A Complete Guide to The Best Breastfeeding Positions

If breastfeeding is part of your parenting journey, you're about to spend countless hours nestled skin-to-skin with your baby, cradling, rocking, nursing at home and on the go.

It is an experience that can be deeply bonding and nourishing, but it also comes with physical demands. That's why making sure both you and your baby are comfortable is more than just a luxury, it's a necessity.

According to the American Academy of Pediatrics, babies should be exclusively breastfed for roughly the first six months of life, and ideally continue to enjoy breast milk alongside solid foods for two years or beyond if desired by both mother and child. That's a major commitment, totaling up to around 1,800 hours of breastfeeding in the first year alone. To put that into perspective, that's almost the equivalent of a full-time job!

And while breastfeeding is natural, it doesn't always come naturally. Sore nipples, back pain, awkward positioning, and fatigue are common challenges, especially in the early weeks. However, with the right setup and support, breastfeeding can become a more relaxed, nourishing experience for both of you. 

In the sections below, we'll share practical, evidence-based tips to help make breastfeeding more comfortable, so you can focus less on aches and adjustments and more on bonding with your baby.

Why Breastfeeding Position Matters?

While it might seem like a small detail, choosing comfortable baby breastfeeding positions can make a world of difference in your feeding journey. A good position helps your baby latch deeply and efficiently, meaning less fuss, more milk, and fewer issues like sore nipples or blocked ducts. For you, the right position can save your back, neck, and shoulders, especially during those long or frequent feeds in the early weeks.

Different breastfeeding positions can also impact your baby's digestion and breathing. A well-supported baby will be calmer and more focused, making feeding time easier for both of you. If your little one has reflux or low muscle tone, it is even more important to be intentional about your positions for breastfeeding.

Finally, let's not forget about your milk supply. When your baby latches properly and is aligned well, milk transfer is more effective, which can help keep your supply steady. In fact, one of the key reasons it's recommended to switch up your breastfeeding positions is to stimulate all areas of the breast to promote milk flow through all milk ducts. This can help avoid the complications from unaddressed clogged ducts, like pain or mastitis.

All of that aside, the act of breastfeeding is more than physical; it is also a time to bond with your baby. Being in a comfortable position that lets you relax, make eye contact, and connect emotionally is key to making this experience as nurturing as possible.

Different Breastfeeding Positions Explained

Below, you'll find information on some of the most commonly practiced feeding positions. Depending on your feeding situation and challenges, some positions might work better for you than others.

Cradle Hold

The cradle hold is one of the most traditional and widely used breastfeeding positions. Research shows that while it may lead to heightened incision discomfort for mothers recovering from a C-section, it offers one of the most favourable and cherished breastfeeding experiences overall. It's best for babies who have developed some head and neck control, although it can be used at any age. In this position, your baby rests in the crook of your arm on the same side you're nursing from, with their head supported by your forearm and their body turned toward yours.

To achieve a proper latch, make sure your baby's mouth covers more than just the nipple. It should include a good portion of the areola. Also, ensure that your baby's chin isn't tucked into their chest or resting against yours; it should be slightly lifted to allow free breathing and effective suckling.

Cross-Cradle Hold

The cross-cradle hold is a good newborn breastfeeding position, especially when you're still learning how to guide your baby onto the breast. Unlike the regular cradle hold, your baby is still positioned belly-to-belly with you, but you're supporting their head with the opposite hand from the breast you're feeding on.

This added head support gives you more control over positioning and allows for precise adjustments to help your baby latch correctly. It also gives you a clear view of their face so you can observe how well they're feeding. The cross-cradle hold is especially useful for babies with weak muscle tone or latch difficulties, making it a go-to choice for many lactation consultants.

Football Hold

Also known as the "clutch" hold, the football hold involves tucking your baby under your arm (like a football), with their body resting along your forearm and their head at your breast. This position is one of the best c-section breastfeeding positions, as it keeps the baby's weight off the incision area.

The football hold is a great breastfeeding twins position, as it allows you to feed both babies simultaneously, one tucked under each arm. It offers good visibility and control of the latch, and it can be a comfortable option for mothers with larger breasts or flat/inverted nipples.

Side Lying Position

The side-lying breastfeeding position allows you to lie down on your side while nursing, with your baby also on their side facing you. This is a restful, hands-free position that can be especially helpful for nighttime feedings or for mothers recovering from birth who may find sitting uncomfortable.

