

If Diastasis Recti is left untreated, it can also lead to further complications such as pelvic floor dysfunction, pelvic organ prolapse, and incontinence.  

If you plan to breastfeed your baby, there are certain feeding positions that can ensure you are sitting comfortably and your alignment is correct. There are lots of feeding positions to use, however if you’re recovering from labour with Diastasis Recti you’ll need to ensure your posture is correct so you’re not overstretching your core and your baby can latch on properly. Emily, a birth and postpartum doula, recommends that you sit at a 45 degree angle and allow your baby to lay on your front and “bob around” to find the breast and latch on. Not only is this more comfortable for your core but you’re allowing yourself to sit in a way that is healing instead of crunching your tummy.  

Learn more: My baby is a toddler now, why do I still look pregnant? 

Postpartum Recovery Process 

Following the birth of your baby, your Diastasis will start to come back together and within 3-6 months it can shrink back to how it was pre-pregnancy. If you think you might have Diastasis Recti, early intervention can be a huge advantage to recovering from it sooner.  

Although, some women manage their Diastasis Recti after birth for years until consulting a healthcare professional to recover from this through physiotherapy. Consulting a specialist to advise you on gentle, yet effective, exercises you can do each day will help your Diastasis recover from childbirth and pregnancy. In some cases where physiotherapy hasn’t been effective and your muscles are not functioning correctly, your healthcare professional may suggest surgical interventions to correct the Diastasis Recti.  

Diastasis Recti Repair 

In most cases, Diastasis Recti can be improved or resolved through Diastasis Recti therapy and exercises. Once you have been signed off by your doctor to resume gentle exercises, follow a tailored exercise plan to start building strength back into your core. Even if you plan on having more children, strengthening your core muscles in between pregnancies will help to reduce your chances of Diastasis Recti in the future.  

Wearing a pregnancy support band for exercise will keep your bump and core supported as you move so you have peace of mind as you stay active. After birth, wearing a postpartum support band can be really effective in your recovery as it stabilizes your core and allows you to move freely. They are also suitable to wear if you have had a back pain post c section.  

Learn more: What postpartum belly binding can do for your post-baby body 

 

Where non-surgical options have been implemented with little or no improvement, there are surgical procedures you can have done to correct your Diastasis. Your doctor will only suggest this if you are not planning on having more children as your muscles will separate again in future pregnancies. Some surgeries for Diastasis Recti can be carried out with small incisions as they stitch the abdominal wall back together. For severe Diastasis Recti that is causing discomfort and not functioning how it should, open abdominal surgery with a larger incision is required. 

Lifestyle Adjustments 

As tempting as it is to throw yourself into a new exercise regime to “fix” your muscle separation, a more subtle approach will be more beneficial to you in the long run. There are types of core muscle exercises that you should avoid doing when managing Diastasis Recti, such as crunches for example. A physiotherapist or personal trainer who is qualified in maternal recovery will be able to advise you on a safe fitness routine you can implement to regain strength in your core without incurring an injury.  

Making some minor lifestyle adjustments to help you manage your symptoms will give your body a better chance at healing and recovering from Diastasis Recti before and after birth. For example, continue to log roll as you get up or prop cushions behind you when you’re sitting on the sofa, so you’re not hauling yourself up and crunching your stomach quickly. Wearing a postpartum belly band is a great way to keep your core muscles aligned so you can continue to go about your day comfortably, knowing your core is supported.  

As your body will be in recovery for a while following the birth of your baby, it’s essential that you’re eating the right foods that can aid the healing process and give you the energy you need throughout the day. Our “Eating Well for Motherhood” guide is a great tool if you need some inspiration or knowing where to start to help you recover through nutrition. 

Support and Resources for Recovery 

Always seek advice from a medical professional before treating a self-diagnosis. You will want to ensure that the strategies you put in place are a help to your recovery rather than a hindrance. There are members on the Lola&Lykke Health Experts panel who specialise in postpartum recovery, physiotherapy, and conditions such as treating Diastasis Recti. You can ask your questions here and receive a response straight to your email. 

For further resources and advice from other communities, you can search for support groups on social media platforms, influencers who are on a similar journey to you that can recommend products to help your recovery, or read up on the Motherhood Manual guides for more advice as you navigate through the end of your pregnancy and begin your postpartum recovery.  

Conclusion 

With any maternity condition, the more you know and the sooner you apply the interventions, the sooner you will recover and restore your body’s strength and stability. Pregnancy and childbirth can change a lot about our bodies, and the changes aren’t always that obvious! With professional advice and support from maternal experts, you will be well equipped to begin your postpartum recovery.  

According to statistics, up to 70% of pregnant women suffer from back pain, from mild pain to severe pain. There are many reasons why pregnant women have back pain, such as weight gain, changing posture to serve labor, or hormonal changes that strain the back muscles.

A feeling of heaviness in the lumbar region and dull pain can make pregnant women tired, have difficulty concentrating, or lose sleep. These pains also affect their mental health. So, how can back pain be relieved during pregnancy and ensure the health of the mother and baby? This article will introduce safe and simple back and hip pain relief methods, helping pregnant women fully enjoy their pregnancy.

What Causes Back Pain During Pregnancy?

You’ve heard it before, and we’ll say it again: no two pregnancies are alike, but there are common reasons for back pain during pregnancy.

First, when you’re pregnant, your body produces relaxin, a hormone that loosens ligaments and joints in preparation for birth. The same hormone can impact the ligaments that support your spine, causing instability and discomfort. As you know, there is a weight gain of 25 to 35 pounds during a healthy pregnancy. Since the spine has to support that weight, it can cause pelvic pain. The baby’s weight can also put pressure on the pelvis and back. 

Learn more: What happens to your core during pregnancy?

Since pregnancy shifts your center of gravity, it’s natural to try to compensate by leaning backward. Without even knowing it, you likely are making changes to your posture and movement. These changes are often the culprits that cause back pain. If the parallel sheets of muscles that run from the rib cage to the pubic bone are separating due to your pregnancy, a condition called diastasis recti it can exacerbate back pain as well.

When you experience emotional stress, it can create muscle tension in the back, leading to back pain or spasms. If you’re in the midst of a stressful period of your pregnancy, your back pain may worsen.

Lower back pain is a very common and uncomfortable symptom during pregnancy. Therefore, searches for lower back pain pregnancy relief are among the top searches among moms. However, back pain can seriously affect the daily activities and mental health of pregnant mothers.

You will experience various degrees of back pain as your pregnancy progresses from the first to the last trimester. Our guide will provide practical tips for back pain relief in every pregnancy stage.

