The Postpartum Curl: Why Your Upper Back Aches and How to “Open Your Heart” Again

I recently worked with a client who is right in the thick of it with two kids under the age of three. Between lifting a heavy toddler and nursing a newborn 8 to 12 times a day, she noticed a physical change: a small, persistent "bump" at the base of her neck.

She told me it wasn't just the aching pain that bothered her; it was the fact that she felt self-conscious every time she caught her profile in the mirror. She felt like she was permanently stuck in a "hunch."

If this sounds like you, please know this: You are not alone. This "postpartum curl" (often called Nursing Neck) is an incredibly common physical response to the beautiful, exhausting work of raising children. It’s a postural habit, not a permanent sentence.

What Exactly is "Nursing Neck"?

While "Nursing Neck" isn't a formal medical diagnosis, it describes the repetitive strain many parents feel. Research in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT) highlights that sustained poor alignment—like leaning forward to reach your baby—leads to long-term discomfort and muscle dysfunction.

Why it happens:

• The Protective Front: As breast size increases and you lean in to feed, your chest muscles (the pectorals) shorten. Your body is essentially creating a "protective cocoon" around your little one.

• The Tired Back: Your back muscles are in a constant "tug-of-war" they are losing. Muscles between your shoulder blades get overstretched and weak, leading to that burning ache Beatrix described.

• The "Neck Hump": Experts at the Cleveland Clinic and Nebraska Medicine confirm that this bump is usually just muscle tension and fluid accumulation from "Forward Head Posture." It is not a permanent change to your bones!

Why Your Body is Struggling Right Now

It isn’t just about how you sit; it’s about what your body has been through. PubMed research notes that a weakened postpartum core and pelvic floor make it much harder for your spine to stay upright. Add in the stress and extreme fatigue of parenthood, and your muscles naturally "lock up" as a physical response to exhaustion.

3 Steps to Reverse the Hunch at Home

For parents like Beatrix, I recommend "micro-movements" that fit into your busy day:

1. Chin Tucks (3 sets of 10): Gently pull your chin straight back (like making a double chin). This aligns your head over your shoulders and relieves the "Nursing Neck" strain.

2. Shoulder Blade Squeezes: While the kettle boils, squeeze your blades together to "wake up" your upper back.

3. Self-Massage (The Ball on the Wall): One of my favorites! Place a tennis or massage ball between your shoulder blade and the wall. Lean in and roll it around to find those "hot spots." It’s a great way to manage pain between RMT visits.

The Doula Perspective: Setting Up Your “Feeding Nest”

As a Postpartum Doula in Kingston, I help parents troubleshoot their environment so the pain doesn't return the moment they leave my massage table.

• The Nursing Pillow: Use a pillow to bring the baby to your height. If you are leaning forward, the pillow isn't high enough!

• The "Toddler Lift": Before picking up your older child, engage your core and squeeze your shoulders. This "pre-sets" your spine so your neck doesn't take the weight.

• Mindful Breaks: Even 30 seconds of Child’s Pose or Cat-Cow stretches on the floor can reset your nervous system and relieve spinal pressure.

Why Professional Guidance Matters

Every "Postpartum Curl" is different. While home exercises help, seeking a professional who understands the postpartum body—like an RMT or specialized Physical Therapist—is key. We don't just "fix" the pain; we help you understand why your body is moving this way so you can stop the cycle for good.

In my Kingston RMT clinic, we focus on:

• Releasing the "Anchor": Softening the tight chest muscles so your shoulders can drop back.

• Stress Management: Using massage to lower cortisol and ease the mental tension that makes muscle pain worse.

You Deserve to Stand Tall

Caring for a newborn and a toddler is a physical marathon. You wouldn't run a marathon with a 20lb weight around your neck—so don't try to navigate parenthood in pain.

Whether you need a clinical reset or hands-on doula support to fix your "Feeding Nest," I am here to help you stand tall and feel like yourself again.

Click here to book your Postpartum Reset in Kingston today.