Feel like your breasts might explode? Try this 3-step fix for engorgement from a lactation consultant

It’s one of the most common questions that Zakiyah K. Williams, IBCLC, gets from first-time moms: “Why are my breasts hard as rocks?” Engorgement is one of the first big postpartum symptoms that new moms experience, but there are steps you can take to feel better – and quickly. 

“When you’re in the thick of it, it can feel like there’s no end in sight, but relief is closer than you think,” Williams, a member of the BabyCenter Medical Advisory Board, says. 

A lactation consultant can help you, but the reality is they’re not always covered by insurance or available right when you need them. So, while Williams can’t make a house call, she’s doing the next best thing: sharing those tips she gives her clients to help you, right now. 

Step 1: If your baby is hungry, feed them now

The best way to immediately relieve engorgement pain is to nurse your baby or pump. While doing this does tell your body to produce more milk, expressing this milk frequently – around every one to three hours – even in the early days, will help with your discomfort. “The goal is to regulate the milk supply based on what your baby needs (and keep the milk moving),” says Williams.

If you’re nursing and feeding on demand, “Exclusively breastfed babies can eat anywhere between 8 and 12 times in a 24-hour period.” If you’re exclusively pumping, you can still follow this same feeding pattern, pumping a minimum of 8 times over 24 hours for about 15 to 30 minutes each time, says Williams. That time will vary for everyone, but you should generally pump until your milk starts to slow down. If you’re pumping and the engorgement is so bad you can’t get the milk out with an electric pump, try using a manual pump. 

Follow your baby’s feeding cues for when to start breastfeeding, which might look like rooting, licking lips, or fussing. This will help your milk come in a bit faster and ensure you have a robust milk supply, too. If you are experiencing engorgement and have decided to end your breastfeeding journey, here are some ways to help dry up your milk. 

When you’re in the thick of it, it can feel like there’s no end in sight, but relief is closer than you think – and there are ways to get quick relief from the discomfort

– Zakiyah Williams, MPH, IBCLC, lactation consultant and BabyCenter Medical Advisory Board member

Step 2: Double-check that your baby has a good latch 

When your baby has a good latch, they are able to effectively and easily move milk out of the breast, which will help prevent and relieve your engorgement, says Williams. You’ll know that you have a good latch if your baby is actively sucking and swallowing, and you don’t feel pain at that moment.

If breastfeeding is hurting you, stop for a minute. Remove your baby from your breast and try latching again, says Williams. “Soreness can be normal, but pain is not,” she adds. Take a moment to go back to the basics as you put your baby up to your breast again and make sure they’re latching correctly. 

“When your baby is latched on, you want your nipple in the back of their mouth (protected from their gums) and as much areola in their mouth as possible,” she explains. “If you’re experiencing nipple pain during the feeding, it may mean that your baby has a shallow latch, which means they don’t have enough of your breast in their mouth.”

Step 3: Massage, massage, massage 

Still feeling uncomfortable? Williams recommends the Academy of Breastfeeding Medicine’s massage protocol, which can help get your milk moving and in turn, bring some relief – ASAP. Set aside a few minutes to try this easy-to-follow circuit she recommends to all of her mamas: 

1. Before you feed or pump, place a warm compress on your breasts – or take a warm shower. 
2. Once you start feeding, massage the breast your baby is currently nursing (or the one that feels the most full). 
3. If your breasts are very hard, try reverse pressure softening: gently press on the area that’s an inch or two from the areola (the darkest part of your nipple). Press your breast inward to help push the swelling away from the area. It can help soften the areola and help your baby latch better. (Imagine trying to latch onto a full balloon, which is essentially what is happening with an engorged breast, explains Williams.)  

4. After you’re done feeding, if your breasts are still feeling sore, place an ice pack (or a pack of frozen vegetables) on the area to bring down the swelling and inflammation. For nipple pain or soreness, try using hydrogel pads to reduce the swelling. 

Still uncomfortable? Ask your provider about using nonsteroidal anti-inflammatory drugs (NSAIDS), like naproxen (Aleve) occasionally, to help, says Williams. 

Ways to prevent future engorgement

Breastfeeding is an amazing journey (albeit hard at times), but taking care of yourself and  leaving time for some of these pain-relieving techniques can go a long way. Here are some final tips Williams wants all breastfeeding mamas to know about. 

Fuel your body to feel better 

Although you don’t need to drink a certain amount of water to breastfeed successfully, it makes you extra thirsty, so it’s good to always have a drink ready to go when you sit down to nurse or pump. Not to mention, staying hydrated helps you maintain a healthy milk supply which allows you to feed your baby as needed. Breastfeeding does require about 450 to 500 extra calories a day, so make sure to keep some healthy snacks around too.

Lean on your partner or support person for help 

You can’t pour from an empty cup, especially if you’re also experiencing pain, Williams says. “If you need a minute, take a minute.” That’s when to enlist help from others to make rest possible. If you have a partner or someone else at home while you feed, you can hand your baby off once you’re done feeding, so you can get some rest yourself – or do some of those massage techniques Williams swears by. 

Always talk to your healthcare provider if you’re having trouble getting into a breastfeeding rhythm that feels good for you and your baby. They can help you troubleshoot or connect you with lactation support in your area if it’s available.