First Trimester Pregnancy: Back Pain & Relief Tips

The first trimester is the most important stage of pregnancy and is also the stage when pregnant women start experiencing back pain. The main cause of back pain in the first trimester is the release of the hormone relaxin.

In the first trimester, the pregnant woman’s body begins to produce a large amount of the hormone relaxin. This hormone softens the cartilage in the pelvic area, loosening the ligaments and joints to prepare for labor.

However, the hormone relaxin loosens the pelvis, causing the spine to become unbalanced. Due to this hormonal change, the back loses support from the cartilage and joints, making it susceptible to stress and pain.

In addition, stress is also a cause of back pain in pregnant women in the first trimester. Pregnancy brings many significant changes in life, both physically and mentally. Anxiety about motherhood, body changes, or other life pressures can all cause stress for pregnant women. Psychological stress will lead to muscle tension symptoms, making the back more painful.

To reduce back pain symptoms in the first trimester, you can try some of the following tips:

Gentle Stretching Exercise

You can practice gentle movements to stretch the back muscles, reduce stiffness, and support the bum and lower back. You can also refer to gentle exercises for pregnancy back pain relief, which can be found on many sites and on YouTube, to reduce stress and improve back pain symptoms.

Learn more: Exercises and Massages for Pelvic Floor

Short Walks

Short walks are also an effective way to relieve back pain during the first trimester of pregnancy. Walking helps the muscles, such as the leg and back muscles, become firmer, providing support for the spine and reducing back pain. Walking regularly helps pregnant women maintain a straight posture, balance body weight, and reduce stress on the spine. You can practice a short daily walk to improve your pregnancy back pain and overall health.

Avoid Heavy Lifting

Lifting heavy objects, especially with the wrong posture, will put pressure on the spine and aggravate back pain symptoms. Lifting heavy objects suddenly or with the wrong posture can also damage the discs, causing acute back pain. Therefore, in the first trimester, you should limit heavy lifting, not bend at the waist, and do not lift with your back. When lifting small objects, squat down and lift with your legs.

Maintain Good Posture

To help alleviate back pain during pregnancy, you must maintain good posture, such as keeping your back straight, your chest up, your shoulders back, and not locking your knees. Good posture will help evenly distribute your body weight, reduce pressure on your back and joints, and improve back pain. You should stand up straight with your legs spread apart to provide the best support. In addition, you also need to sit correctly. You can use a small pillow to cushion your back.

In addition to the above tips, choosing the right maternity clothes also plays an essential role in reducing back pain in the first trimester. Maternity clothes are specially designed with supportive seams, helping to distribute body weight evenly and reducing pressure on the back and abdomen. You can learn more about maternity clothes from Lola&Lykke, one of the prestigious maternity brands.

Second Trimester Pregnancy: What You Need to Know About 

Pains in This Stage

During the second trimester, pregnant women gradually feel more comfortable and active. However, back pain can also appear more frequently. The main reason for back pain in the second trimester is the increased weight of the baby.

As the baby grows, the mother’s body weight will also increase. As the mother’s body weight increases, the spine will have to bear more pressure. As the baby’s weight increases, the mother’s center of gravity will also shift forward. This causes greater pressure on the lower back, making the mother feel tired and have back pain more often. For some women, they start to experience much greater back pain in the second trimester.

For back pain relief during pregnancy in the second trimester, you can try some of the following safe methods.

Using a Maternity Belt

A maternity support belt redistributes body weight, reducing lower back and spine pressure. In simpler terms, it is like an arm that gently “supports” the baby’s weight, providing support for the back and spine. A maternity belt will help pregnant mothers move more comfortably.

One of the maternity belts that many medical professionals and pregnant mothers trust is the Lola&Lykke support belt. The support belt is designed by Finnish physiotherapists with super soft bamboo viscose fabric to support the pregnant belly effectively.

Practice Yoga or Swim

The second trimester is when the fetus has gradually stabilized, so pregnant mothers can participate in more physical activities. You can practice some prenatal yoga or light swimming to reduce back pain. Gentle exercise will help relax muscles, reduce stress, and improve back pain symptoms.

Third Trimester in Pregnancy: What to Expect and Practical Relief Tips

Many moms deal with the most uncomfortable back pain during the last trimester. The main cause is the increased weight of the baby (fetuses grow much faster every week during the third trimester), putting more pressure on the lower back and spine as the pregnancy progresses. At this stage, your belly will grow very tight and heavy (like a watermelon, as many moms put it), and the more your center of gravity will lean forward. Therefore, the lower back and spine must bear more pressure to balance the body, causing stress and pain.

Another cause of back pain in pregnant women in the third trimester is separation of the rectus abdominis muscle, also known as diastasis recti. Diastasis recti is a condition in which the position of the fetus affects the parallel muscles in the abdomen, causing them to separate. Diastasis recti can also increase the risk of lower back pain.

You can try some simple ways to relieve lower back pain in pregnancy third trimester.

Pelvic Tilts

You can do pelvic tilt exercises to strengthen your lower abdominal and lower back muscles, supporting your spine. Lie on your back with your knees bent and your feet flat on the floor. Then inhale, tighten your abdomen, and tilt your pelvis forward. Hold for a few seconds, release, and repeat a few more times. Pelvic tilts can relieve some sorts of upper back pain during pregnancy. 

Sleep on Your Side

In your third trimester, sleep on your side instead of your back. Lie on your left side, with a pillow between your legs and under your belly to support your spine. You can sleep with one or both knees bent. We recommend using a unique pregnancy pillow to provide extra support between your bent knees, under your belly, and behind your back. 

Sleeping pregnancy back pain relief can be enhanced by choosing a medium-firm mattress to help support your body better and reduce upper back pain during pregnancy’s third trimester.

Some moms swear by using pregnancy pillows to support their spine and improve sleep quality. These specially designed pillows can contour your body, easing pressure on your hips and lower back, often carrying extra strain during late pregnancy. Experiment with different pillow shapes and placements to find the most comfortable setup. Remember, finding the proper support can make a huge difference in getting the rest you need during this final stretch before the baby arrives.

Medical and Therapeutic Approaches

In addition to the above back pain pregnancy relief methods, you can also try some of the following ways to reduce back pain during pregnancy:

Prenatal Massage

Gentle back massage can help relieve muscle tension and improve back pain. You should look for specialized massage services for pregnant women to ensure expertise and safety. At home, you can use a foam roller to roll out your calves, hamstrings, and glutes.

Chiropractic Care

You can also seek the help of chiropractic care experts. Adjustments while you’re pregnant can also prevent sciatica, the inflammation of the sciatic nerve. However, you need to choose people who have experience working with pregnant women.

