How Can I Support My Body When Pumping Breast Milk?

Pumping breast milk is a physical task that requires your body’s full cooperation. Many new mums find themselves hunched over, feeling strain in their back, shoulders, or wrists after just a few minutes, let alone during regular sessions throughout the day. 

As a neonatal nurse, I’ve seen this time and again—mums doing the heavy lifting (literally) with little thought to their own comfort. Supporting your body while pumping isn’t just about comfort; it’s about making the whole process easier and more effective. With the right posture and support tools, you can reduce fatigue, improve milk flow, and create a more relaxed experience.

To support your body while pumping breast milk, maintain an upright or slightly reclined posture, use a supportive chair, and consider tools like a nursing pillow to reduce strain on your arms and back. Using the right setup, like our Butterfly Maternity Pillow® for stability, can make pumping sessions more comfortable and efficient.

Why Is Body Support Important When Pumping Breast Milk?

Body support is essential while pumping breast milk. Good support can prevent muscle strain, improve milk flow, and help you maintain comfort during extended sessions. When you’re sitting in an ergonomic position, your body stays relaxed, which naturally encourages better milk flow.

By keeping your arms, back, and neck supported, you reduce the risk of sore muscles and exhaustion. Plus, proper support allows you to focus on the task, making pumping feel like less of a chore.

What Are the Best Positions for Comfortable Pumping?

When it comes to pumping, the right position can make all the difference in comfort and milk production. Here are some of the best positions to try:

Upright Seated Position

The upright seated position is a classic and straightforward choice, ideal for beginner pumping mums who prefer a grounded posture. Sit in a chair with a straight back, keeping your feet flat on the floor, and maintain a neutral spine. 

Using a footrest or stool can help you keep a relaxed posture, preventing you from leaning forward as you pump. For extra support, place a nursing pillow, like our Butterfly Maternity Pillow®, under your arms to help hold the pumps at the right height without strain. This position is particularly helpful for mums recovering from a C-section, as it allows them to avoid putting pressure on their abdomen.

Reclined Position

For some mums, a slightly reclined position offers extra back support and relaxation, making it ideal for longer pumping sessions or for mums with larger chests who may feel extra weight pulling forward in an upright position. 

By leaning back just a little (around a 10–15 degree angle), you relieve pressure from your lower back and shoulders while still keeping the breast pumps in the proper position.

A nursing or even maternity pillow can be placed behind your back for support or under each arm to keep your pumps steady and maintain comfort throughout the session. This setup helps minimise shoulder pain and back strain, allowing you to pump for extended periods without discomfort.  

What Tools Can Help Support My Body While Pumping?

Having the right tools at hand can transform a pumping session from uncomfortable to relaxing. Here are some essentials for supporting your body during pumping:

• Maternity/Nursing Pillow: Our Butterfly Maternity Pillow® isn’t just for pregnancy or breastfeeding; it’s also ideal for pumping. With its wedge-shaped design, you can position it under your arms, behind your back, or even under your legs for added stability and comfort. This pillow is versatile enough to support every stage of motherhood.

• Comfortable Chair with Lumbar Support: A supportive chair with good lumbar support helps maintain proper posture, reducing back strain. Choose a chair that allows you to sit with your feet flat on the floor, encouraging a neutral spine position. 
• Footrest or Stool: Elevating your feet on a small footrest or stool can reduce lower back strain and help you avoid leaning forward.
• Hands-Free Pumping Bra: A hands-free pumping bra holds the pumps in place, freeing up your hands so you can focus on relaxation or multitasking without strain on your arms.

How Can a Nursing Pillow Help with Pumping Comfort?

A nursing pillow may be called a “nursing” pillow, but it’s a brilliant tool for anyone pumping breast milk too. A nursing pillow supports your arms and keeps the pumps steady, helping reduce back and shoulder strain.

With our Butterfly Maternity Pillow®, you get a multifunctional tool that transitions seamlessly from pregnancy support to nursing and pumping aid. Its supportive design holds your arms at the right height, keeping the pumps stable without requiring constant adjustments. Our pillow is designed for use before, during, and after pregnancy and with the help of our nursing cover, you can use it for your baby as well.

Using a nursing pillow also helps you stay consistent with posture, reducing fatigue over time. By supporting your body, you can relax into each session, which encourages better milk flow.

If you’re ready to make pumping easier, check out our Butterfly Maternity Pillow® and nursing cover to experience comfortable, supportive pumping firsthand. Read more about setting up the best nursing station here. 

Tips for a Comfortable and Successful Pumping Routine

Pumping shouldn't hurt in the first place but maintaining comfort while pumping isn’t just about posture; there are a few other key habits that can improve your experience:

• Practice Relaxed Breathing: Deep breathing helps relieve muscle tension and can keep you calm during pumping.
• Alternate Sides for Pumping Setup: Alternate which arm or hand you use for setup to avoid repetitive strain. Similar to avoiding strain during feedings, switching it up helps balance the workload.
• Stay Hydrated: Keeping hydrated is essential for milk production, so have a water bottle nearby.
• Plan a Pumping Schedule: Setting up a consistent pumping routine that mimics the frequency of breastfeeding can reduce stress and help establish a regular milk supply.

• Consider Gentle Massage Before Pumping: Lightly massaging your breasts before pumping can improve milk flow and reduce soreness.
• Take Short Breaks as Needed: If you’re pumping for a longer period, take brief pauses to stretch your neck, shoulders, and back. A quick stretch can refresh your muscles and help you stay comfortable.

FAQs

Is it safe to recline slightly while pumping?

Yes, a slight recline can relieve back strain while keeping breast pumps in the right position.

How long can I sit in one position while pumping?

It’s best to change positions or take short breaks every 20–30 minutes to prevent muscle fatigue.

What if I don’t have a nursing pillow? Can I still get comfortable while pumping?

Yes, regular pillows can provide some support, though a nursing pillow offers more targeted comfort.

Can using a nursing pillow improve my milk output?

A comfortable setup can help you relax, which may support milk flow, though results vary from person to person.

Should I stretch before and after pumping?

Gentle stretches before and after can relieve tension, particularly in the neck, shoulders, and back.

Closing Thoughts

Supporting your body while pumping is crucial for your comfort and long-term wellbeing. By using the right tools—like our Butterfly Maternity Pillow®—and setting up a comfortable environment, you can make pumping a more enjoyable part of your routine. 

If you’re ready to take the strain out of pumping, visit our store and explore our range of pillows and accessories designed to support you every step of the way. Making this simple investment in your comfort can make all the difference in your journey as a pumping mum.

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd.