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Wondering which breastfeeding positions are best? With insights from a lactation consultant and breastfeeding expert, explore your perfect fit and avoid common feeding pitfalls
Summary
1Breastfeeding positions
Each mother and baby is unique. What works well for one mum might not work well for you, and that’s ok…
2Cradle hold
The cradle hold is one of the most popular breastfeeding positions. It involves sitting upright with your baby…
3Football or rugby hold
Some women who’ve had a caesarean find the football or rugby hold breastfeeding more comfortable, as it keeps your baby’s weight off…
Breast milk is the ideal food for newborn babies, containing everything they need to grow strong and stay healthy during their first six months.1 While breastfeeding isn’t possible for every mother, it offers babies the best start in life, supporting them until they’re ready for solid foods.1
But, breastfeeding can bring its own set of challenges. For example, premature babies may struggle with breastfeeding due to an underdeveloped sucking reflex, find it hard to find and attach to the breast properly or suffer from conditions like reflux.2 The process of breastfeeding can also take a toll on mum so it's really important to get good support with positioning from the start.
A good latch (how the baby takes the breast into their mouth) and the right positioning during breastfeeding can help make the process smoother for both you and your baby.3 When positioned well, your baby will find it easier to coordinate feeding and breathing, while aiding their digestion and comfort.
‘Getting the latch right is key, but choosing the best nursing position can make all the difference,’ says Sharon George, lactation consultant and breastfeeding expert. Discover which positions work best for most mums and babies – and which to avoid – here.
The best breastfeeding positions for a happy baby
Each mother and baby is unique. What works well for one mum might not work well for you, and that’s ok.
When breastfeeding your newborn, the way you hold them can make a big impact. Here are a few important things to keep in mind:4
- keep baby’s head and body in a straight line
- hold your baby close to your body
- support your baby’s whole body with your arm, but allow them to move their head
When trying different breastfeeding positions below, these are the key things to remember.
Let’s explore the most frequently used positions to help make feeding easier and more comfortable for both you and your baby.
Cradle hold
The cradle hold is one of the most popular breastfeeding positions.5 It involves sitting upright with your baby lying across you.
For the cradle hold, get comfortable in a chair or on the bed, ideally with your arms supported by armrests or pillows and:5
- lay your baby across your lap, facing the breast you’re going to feed from, with their head cradled in the crook of your elbow for support
- support your baby’s body with the same arm as the breast you’ll use to feed
- keep your baby’s head and neck aligned, with their chest and tummy snuggled into your body as they feed
If your back gets uncomfortable in this position, leaning back into your bed or chair and resting your feet up on something can help.5
If the cradle hold puts pressure on your caesarean scar and causes you discomfort, you can try the side-lying or rugby/football hold position instead.5
Cross-cradle hold
A good position for newborns when first learning to breastfeed, the cross-cradle hold allows you to offer your baby extra support with their latch.4
For cross-cradle breastfeeding:4,6
- hold your baby across your body at the same height as your breasts (the opposite way to the cradle hold), with their head gently supported in your hand. If feeding on your left breast use your right hand to cup the back of your baby's neck or vice versa on the right side
- keep your baby’s tummy against yours, ensuring their head and body are aligned
- you can use your other hand to hold or shape your breast to help your baby
Lactation consultant Sharon George explains, ‘It can really help to have your baby's spine snugly supported all along your inner arm and your baby's bottom secure in your inner elbow’.
Football or rugby hold
Some women who’ve had a caesarean find the football or rugby hold breastfeeding more comfortable, as it keeps your baby’s weight off your stomach and scar area.4,5 However, Sharon says, ‘Other mothers find it can be tricky as their babies gain weight and have longer legs to push away’.
To breastfeed in this position, Sharon says you can:
- sit with your baby snugly held under the arm on the side you’ll be breastfeeding from
- support your baby’s body so that they're securely wrapped around the side of your body, using your inner arm
- keep your baby’s tummy fully facing into your body with no gaps between you both, with their body and head aligned in a straight line
This position can also work well for twins or if you’re dealing with engorged breasts, as it helps position the baby toward the bottom of your milk ducts, improving emptying.4
Laid-back breastfeeding
Also known as the reclining position or ‘biological nurturing’, this hold can be calming for both mum and baby, and allows babies to have more control over their feeding.4,5
To achieve this:4,5
- lean back comfortably on a bed or sofa, making sure that your back and shoulders are supported (rather than lying completely flat)
- once comfortable, lay your baby on their tummy on top of your tummy
- position your baby so they’re not completely flat, making sure their body and head are in a straight line
- in this position, you support your baby’s weight with your body, keeping them secure with your arms, and let them feed at their own pace
Sharon’s advice is to ‘allow your baby to move around to find the right place on your breast. You can guide them by gently nudging the side of their head (by their ear) or moving your breast towards their mouth.’
Side-lying position
Side-lying breastfeeding is a good option to relieve pressure on your stomach and for night feeds when you’re tired.5
To perform this hold:4,5
- lay on your side, with your lower arm above your baby
- lay your baby on their side, facing you, with their body close and snug against yours
- make sure your baby’s nose is in line with your nipple, and allow them to start feeding – you can guide them to your breast if they need some help
Sharon suggests that you can ‘Keep your baby securely rolled into your body by holding your top hand against their shoulders’.
Always make sure your baby is safely away from pillows and duvets when feeding in a side-lying position.4,5
Koala hold
Also known as the upright hold, the koala hold can be used for newborns but may be easier with babies who are older and can hold themselves up.6
To feed your baby using the koala hold:
- sit comfortably and position your baby with their legs on either side of your thigh or hip on the side you’ll be breastfeeding from
- make sure your baby is sitting upright and straight, with their nose aligned to your nipple before beginning the feed
- support your baby’s back and neck whilst feeding, keeping them close to you
Breastfeeding positions for specific needs
Some babies might have specific needs when it comes to breastfeeding.
Changing your breastfeeding position can make a difference, but if you’re struggling, don’t hesitate to ask your midwife, health visitor or seek support from a breastfeeding specialist such as an IBCLC lactation consultant as soon as possible.
When it comes to which breastfeeding positions help you to avoid gas, Sharon says, ‘Mothers often report that they find that their babies appear more comfortable in terms of digestion and reduced windy behaviour with laidback or koala-hold positioning. They also tend to observe less spit-up’.
Upright feeding positions, such as the koala hold or football hold with upright positioning afterwards, may reduce the amount of air your baby swallows during feeding, although there’s limited scientific evidence to back this up.7
Burping your baby after feeding may help with digestion and reducing wind. To do this, support your baby in whatever position feels comfortable and gently pat and rub their back.8
Sharon explains. ‘Some breastfed babies fall asleep easily after feeding so don't need support with winding. Other babies – particularly if their mother has a fast milk flow – may appear uncomfortable and need more time held upright after feeding.’
‘A baby coughing and spluttering during feeding can be caused by issues with faster milk flow or coordination, especially with pre-term or unwell babies,’ says Sharon.
Try to avoid letting your breasts become too full and opt for positions like the side-laying or laid-back approaches which can give your baby more control.9
If the problems persist, don't hesitate to reach out to a healthcare professional for advice.
Common mistakes and wrong breastfeeding positions to avoid
Breastfeeding can be a wonderful bonding experience, but it's not always easy, and many new mums miss out on good support in the early days which can make feeding harder than it needs to be.
As Sharon says, when it comes to breastfeeding positioning, a mother's comfort is vitally important whilst ensuring that her baby's body is completely in contact with hers. ‘Reviewing a baby's face to ensure that it's evenly pressed into the breast and that their spine is following in a nice straight line is really important, whichever approach you use.’
As long as you’re supporting your baby’s body fully during feeding, you can use any of the breastfeeding positions we’ve discussed. You’ll probably find some easier than others, though.
For newborns, the koala hold may be a bit tricky, but as your baby grows, some mums move away from the rugby hold, as it gets harder to support the baby’s weight. Laidback positioning can evolve as your baby grows and is comfortable out and about as well as at home in bed for night feeds.11
The final say
Breastfeeding can be a magical time for you and your baby to get to know each other. However, it can be really tough if you’re a new mother in pain and your baby’s not feeding well.
Positioning is a crucial part of breastfeeding, but every mum and her baby are unique. Don’t be afraid to try different breastfeeding positions to see what works best for you and your little one. Remember that this may change as your baby grows and develops and when you start incorporating solid food. Read our article on how long to breastfeed for to learn how to recognise when to start moving away from breastfeeding.
If you’re struggling with breastfeeding, there’s lots of help available. Contact a healthcare professional or call the government-run National Breastfeeding Helpline on 0300 100 0212.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
1. World Health Organization. Breastfeeding [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.who.int/health-topics/breastfeeding#tab=tab_1
2. Haryatiningsih P et al. Preterm infant cues during breastfeeding and its measurement: A scoping review. Belitung Nursing Journal. 2023 Jun 26;9(3):209–17. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10363972/
3. NHS. Positioning and latching [Internet]. [Accessed 2024 Oct 19]. Available from: https://cambspborochildrenshealth.nhs.uk/feeding-and-eating/breastfeeding/positioning-and-latching/
4. UNICEF. Common breastfeeding positions [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.unicef.org/parenting/food-nutrition/breastfeeding-positions
5. NHS. Breastfeeding positions – Start for Life [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/how-to-breastfeed/breastfeeding-positions/
6. Infant feeding – East and North Hertfordshire NHS Trust [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.enherts-tr.nhs.uk/services/maternity/our-specialist-services/infant-feeding/
7. Abdullah VI, Azizah H. Effectiveness of Football Hold Position Breastfeeding Techniques and Upright Position on Decreasing Regurgitation Frequency Newborn [Internet]. www.atlantis-press.com. Atlantis Press; 2021. p. 17–20. Available from: https://www.atlantis-press.com/proceedings/icohsst-20/125955531
8. NHS. Burping your baby [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/how-to-breastfeed/burping-your-baby/
9. Douglas P, Keogh R. Gestalt breastfeeding: Helping mothers and infants optimize positional stability and intraoral breast tissue volume for effective, pain-free milk transfer. J Hum Lact. 2017;33(3):509–18. https://doi.org/10.1177/0890334417707958
10. Aburub A et al. Nursing Mothers’ Experiences of Musculoskeletal Pain Attributed to Poor Posture During Breastfeeding: A Mixed Methods Study. Breastfeeding Medicine: The Official Journal of the Academy of Breastfeeding Medicine [Internet]. 2022 Nov 1;17(11):926–31. Available from: https://pubmed.ncbi.nlm.nih.gov/36378819/
11. NCT. Breastfeeding positions: Which are best for you? [Internet]. [Accessed 2024 Oct 19]. Available from: https://www.nct.org.uk/information/baby-toddler/feeding-your-baby-or-toddler/breastfeeding-positions-which-are-best-for-you
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