Over-the-Counter Pain Relievers

You can also use over-the-counter (OTC) pain relievers to reduce uncomfortable symptoms. However, you should consult your doctor carefully to limit risks and ensure the health of the mother and baby.

These safe and effective methods will help reduce and improve your pregnancy back pain. However, if you experience some of the following severe back pain pregnancy symptoms, you need to seek medical advice:

• Back pain becomes severe and persistent
• Pain radiates down the leg
• Pain is accompanied by fever, chills
• Pain affects your ability to perform daily activities
• The pain appears suddenly and is severe

Seek professional medical attention if the pain is severe, persistent, or accompanied by other worrying symptoms. It is important to consult your doctor before using any medication.

Final Thought 

Back pain during pregnancy is a common symptom that many pregnant women experience. You experience prolonged back pain for many reasons, such as changes in the hormone relaxin that loosens the ligaments, stress, or increased body weight that puts pressure on the spine. It’s also worth noting that some women may experience back pain after a C-section, which can be managed with proper care and attention. Although back pain is a common symptom, you need to intervene early to limit the negative effects and ensure a healthy pregnancy.

Hopefully, the safe methods we suggest above will help you relieve back pain during pregnancy and have a healthy pregnancy. Each technique is flawed for everyone, so try different approaches to find the one that best suits your individual needs. I wish you a healthy and easy pregnancy.

Need more guidance?

If you’re looking for additional support with back pain relief or have any other pregnancy health-related questions, our free Maternal Advisory Service is here to help and you can ask our expert. This online platform connects you with experts in maternal care, including healthcare professionals, dietitians, and physiotherapists, who are available to provide personalized advice and answer all your questions. It’s a valuable resource to help you find the best treatment options tailored to your individual needs.

Learn more: Tips to Relieve Back Pain While Breastfeeding

Of the many things that make being a new mother challenging, one is certainly the issue of breastfeeding. On the one hand, it’s presumably a completely natural and intuitive process that mothers both human and animal have been engaging in for, well, ever. But on the other hand, it can be fairly complicated, especially when you’re new to it.

So many questions and potential issues arise including getting your baby to latch, nipple pain, breastfeeding logistics and timing, as well as whether or not you should even be breastfeeding in the first place. And sometimes it can be hard to find truly useful concrete factual information amongst all of the contrasting, passionate opinions people tend to have about this topic.

So this article is for any expecting and new mothers who want to understand the topic of breastfeeding inside and out in a straightforward manner: a guide to everything you need to know about breastfeeding.

Benefits of Breastfeeding

Though the choice of whether to use formula or breastfeed is completely individual and it is perfectly okay to choose either, it is true that there are many benefits to breastfeeding worth learning about. These include: 

Ideal nutrition for your baby

Because it is specifically designed to meet a newborn’s nutritional needs, breastmilk has all of the nutrients a baby needs to thrive in exactly the right proportion and with the right timing. Colostrum, which is the thick yellowish fluid you’ll produce right after delivering your baby, helps kick things off by helping the newborn’s digestive tract develop. From there, your regular breast milk will come in, packed with all of the fat and nutrients your baby needs. This includes important antibodies, like immunoglobin A, that help babies fight off illnesses.

Learn more: 5 Amazing Ways Breast Milk Changes to Adapt Your Baby’s Needs

Reduced risk of diseases for baby

Studies show that exclusively breastfeeding your baby for its first six months of life can reduce the risk of a long list of diseases including SIDS, celiac disease, infections, diabetes, IBS, childhood obesity, and childhood leukaemia. Some studies have also suggested that breastfeeding can lead to higher intelligence and fewer behavioural problems.

Lowers your risk of diseases

New mothers who breastfeed have a lower risk of developing conditions like postpartum depression because of the increased oxytocin in their system. Oxytocin also helps encourage bonding, caregiving, and relaxation. Additionally, breastfeeding has been shown to decrease mothers’ risk of various diseases including breast cancer, ovarian cancer, high blood pressure, arthritis, heart disease, and type 2 diabetes.

Improved bonding

That increased oxytocin isn’t the only thing helping you bond with your newborn baby when breastfeeding. All of that skin-to-skin contact, eye contact, and physical touch and closeness will do wonders for both your baby’s development and your ability to develop a close relationship.

Learn more: Baby Bonding: Benefits of Skin-to-Skin Contact

Helping you lose weight

Though getting back your “pre-baby body” can be your last concern when taking care of a newborn, breastfeeding has been known to help new mothers lose their baby weight around three months after delivering. It also helps your uterus return to its previous size.

Save time and money

Unlike formula, breastmilk is free. It can also save you time on worries like mixing formula, warming bottles, and calculating how much to feed your baby.

Basics of Breastfeeding: How to Get a Good Latch

Breastfeeding starts with the latch, which can be a little tricky to get right. Debunking myths about breastfeeding can help ease your concerns and guide you toward better techniques. But getting your baby in the proper position will make the whole thing much more comfortable for you, so it’s important to get right. Ideally, your baby’s mouth will cover your entire nipple and areola so that he or she can use their tongue, mouth, and lips to massage milk from your milk glands.

Here are the steps you should take to get a good latch.

• Hold your baby in front of your breasts, tummy to tummy with you, with their head straight-on, aligned with the rest of their body.
• Encourage your baby to open their mouth wide by tickling their lips with your nipple. If they’re not responding, you can squeeze a bit of your breast milk onto their lips.
• If your baby turns away from your breast, you can stroke the cheek on the side of theirs that is closest to you to get them to reflexively turn back toward you.
• Once your baby’s mouth is wide open, bring them to your breast, allowing them to take the lead in grasping onto you.
• At this point, you’ll be able to tell if you have a proper latch when your baby’s lips are flared out and chin and nose are touching your breast. You may have to pull down their lower lip to prevent your baby from sucking on its own mouth.
• Make sure your baby is suckling by looking for a strong rhythmic steady pattern of sucking, swallowing, and breathing, with motion visible in the baby’s cheek, jaw, and ear. A proper suckle sounds like swallowing and gulping, and clicking noises can indicate that the latch isn’t correct.
• If the latch is off, you can break the suction and starting the process again. As mentioned above, it can take a few tries to get this right, which is perfectly normal. Just be patient and try again.

Breastfeeding Timing and Frequency

When you’re new to breastfeeding, the sessions might feel quite long, but it’s important that your baby can take their time. Most sessions will last between 20 to 30 minutes on average. You should keep your baby on one breast until it drains fully, as your hindmilk is rich in fat and calories. Only after one breast is drained should you offer the second. You can follow your baby’s lead in being able to tell when to finish up, either as they let go completely or slow down the suck-swallow rhythm. A lot of the time, your baby will fall asleep after feeding.