This position requires a bit of practice at first to ensure a safe latch and proper body alignment, but once mastered, it offers a calm, cozy way to feed and rest at the same time. It's important to keep your baby close, with their nose in line with your nipple, and to use pillows or rolled blankets for support if needed.

Laid-Back Breastfeeding or Biological Nurturing

Laid-back breastfeeding, also known as biological nurturing, is all about letting your baby's natural instincts guide the feeding process. In this position, you recline comfortably while your baby lies tummy-down on your chest, using their natural rooting reflexes to find the breast and latch.

This relaxed approach encourages skin-to-skin contact and can make breastfeeding feel more intuitive and less clinical. It's particularly helpful for newborns, as well as for mothers with a fast milk flow or oversupply, since gravity helps regulate the flow of milk and gives your baby more control.

To support a good latch in this position, gently guide your baby's head and body as needed, making sure their mouth covers the areola.

Upright or Koala Hold Breastfeeding

In the upright or koala hold, your baby straddles your thigh or hip while sitting upright, with their spine and head aligned as they nurse. This position is especially helpful for older infants who can support their heads, as well as for babies with reflux, since it keeps them in an elevated posture during feeding.

The koala hold also works well for babies who prefer to stay upright and alert, and it gives you excellent control over positioning and latch. Some parents find this to be a convenient option when babywearing or nursing on the go.

Dancer Hand Position

Designed for babies who have difficulty latching or staying latched, such as those with low muscle tone, tongue tie, or prematurity, the dancer hand position offers targeted support. In this hold, you cup your breast with four fingers underneath and your thumb on top, creating a "U" shape. Then, you use your other hand or fingers to gently support your baby's jaw and cheeks.

This dual support helps stabilize both the breast and the baby's head, making it easier to maintain a secure latch. It's a specialized technique often recommended by lactation consultants and can be especially useful in the NICU or for babies recovering from early feeding challenges.

How to Choose the Right Position for You and Your Baby

There's no one-size-fits-all when it comes to breastfeeding positions. The best position for you and your baby depends on a few factors: your baby's age and feeding ability, your own comfort, and any physical challenges either of you may be facing, such as reflux, gas, or recovery from birth.

Breastfeeding Positions for Reflux

If your baby is struggling with reflux, spitting up frequently, arching their back during feeds, or seeming uncomfortable after eating, positioning can play a big role in providing relief. 

The goal with reflux-friendly breastfeeding positions is to keep your baby as upright as possible during and after feeds to help gravity do its job and reduce the backflow of milk. A Study conducted in Sele Be Solu Hospital in 2019 concluded that "football hold positions breastfeeding techniques and upright positions are more effective in reducing the frequency of regurgitation in newborns".

Tip: After feeding, keep your baby upright for 20-30 minutes, regardless of the position used during nursing. This can significantly reduce symptoms of reflux and improve digestion.

Breastfeeding Positions to Reduce Gas

Gas in babies can be caused by swallowing air while feeding, especially if the latch isn't deep or milk flows too quickly. Breastfeeding positions for gassy babies can reduce the amount of air your baby swallows and ease the discomfort that comes with trapped gas. In this case, the best positions are:

• Side-Lying Position: Encourages relaxed feeding and can minimize swallowing of air when baby is latched well.

• Cross-Cradle Hold: Offers maximum control of your baby's head and latch, which can help ensure a secure seal and prevent air intake.

• Upright/Koala Hold: Again, upright positions allow gas to rise naturally and be burped out more easily after feeds.

How to Get Baby to Latch: Tips for Getting a Good Latch in Any Position

A good latch is the foundation of comfortable and effective breastfeeding. When your baby latches deeply onto the breast, not just the nipple, they're able to draw out milk more efficiently, and you're less likely to experience soreness, cracked nipples, or frustration during feeds.

A good latch means your baby's mouth is wide open with lips flanged out, and more of the bottom areola is in their mouth. Their chin should be against your breast, and their nose should be clear for breathing. You'll hear steady sucking and swallowing, not clicking or nibbling sounds, and you should feel a gentle tug, not pain. With time, the sensation becomes more comfortable.

How to Help Baby Achieve a Good Latch

• Position baby nose-to-nipple: Align your baby so their nose is opposite your nipple. This encourages them to tilt their head back slightly and open wide before latching.

