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Postpartum Back Pain Causes, Relief, and Recovery Tips

Bounce back with confidence—relief for new moms.

Estimated reading time: 9 minutes

Motherhood is often described as a beautiful journey, and the weight you carried during pregnancy is absolutely worth it. Still, along the way, your body goes through incredible changes, from hormonal shifts to pregnancy weight gain which sometimes make you feel exhausted. Usually, many women look forward to the moment their baby arrives, believing that once their bundle of joy is in their arms, the aches and pains of pregnancy will finally fade. So when pregnancy ends with arrival of your new born, the body start feeling lighter. This phase is also known as postpartum period, and usually, mothers start assuming that now soon they will bounce back to their normal routine. But for some new mothers, the reality doesn’t always match their expectation. Instead of disappearing aches, postpartum back pain lingers, making recovery more challenging than expected and adding stress during a time when rest and healing are required.

Table of Contents

Causes of Postpartum Back Pain

Causes of Postpartum Back Pain

Postpartum back pain is common in females after delivery of newborn and it is usually associated with several interconnected changes in the body during pregnancy and childbirth. Some of the main causes are mentioned below:
  • Hormonal Changes 
    During Pregnancy hormones like relaxin, estrogen, and progesterone loosen joints to prepare the body for delivery. After childbirth, these hormone levels drop suddenly, leaving the joints and tissues unstable for 6–8 weeks. This joint instability increases the risk of back pain and hip pain, especially when posture and body mechanics are not supported.
  • Loss of Muscle Tone and Diastasis Recti
    The abdominal wall stretches significantly during pregnancy to accommodate fetus. The stretching results in loss of muscle tone in the abdominal region with the possible separation of certain muscles, such as the rectus abdominis.  In some women, the rectus abdominis muscles separate (diastasis recti), leading to poor core stability.  This separation of the rectus abdominis muscle usually happens in women who have poor muscle tone prior pregnancy. Weak abdominal and pelvic floor muscles add stress to the spine and cause lower back pain after childbirth and in some cases it cause urinary incontinence.
  • Posterior Pelvic Pain (Pelvic Girdle Pain)
    Pelvic is the area which bears the weight of fetus during pregnancy. Usually   mothers experience a continuous dull ache or even sharp, stabbing pain in the lower back. These symptoms can last for months, sometimes years, after childbirth.
  • Changes in Sleeping Position
    During pregnancy, many women adjust their sleeping posture to find comfort and support for their growing belly. While these positions may feel comfortable at the time, they can sometimes place strain on the spine, hips, or joints. After delivery, continuing with an unsupported or awkward sleep posture may contribute to lingering back pain. Re-establishing a healthy sleeping position is important to reduce stress on the back and promote healing.
  • Tailbone Trauma (Coccydynia)
    A difficult vaginal delivery, instrumental birth, or a large baby can injure the coccyx which is also known as (tailbone).This condition, known as coccydynia, causes severe pain at the base of the spine.  Activities like sitting down, standing up, or getting out of bed become especially painful.
  • Sacral Stress Fracture
    This type of fracture is seen very rarely. If you are suffering from osteoporosis or you have increased lower back curvature, then you might be at risk of having sacral stress fracture.  These fractures cause intense pain in the pelvic region, making sitting and weight-bearing activities uncomfortable.
  • Poor Posture while breastfeeding
    For breast feeding  if you are holding your baby in wrong posture like hunching forward or leaning awkward, this may put extra pressure on your spine and cause lower back pain after birth.
Managing Postpartum Back Pain