Generally speaking, a newborn should feed eight to twelve times per 24 hour day, which breaks down to you nursing about every three to four hours including the night. At the very beginning, your baby may not have their appetite yet, so you might have to initiate feedings for the first few days. After that, you can follow your baby’s lead, feeding them when they show signs of being hungry, such as:

• Nuzzling your breasts
• Sucking on their hands, lips, or tongue
• Opening their mouth
• Making lip-smacking sounds
• Crying in a low-pitched wail

Don’t forget that every baby is individual and all of these are just general guidelines. You’ll get to know your own baby over time, learning his or her unique needs and patterns.

You can tell your baby is getting enough milk when they seem happy and content after feedings instead of crying or fussing, have enough bowel movements (three or four a day), and steadily gain weight, which your paediatrician will track.

Common Breastfeeding Positions

There are a few different ways you can hold your baby while breastfeeding. You can try out each one until you find the one that you and your newborn prefer.

Cradle hold

Your baby’s head rests in the bend of your elbow on the side you’re breastfeeding on, with that same side’s hand supporting the baby’s body. Use your opposite hand to hold your breast and point your nipple toward your baby.

Crossover hold

Like the cradle hold, but you hold your baby’s head with the hand opposite to the breast you’re nursing from.

Football hold

On the side you’re nursing from, tuck your baby’s legs under your arm. Use your other hand to cup your breast.

Side-lying position

Lie on your side with a pillow under your head. Place your baby facing you, with their head in line with your nipple.

Laid-back position

Lean back on a couch or bed with pillows supporting you. Place your baby lying on your chest, belly to belly, with their cheek on your breast.

Breastfeeding Tips

While the above are all breastfeeding basics, there are also a lot of little tips and tricks that you pick up on with experience. Here are a few that mothers have learned and shared.

• Fenugreek, fennel, and anise are natural galactagogues that can help increase your breastmilk supply
• Creating a nursing area in your home can help you feel comfortable and prepared for all of your breastfeeding sessions. Stock up on comfy seating, pillows, water, cloths, and maybe a book for entertainment.
• Going to a lactation group can help you connect with other mothers and learn a wealth of information you wouldn’t have otherwise.
• Olive oil and coconut oil can be great for hydrating your nipples
• Trust your instincts. Even a brand-new mother has intuition about what is right.

Common Breastfeeding Problems

Like so many other realms of motherhood, breastfeeding is liable to lead to all sorts of different types of problems, which are mostly rather easy to troubleshoot. Here are a few issues you may come across. 

Mastitis

Mastitis is an infection that involves inflammation of the breast tissue, which can happen when the breast doesn’t drain sufficiently. Bacteria from your skin or baby’s mouth can get in through your nipple or milk duct, leaving you with a sore breast and flu-like symptoms such as fever and fatigue. If you have these symptoms, you’ll want to immediately call your healthcare provider, who will diagnose you and probably prescribe oral antibiotics. While there’s not too much you can do to prevent this, taking care of your immune system by getting enough sleep and eating a healthy diet can help protect you from infection in general.

Cracked nipples

Unfortunately, nipple pain from sore and cracked nipples is a pretty common part of breastfeeding. However, it can be made worse by improper latching or positioning, so double-check that your baby is latching onto both your nipple and areola. To ease nipple pain, you can use a variety of products like lanolin oil, cool nipple pads, and various creams.

Learn more: Down With Chafing: Nipple Care While Breastfeeding and Exercise

Thrush

Thrush, also called candida or a yeast infection, can occur in your baby’s mouth or in your breasts. Symptoms include pink, burning, and crusty nipples as well as sharp, shooting pain in the breast upon latching. Treatment is fairly straightforward, involving antifungal medication creams. Though this is also sometimes unavoidable, washing your hands and consuming probiotics can help.

Clogged ducts

When milk gets obstructed in a milk duct, you can get a painful red lump on your nipple. Massages, warm showers, and warm compresses can relieve pain, but the only solution to make it go away is to keep breastfeeding. The milk flow will eventually unclog the duct.

 Learn more: Common Challenges with Breastfeeding – What to do?

What to Eat When Breastfeeding

Unfortunately, watching what you eat and drink for the sake of your baby doesn’t end after 40 weeks of pregnancy. If you breastfeed, your diet will continue to directly impact your baby, so there are a few dietary recommendations you should follow for optimal health.

You’ll need to consume about 500 additional calories a day – but that’s not an excuse to load up on junk food. As you can probably guess, a varied diet of nutritious foods including a proper proportion of carbohydrates, fats, and proteins is important to meet all of you and your baby’s needs. You’ll also want to stay hydrated with at least 3.5 liters of fluid a day.

It’s best to avoid excessive caffeine, high-mercury fish, high-fat dairy and meat, and too many processed foods. However, you can finally indulge in raw fish, unpasteurized soft cheeses, cold cuts, and pink meat again after abstaining throughout your pregnancy. You can even have alcohol every so often, though moderation is key. Limit yourself to a few drinks a week and try to drink right after nursing, giving your body four hours to metabolize the alcohol so it doesn’t make its way into your breastmilk.

You’ll also need to be extra careful about getting enough calcium, vitamin D, iron, and folic acid into your diet, which are nutrients that your baby particularly needs.

Learn more: Breastfeeding Diet: What to Eat While Breastfeeding

Pumping Breast Milk: Benefits and Tips

One important part of breastfeeding that many people forget to prepare for is pumping, which has many benefits including giving you a break from breastfeeding, maintaining your milk supply, relieving breast engorgement, and allowing you to create a back-up stash of breastmilk for when you might need it. Check out the Lola&Lykke Electric Breast Pump, a modern smart pump that allows you to pump on your own terms.

When to pump

While some babies go back and forth from breastfeeding to bottle feeding from the very beginning, many mothers prefer to establish a breastfeeding routine before starting to use the bottle.

You’ll usually find that by six weeks in, your routine will be well-established and you’ll have enough time between feedings to use electric breast pumps. If you’re on maternity leave and going back to work, it’s a good idea to create a stash of breast milk storage by starting to pump a few weeks ahead of time.

How to Pump

You can pump whenever it’s convenient for you, though morning is a great time as that is when your breasts are at their fullest. If you use a single electric breast pump, you can even pump once breast while your baby nurses on the other. And a portable electric breast pump will allow you to pump whenever you’d like. Many mothers bring these to work with them so they can pump throughout the day.