• Support baby's body: Whether you're sitting upright or lying down, make sure your baby's head, neck, and body are aligned in a straight line. Their whole body should be facing you, instead of being twisted.

• Bring baby to the breast, not breast to baby: Avoid leaning over or hunching. Instead, hold your baby close and guide them gently to your breast.

• Wait for a wide open mouth: Gently tickle your baby's lips with your nipple and wait for them to open wide, like a yawn, before guiding them onto the breast.

• Check their chin position: Ensure your baby's chin presses into the breast, and their head tilts slightly back.

Attention New Moms: Wrong Breastfeeding Positions for Newborns

While there are many positions suitable for all ages, there are some wrong breastfeeding positions newborns can experience. Especially because in the early days, some positions can make latching harder for newborns who lack head and neck control.

Side-lying and laid-back positions in particular can be tricky early on, as they make it harder to monitor your baby's latch and breathing. Instead, start with more supportive options like the cross-cradle or football hold, which give you better control and help your baby feed safely and effectively.

Breastfeed in Public Comfortably: Position Tips for On-the-Go Moms

Breastfeeding in public can feel intimidating at first, but the right position can make it much easier and more discreet. The cradle or cross-cradle hold is often the most convenient when you're out and about, especially if you're sitting upright in a chair or on a bench. A nursing cover, scarf, or loose top can add privacy if desired.

Some moms also find babywearing helpful, using a sling or carrier designed for breastfeeding lets you nurse hands-free while staying mobile.

Final Tips On Nursing Positions

Breastfeeding takes time, practice, and patience. Stay hydrated, stay comfortable, and don't hesitate to ask for help if you need it. Try different positions to see what works best for you and your baby, and remember, every feed is a step forward. Celebrate the small wins and trust your instincts. You've got this.

Answering Your Questions

Below, we answer some of the most commonly asked questions about breastfeeding positions, because if one parent is wondering, chances are many others are too.

Which Breastfeeding Positions Work Best After a C-Section?

After a C-section, it's important to avoid putting pressure on your incision site. Positions like the football hold (also called the clutch hold), where your baby is tucked under your arm like a football, or side-lying, where you both lie on your sides facing each other, can be especially helpful. These positions keep your baby off your belly while still allowing for good latching and closeness.

What's the Most Comfortable Breastfeeding Position for Nighttime Feedings?

The side-lying position is a favourite for nighttime feedings, especially during those early postpartum weeks when you're exhausted. It allows you to rest while feeding and can make nighttime nursing feel more manageable.

Just be sure your sleep space is safe and free of loose bedding, and always return your baby to their safe sleep surface after feeding.

Are There Breastfeeding Positions that Help Increase Milk Flow?

Yes, certain positions can encourage stronger milk flow. Particularly, the dangle feed, where you lean over the baby and let gravity help milk drain downward, can also help in cases of plugged ducts or slower flow. Positioning your baby's chin toward the area of the breast that needs better drainage can also help increase milk removal and flow.

Can Breastfeeding Position Affect Nipple Pain?

Absolutely. Poor positioning is one of the most common causes of nipple pain. If your baby isn't aligned properly or has a shallow latch, it can lead to soreness, cracking, or even blisters. Using positions that support a wide latch, like cross-cradle or football hold, can give you more control over baby's head and help guide a deeper, more comfortable latch.

Is it Okay to Switch Positions While Breastfeeding?

Yes, and it's often encouraged. Switching positions can help empty different areas of the breast more thoroughly, prevent plugged ducts, and reduce nipple soreness by changing the angle of pressure. It can also help your baby get used to nursing in different environments or situations. Just make sure your baby stays latched well and is supported during transitions.

Can I Breastfeed Twins in Different Positions?

Yes, many twin parents use different positions to find what works best for each baby, or for their own comfort. The double football hold is a popular choice, allowing you to nurse both babies at the same time while supporting their heads. Some parents prefer to nurse one baby at a time using a cradle hold, then switch. Flexibility and experimenting are key, there's no one "right" way to breastfeed twins.

How Do I Know If My Baby is Latched Correctly in Any Position?

A good latch should feel comfortable, with no pinching or pain, and you'll notice your baby's lips flanged out like a fish, not tucked in. You should see rhythmic jaw movements and hear swallowing sounds. Your nipple should come out of baby's mouth rounded, not flattened or creased. If you're unsure, a lactation consultant can help assess the latch in real-time and recommend position adjustments.