When you pump, try to relax and get comfortable. Encourage letdown by massaging, leaning over, or using a warm compress. Like with your baby, focus on getting a good seal on your nipple and areola with the pump flange. 20 to 30 minutes on the pump is usually enough time to feel well-drained.

Storing Breast Milk

Once you pump, you’ll have to find a place to store your milk. You can use plastic bags and bottles, though it may be more convenient to choose an electric pump that allows you to pump directly into a milk bag. You’ll want to freeze your milk in batches of up to 150ml for easy thawing. Label each bag with the date so you don’t keep it for more than six months.

Learn more: How to Combine Breastfeeding and Pumping: A Comprehensive Guide

Common Pumping Problems

Like with breastfeeding, pumping milk has its own common problems that you may encounter. Some of these include: 

Not getting enough breastmilk

If a pumping session is yielding less breastmilk than you expected, possible causes include pumping too infrequently or too soon after a previous session, pumping for too short of time, being insufficiently hydrated, and using the wrong pump. These can be addressed by drinking more water and playing around with how often you’re pumping, when, and with what.

Having trouble with letdown

Babies are great at getting milk out of breasts, but pumps don’t necessarily have that charming baby quality that triggers your oxytocin and causes letdown. As a result, sometimes it can be tricky to get your breastmilk to flow when you want to pump. As a solution, try to relax, get comfortable, and feel close to your baby, whether that involves smelling a piece of your baby’s clothing, imagining your baby with you, or listening to a recording of your baby.

Pain from pumping

Breastfeeding can be painful and so can pumping. If your pumping sessions are leading to soreness, make sure you’re using the correct flange size, check that the suction setting isn’t on too high, and use the same nipple creams and care products that you do to deal with cracked nipples from breastfeeding.

As with all things related to motherhood, breastfeeding and pumping have a learning curve. It may seem intimidating at first, but don’t let it daunt you. Take your time, trust your intuition and – of course – ask for help if you need it. You’ll figure it out – we’re sure of it.

*Written by Maternity Physiotherapist Sabrina Nieland

Pelvic floor plays a significant role in your daily life, from your route to the bathroom to your sex life. Despite having given birth, many new mums are not fully aware of the importance of the pelvic floor nor know how to engage this muscle. That’s why they may feel confused in postpartum classes when doing pelvic floor exercises.

In this article, Maternity Physiotherapist Sabrina Nieland explains how a pelvic floor check-up can benefit first-time mums and how to determine whether you need one.

Does this situation sound familiar?

When you take postpartum classes, pelvic floor exercise is one of the highlights that everyone talks about. There are a lot of different illustrations and instructions to help you practice activating that part of your body, but you’re still not sure where to find yours. Perhaps you can feel something down there and still wonder whether you are using the right muscles. During this journey, many women also discover the importance of leak-proof underwear for extra confidence, especially in those moments when control over these muscles isn’t quite there yet.

If this sounds similar to you, you’re like most women in these classes.

It’s normal if you’re confused

Before pregnancy, most of us rarely tried doing exercises with our pelvic floor. Therefore, we usually lack a feeling for this crucial area of the body. This fact explains why we can hardly judge whether we are doing the activation correctly or not despite having gone through the labour. In addition, the teachers in postpartum classes can’t help us because it is difficult to see and feel the movement from the outside.

The fact is that about 1/3 of all participants in the classes have difficulties controlling their pelvic floor. A weak pelvic floor after pregnancy and birth without proper exercise can lead to long-term complications.

Therefore, the pelvic floor check-up was developed to tackle the issues women experience. A specialised pelvic floor physiotherapist will perform a functional assessment of your pelvic floor during the check-up. This session includes checking whether you are using this part correctly and testing various qualities such as strength and speed.

Having your pelvic floor examined lets you know whether you are engaging the right muscles. In case you find it challenging to locate your pelvic floor, the physiotherapist will help you by using an ultrasound device as biofeedback so that you can feel and see what is happening inside you.

Learn more: Pelvic Floor Massage: A Comprehensive Guide to Improve Pelvic

How to know if you need a pelvic floor check-up

The pelvic floor check-up is just right for you if…

•  You are unsure whether you are tensing correctly.
•  You know from your gynaecologist that you need to do pelvic floor training – but you are unsure exactly how and what exercises you should practice.
• You want to return to your sport activities after pregnancy, and you want to know whether your pelvic floor is ready for it.
• You experience discomfort during certain everyday activities, such as urine leakage or a feeling of heaviness, and would like to know why.
• You already have a diagnosis such as incontinence or organ prolapse and would like to know how you can best work your pelvic floor to improve the situation.
• You still have problems with your abdomen or a rectus diastasis after pregnancy. A trained therapist can also look at the function of the abdominal muscles.

Introducing Lola&Lykke Core Restore Postpartum belly band

 

Our postpartum belly band has won a Bronze award in the MadeForMums Awards 2023. The band provides the needed support for weakened, unstable core muscles after childbirth, promotes healing, and accelerates recovery. Developed in collaboration with Finnish physiotherapists, the band offers comfortable dual-layer support for your core, hips, and back post-pregnancy, alleviating back pains, pelvic pain and improve posture. Regularly wearing our postpartum support band can help gently realign your abdominal muscles and reduce the appearance of a ‘mummy tummy.’

• Latex-free, breathable, hypoallergenic
• Medical Grade Quality
• Suitable for both vaginal and c-section recovery
• Adjustable dual compression system for optimum comfort

Check out: Lola&Lykke Core Restore Postpartum Support Band

If you have questions about the pelvic floor, postpartum period, or any concerns about motherhood, talk to Lola&Lykke’s experts! Our expert panel is private, free of charge, and backed by science.

Now that you’ve got the hang of this breastfeeding thing, there may be reasons why you’re considering stopping breastfeeding. It’s important to separate myths about breastfeeding from reality to make a decision that works best for you and your baby. There are lots of reasons why a mother and family will choose to wean their baby from breastfeeding – and the decision is only yours to make. Whether it’s a change in family lifestyle or your child is getting older, this is a practical guide that you can apply to make the transition a smooth one. Promise, it’s not always as difficult as it may seem!

How to Start Weaning: Understanding the Weaning Process

The term “weaning” means to transition your baby from drinking breastmilk to other alternatives. It can also mean transitioning them from breastfeeding exclusively to drinking cow’s milk from a sippy cup, for example. This term is also used when moving your baby onto eating solid foods as well as milk.

There comes a time in every breastfeeding journey where it eventually ends, whether that’s 6 months or 2 years down the line! Every mother will have her own reasons for wanting to wean her baby at the age they are at, and sometimes age has nothing to do with it at all.

The choice to stop breastfeeding can stem from a return to work, dwindling milk supply, family planning, managing medications, or for dietary reasons – and the list can be longer than this. It’s a decision that’s unique in every circumstance and as a parent, you want the transition to be as seamless as it can be.

With change can sometimes come obstacles and learning curves, but with practical and real-life advice from our maternal health experts and team of mums who have been there, done it, and got the milky t-shirt – we can help you to overcome these!

During this transition, you’ll need to exercise patience and sensitivity with your little one. Remember, this is all they have known since they were born and it’s a big change to their little world. That being said, there are lots of ways we can make this easier for them and us to gently wean them from breastfeeding.

Signs that Your Baby is Ready to Stop Breastfeeding

Within your baby’s first year, there are times when we’ve experienced our baby trying to refuse milk and/or the breast as they go through their developmental milestones. Although we learn to recognise these signs after some practice, there are behavioural and developmental cues which indicate when your baby might be ready to wean. The signs can be (but are not limited to):

• Your baby is no longer interested in breastfeeding, their attention is elsewhere and they choose other activities over breastfeeding.
• Increased independence can result in babies not wanting to breastfeed. For example learning to drink out of a cup may appeal more than drinking milk at the breast.
• Your baby has dropped some or all of their day time naps and can sleep through the night (for the most part!). They naturally drop their nap time and waking feeds because they are sleeping for extended periods throughout the day and night.
• Your baby can hold their head and/or sit up by themselves which is a prelude to introducing solid foods.
• Your baby is interested in what you’re eating and starting to wean onto solid foods can be exciting for them! (Note: solid foods do not replace breast milk, the two would go hand in hand or with another suitable milk alternative depending on their age.)
• If your body is going through changes and it’s affecting your milk supply, your baby may go looking elsewhere for food and drink, and show signs of not wanting to rely on breastmilk any longer.

Learn more: Common Challenges with Breastfeeding – What to do?

How to Stop Breastfeeding: Is There a Best Time?

Yes, and no. There is no “right time” to stop breastfeeding as this will differ from one mother to the next. But you will feel it click into place without much resistance when you and your baby are both ready to move forwards with this change.

If it feels forced and you’re not getting anywhere, make the changes to your routine even smaller and slow it down so your baby can adapt each time. Some babies will just follow your lead and be ready to stop quicker than you are! And others need a bit more time to go through this change.

“I remember when I was expecting my son, I was 5 months pregnant at the time, and my daughter was still breastfeeding exclusively at the age of 2 and a half. She began to get frustrated and ask me where my milk had gone, because my stage of pregnancy had started to dramatically lessen my milk supply. We didn’t know it was our last feed, but before we knew it, the little girl who was desperate for her breastfeeds at bedtime no longer wanted them and she quickly adapted to a new routine” (Fran, Mum of 2). 

Some people stick to milestones to incorporate it into, such as starting solid food for the first time or weaning when their baby is a year old, when they are old enough to transition onto cow’s milk.

Other parents choose to wean sooner because they are returning to work or other lifestyle factors come into play removing the choice and breastfeeding has to stop. Whichever feels more relatable to you, there is always help available and we strongly recommend that you tap into it so you can navigate it feeling informed and supported.

Learn more: A guide for breastfeeding mums returning to work

How to Stop Breastfeeding Gradually

Unless you have been advised by a medical professional to go cold-turkey when stopping breastfeeding, it is best to stop breastfeeding gradually allowing your body time to adjust. For example, dropping one feed at a time so that your milk supply can adjust to the demand and your baby can get used to different cues in their routine.

If you find your baby still relies on breastfeeding for comfort more than hunger, you can try introducing something else that brings them comfort. For example, you can offer them their comforter (toy, blanket, muslin, etc.), or having a cuddle rather than a feed.

It’s also interesting to check in on how often you offer a feed to your baby versus how often they ask. Sometimes it’s us that need to change our cues and routine! Some sound advice from other breastfeeding consultants when gradually stopping breastfeeding is “Don’t offer, don’t refuse”. In this scenario, you don’t offer your baby breastfeeding and instead give them another option. If they ask to feed, don’t deny them this and let them have that time with you. Each time they ask, you can shorten the feeding time so they get used to shorter feeds that are more like snacks instead of lunch!

Throughout this time, your breasts may feel more engorged than usual as your milk production adjusts to the change in demand. You can use a single electric breast pump or a manual hand-held breast pump to take the edge off and express a small amount of milk to relieve any discomfort. Investing in reusable bamboo cotton breast pads will also be kind to your skin and prevent any leaks going through your clothes.

With any change, some resistance is expected, but know that any emotions you feel throughout this time are valid. Some parents feel ready to give up breastfeeding before their babies are ready, and others reminisce that their babies still breastfeed because they weren’t ready to stop. Either way, it helps by talking about your feelings with other parents, friends, family, or a breastfeeding consultant so you can feel supported too.

Read our e-guide: Protecting Your Mental Wellbeing While Breastfeeding

Supporting Your Baby’s Transition

Breastfeeding is a form of comfort for breastfed babies. It’s a safe space where they feel really connected with you. Naturally, your baby needs this connection to support their development and healthy relationships. As you start to wean, try out new ways that you can bond with your baby so they feel comforted throughout the transition without feeling like something has been taken away.

Some strategies you can try are:

• Ask your partner to take over some of the feeds throughout the day or at night time to create a new routine. If you breastfeed your baby before bedtime, ask your partner to feed them instead whilst you are in another room close by.
• Keep giving them skin to skin contact but in other ways, such as baby massage, cuddles and a story, or wearing a sling when you’re out and about.
• Offer them plenty of drinks/snacks appropriate for their age so that their nutritional needs are being met. You can seek advice from your doctor or a nutritionist if you have any concerns.
• Consider combi-feeding as you gradually stop breastfeeding. Mix expressed breast milk with formula or swap out some of your breastfeeding sessions for formula/cow’s milk (age dependent).

If you are breastfeeding a child who is older and they are starting to ask questions or have any concerns when you start to wean, offer them reassurance and explain with words they will understand. There are lots of great children’s books or songs that can help children to understand if you’re not sure how to deliver the answers! Tagging along to mother and baby groups where they can spend time with children their own age will help them in their development and it offers parents the emotional support too to bounce ideas off each other and get advice.

Navigating Your Own Emotions

Just when you thought your physical and emotional wellbeing had been through it all, the word “weaning” crops up and it’s a whole new thing to navigate! Just know that you will make the right decision by you and your baby, and everyone’s breastfeeding journey comes to an end in different ways for different reasons.

Just like when you began to breastfeed, your hormones were heightened and more fragile. It’s no different when you start to gradually stop breastfeeding, which is another reason why it is recommended to cut down slowly. Try partnering up with other parents who are going through the same milestones as you for emotional support and be kind to yourself when you have those challenging days.

Whilst there is a whole host of knowledge online and in Lola&Lykke’s Mamahood Manuals and e-guides, we strongly advise all parents to reach out to their healthcare provider for support if you are feeling unsure. Just a few clicks away, there is a panel of maternal experts ready to answer your questions.

A nursing pillow is a cleverly designed feeding accessory that can be used to support your body when you are nursing or feeding your baby. It’s all too easy to end up slouching or compromise our comfort for the baby’s comfort during a feed. An infant feeding pillow can eliminate this extra pressure on your body by supporting under your arms and keeping your baby in the best position to feed comfortably.

What Is a Nursing Pillow?

A breastfeeding pillow is a cushioned support that is shaped to support your body as you feed.

It can be used as a cushion in various breastfeeding positions to help you hold your baby and bring it to the breast, so you’re not slouching or getting tired and achy arms! They can also be used for carers who bottle feed their baby and can be useful aids if you do not have the strength or stamina to hold your baby for long periods.

You might be thinking, why not use a regular pillow? However an infant feeding pillow is more innovative because they are shaped to you, is made with a denser foam that will hold its shape, and can include added features like a belt buckle to tie around your waist or pockets for breastfeeding essentials. 

Why Do I Need a Nursing Pillow for Breastfeeding

Have you ever noticed after a feed that your back is aching, your neck feels sore from looking down most of the time, and your posture is poor? Without realizing it, you can easily slip into bad postures when breastfeeding to keep your baby supported, but your body sometimes needs a little helping hand to stay supported too! 

Here are some of the benefits that parents noted when using a nursing pillow:

• Improved support for back, neck, and shoulders during feeds.
• Supports under the arms which is a help when their heads get heavy!
• Easier to feed multiple babies with a nursing pillow because they are held and supported with a cushioned pillow.
• Improved baby’s latch because they are better supported and closer to the breast.
• Can be used as a support post-surgery or if you are unable to fully hold your baby.

“The nursing pillow has been a lifesaver! I have 6-week-old twins and have had to start feeding them together by myself. This pillow is ace! Lots of cushioning and I can see them using it for a long time yet.” (Rachel, Mum of 2)

We’ve already talked about how an infant feeding pillow can be important for parents and the baby to be comfortable and feed with improved posture to lessen the strain on our bodies. Another great benefit to using a nursing pillow is how it can promote a good latch and help you explore different feeding positions to achieve this.

Your baby will need to be close to you, their head should be able to move freely should they need to re-position or pull back, and you are guiding them using the “nose to nipple” technique. Supporting their head on the pillow, with them sitting or lying against you, will encourage them to latch correctly and feed efficiently. 

Different types of Nursing Pillows

With many different designs and good nursing pillows on the market, how do you know which is the best nursing pillow for you? Think of your main aim, for example, you want to pump and breastfeed or you have multiple babies to hold, and search for an infant feeding pillow that ticks all of those boxes. 

• Wrap-around nursing pillow
• U-shaped nursing pillow
• Arm nursing pillow
• 2-in-1 pregnancy and nursing pillow
• Twin breastfeeding pillow
• Inflatable nursing pillow

Whilst there are pros and cons to any product, choosing a good nursing pillow means picking features that are important to you that will help you to feed your baby. Need a larger surface area? Pick a wrap-around nursing pillow or a twin breastfeeding pillow. Want to get your money’s worth? Pick a pregnancy pillow that turns into a nursing pillow.

How to Use a Breastfeeding Pillow Correctly

Depending on the shape and design of your nursing pillow will depend on how you position it for a feed. The best nursing pillows will be adjustable and flexible with how they can be used for multiple feeding positions, and they will fit securely to you so it doesn’t come away from your body making you stretch over. 

Steps for how to use a breastfeeding pillow:

1. Choose a feeding position that is comfortable and sustainable for you and your baby.

2. Adjust the nursing pillow around your waist – this can be in front of you or on the side

3. Position your baby so their whole body is supported.

Experiment with different feeding positions such as cradle hold, football hold, or laying on your side.  You will find a feeding position that works for you and this may change over time as your baby grows. A good nursing bra will be another useful breastfeeding essential to accompany your nursing pillow!

Best Nursing Pillow Positions and Mistakes to Avoid

We asked parents and maternal healthcare experts to share their tips on how to use a breastfeeding pillow for different feeding positions, and common mistakes to avoid:

1. Babies should never be left to sleep on a nursing pillow, this goes against safe sleeping guidance.

2. A soft nursing pillow is versatile and can be used for many feeding positions, including lying down. Whereas a firmer nursing pillow can be a better support for upright feeding positions.

3. If you are recovering from a c-section, choosing a smaller, firmer nursing pillow will protect your scarring from your baby’s kicks and be easier to hold.

4. If you use your nursing pillow for tummy time as well, make sure that your baby’s body is still in contact with the floor and their arms are tucked under their shoulders. This helps them to build strength in their necks rather than resting their tummy on the pillow.

Best Nursing Pillows: Top Recommendations

What makes a good nursing pillow? We’ve picked out a few of the best nursing pillows on the market, taking time to consider their overall features, durability, materials, adjustability, ease of cleaning, and level of comfort and support. 

1. My Brest Friend Twin Breastfeeding Pillow

Favored by many parents with twins, this twin breastfeeding pillow has back support, extendable belt fastenings, and a great surface area to safely hold both babies. 

2.  Boppy Nursing Pillow

A stylish nursing pillow with an easy-to-clean, removable cover that supports your whole body and your baby’s for every feed. Its versatile design means you can use this nursing pillow for lots of feeding positions, bottle feeding, and bonding.

3. Kidoola Pregnancy and Nursing Pillow

A full-body pillow with multiple uses, such as back and hip support during pregnancy, a nursing pillow for breastfeeding, and a baby support pillow for when they are learning to sit up.

Frequently Asked Questions about Nursing Pillows

At what age can you start using a nursing pillow?

A nursing pillow can be used from the day your baby is born to support breastfeeding and bottle-feeding sessions. Some mums also use their pregnancy support pillows to double up on their features, to get longevity from their purchase, and to support them in the early days of breastfeeding.

Can a nursing pillow help with reflux?

Yes. Some nursing pillows are designed with a raised, angled cushion that lifts the baby’s head and upper body which can help to ease symptoms of reflux. Bear in mind if you are opting to use a nursing pillow for this reason, that the material is easy to clean!

Do you need a nursing pillow for breastfeeding?

You can successfully feed your baby without a nursing pillow, but many parents choose to use one because it offers them better support for their posture and keeps their baby secure when switching feeding positions.

A question many breastfeeding mothers will type into Google at one time or another on their breastfeeding journey is “How to increase breast milk supply”. What’s reassuring to know is that there are many methods to achieve this, let’s explore your options.

Understanding Breast Milk Supply

When you understand how to increase your breast milk supply, you will also learn what can hinder your milk production. Knowing how to do both will improve your breast milk and keep you better informed on managing your milk production for as long as you breastfeed. Your baby will nurse on a “supply and demand” basis and this will largely determine how much breast milk your body needs to produce.

When does milk come in?

During the final weeks of your pregnancy, you may notice that your body has already started to initiate a breast milk supply. Before your milk comes in, your body produces colostrum which is a thicker, stickier milk and can be orange or yellow.

For the first few days, your body will produce colostrum and this will slowly transition into breast milk as your milk comes in over 2-5 days postpartum.

Some mothers choose to harvest colostrum in the build-up to their baby’s birth using syringes to store it. This is particularly useful if your baby struggles to latch or feed in the early days of their birth because they can still benefit from the nutritional and health advantages colostrum has.

What affects breast milk supply?

• Poor latch
• Feeding frequency
• Underlying medical conditions, e.g. mammary hypoplasia, diabetes, polycystic ovarian syndrome, thyroid condition.
• Mother’s diet (food/drink to avoid)
• Labour complications, e.g. high blood loss, medication

How to Improve Breast Milk Supply

Babies will feed on demand to nourish their bodies as they grow and develop through each milestone. Each time breast milk is removed from the breast, either through nursing or expression, more milk will be produced. Therefore, supplementing with baby formula without expressing milk will naturally reduce your breast milk supply because the demand is not there. Using an electric breast pump alongside nursing can be a time-saving way to boost your milk supply.

At birth a newborn’s tummy is tiny, the size of a marble! They will feed little and often to begin with and this will increase over time. To ensure that your baby is draining the breast completely, they will need to latch correctly so the milk is expressed efficiently. For example, if your baby’s latch is too shallow, they won’t be drawing milk from the whole breast leading to blocked milk ducts.

As your baby nears a new milestone in their development, you might notice them start to feed a lot more than usual. These feeds can vary in length and there may not be that much time in between each one. This is also known as “cluster feeding”. This is your baby’s way of encouraging your body to produce more milk to meet the demands of their growth and development.

Techniques to Boost Your Breast Milk Supply

These are some of the best tricks in the book on how to increase your breast milk supply.

Power Pumping

To improve breast milk production, you can use a single electric breast pump (or a double) to mimic your baby when they cluster feed. An electric breast pump is less tiring on the mother than using a manual breast pump and can stimulate the breast to express more milk, just like your baby does.

Breast Compression

Breast compressions can be useful to alleviate engorged breasts and also improve breast milk supply. You don’t need any equipment to do this and it is particularly helpful for babies who tire quickly when feeding.

When your baby has stopped feeding, shape your hand like a “C” around your breast and compress. Your baby will naturally begin to suckle again when they can sense more milk is there. Continue to compress until your baby has finished feeding. You can repeat this on the other breast too, especially if one breast is producing more milk than the other.

Switch Nursing

Switch nursing means swapping from one breast to the other multiple times during a feed to stimulate both breasts. If one breast is producing more milk than the other, this can help to even out your supply. It also helps your baby to get the letdown from both breasts and continue feeding if they are not yet full. You do not need to wind or burp your baby in between each breast.

Nutrition and Hydration for Improved Breast Milk Production

Keeping yourself hydrated is essential for improving breast milk supply and providing many other health benefits. Without water, many bodily functions will not perform at their best, including breast milk production. Not only do you need to hydrate and feed your baby, but you also have to meet your nutritional needs!

To optimise your diet to improve your breast milk supply, consult a dietician or nutritionist for further advice. It pays to start introducing this into your diet throughout your pregnancy to prepare your body for producing breast milk. These are some recommended nutrient-rich foods that will increase your breast milk supply.

• Oatmeal (Try these “Oatmeal lactation cookies”!)
• Leafy greens such as kale and spinach.
• Flax seeds
• Fennel
• Almond and sesame seeds

Addressing Common Breastfeeding Issues

Breastfeeding isn’t always plain sailing but it doesn’t have to be difficult either – there is often a solution to any breastfeeding challenge you are having. If you’re not sure how to increase your breast milk supply or if you’re facing a different issue, try some of these tips below.

One Breast is Producing More Milk than the Other

This can happen if your baby has a “preferred side” to feed on, or even if the mother has a preferred side to nurse because it is more comfortable. Did you know that it’s completely normal for one breast to have more working milk ducts and alveoli than the other? Naturally, this makes it easier for breast milk to flow and be produced better for one breast than the other. Babies can pick up on this and lean towards the side which is easier to feed from!

To encourage milk production on the other breast, you can use breast compressions during a feed or express on one side with a single electric breast pump. To catch the letdown on the other side if your baby isn’t feeding, you can use a silicone breast milk cup to collect and store the expressed milk.

Blocked Milk Duct

A blocked milk duct can occur when milk gets “stuck” towards the nipple and it builds up behind the blockage. This forms a lump that can be sore and uncomfortable. To free the blocked milk duct, apply gentle pressure and massage the breast before, during, and after a feed. As your baby nurses, they may help in removing the blocked milk. Applying a warm compress can also alleviate any discomfort and get your milk flowing properly again.

To avoid getting a blocked milk duct, wear a nursing bra that isn’t too tight and preferably without wire. Ensure that after each feed, both your breasts have been emptied completely. Leaving a blocked milk duct can lead to mastitis, an infection in the breast, which can be painful and leave you feeling unwell.

How to Boost Your Breast Milk Supply When It’s Low

Typical signs of having a low breast milk supply are when your baby is losing weight, they are dehydrated, or they’re not doing enough wet or dirty nappies each day. When you express, you may notice that one side expresses more milk than the other, but you can learn how to increase breast milk supply with little to no medical intervention.

If you have any concerns, always consult your healthcare professional or if they are specific to breastfeeding, you can get guidance from a lactation consultant. They may advise you of the techniques we have explored, or medications and herbal remedies that can help you to increase your milk production.