Managing Postpartum Back Pain

Managing postpartum back pain is very important after delivery. There are some tips for self-care. If your back pain doesn’t get improve with self-care, it’s better to seek professional support. Here are some strategies which can help to lower your back pain after giving birth.
  • Rest and Gentle Movement
    Your body needs time to heal after childbirth, so avoid pushing yourself too hard. Give yourself time to have some rest, but also try to include light movement like short walks or gentle stretches. Researches has shown that if you keep  staying in one position whether sitting or standing for too long , this can make pain worse.
  • Practice Good Posture
    Always carry out your tasks in a good posture. Pay attention to how you sit, stand, and even hold your baby. Keep your shoulders relaxed and your spine neutral. It is recommended that when sitting, choose a supportive chair or add a cushion to help keep your back aligned.
  • Use Heat or Cold Therapy
    Applying a warm compress or heating pad can relax tight muscles and improve circulation. Lower back pain after birth can also improve by using heat or cold therapy. You can take an ice pack wrapped in a cloth and can apply on your back, this may help reduce pain.
  • Strengthen With Exercise or Physical Therapy
    Whatever the mode of delivery it is, whether it’s vaginal delivery or cesarean section, your healthcare provider will recommend you to follow some gentle exercises to support and strengthen your core muscles.   Usually physical therapist can guide you on safe postpartum exercises. Gentle strengthening of the core, pelvic floor, and back muscles can provide much-needed stability and reduce strain.
  • Safe Pain Relief Options
    There are some over-the-counter pain relievers like acetaminophen or ibuprofen. It may help manage mild to moderate pain.  But before taking any medicine just discuss it with your healthcare provider as especially if you are breastfeeding.
  • Massage Therapy
    A professional massage can loosen stiff muscles and promote relaxation. Look for a therapist experienced in postpartum care to get the most benefit.
Preventive Measures

Preventive Measures

To avoid lower back pain after labor, there are plenty of things you can do during pregnancy and after delivery to protect your back and lower your chances of dealing with persistent pain. So if you follow a few simple habits, you can go a long way in keeping your spine healthy and your posture strong: Let’s have a look on some of preventive measures.
  • Stay active during pregnancy: It’s very important to keep yourself active during and after pregnancy. Some gentle, low-impact exercises like walking, swimming, or prenatal yoga (with your doctor’s approval) can help strengthen your core and back muscles. A stronger core means better posture and less strain later.
  • Pay attention to posture: Always maintain a good posture. Usually females slouch while breastfeeding, so it’s important to carry your tasks in a supportive posture.
  • Lift the right way: Whether you’re picking up your baby or a basket of laundry, always bend your knees and lift with your legs not your back. Maintain a good posture while carrying your baby.
  • Wear supportive shoes: Always go for comfortable, cushioned footwear. It helps with balance and posture, which indirectly eases back strain. Skip high heels.
  • Sleep smart: Choose a good quality mattress and supportive pillows. These two things can make a huge difference in how your back feels when you wake up.
  • Strengthen your pelvic floor: Exercise regularly by seeking support from physical therapist. Some exercises like Kegel exercises are recommended which support lower back and pelvis.
  • Stay hydrated: Staying hydrated and drinking enough water supports your spinal discs and overall recovery.
  • Practice safe lifting: It is recommended not to carry weight more than your newborn weight. As carrying weight can put strain on your back and cause severe lower back pain after birth.
When to See a Doctor

When to See a Doctor

Postpartum back pain is very common in many females after pregnancy, but it doesn’t mean that you have to live it. Usually the pain gets better with in few weeks after baby birth. But incase if  your pain is severe, lingers for weeks, or seems to be getting worse instead of better, it’s time to check in with a healthcare professional. So there are certain situations where you should not ignore your pain like if spread down your leg and you feel some tingling or numbness , or if there is any fever coming along. If your pain is not getting better with rest, posture correction or gentle exercise don’t delay medical help. Sometimes, what feels like “postpartum back pain” could actually be something else. That’s why getting a proper evaluation is so important.

Frequently Asked Questions

You can reduce lower back pain after delivery by some gentle movement, posture awareness, and core-strengthening exercises. You can use supportive pillows while resting or breastfeeding. Stay hydrated, and practice safe lifting techniques to ease your pain. If pain lingers or worsens, consult a doctor or physical therapist to seek medical support.

Yes. Stress and anxiety can tighten muscles and increase tension, which may lead to painful spasms, especially in the back and shoulders. You can follow some relaxation techniques like gentle massage, applying cold and heat packs and by doing some gentle exercises like meditation and yoga.

Not really. Usually mothers report soreness at the epidural site, but research shows epidurals rarely cause long-term back pain. Most postpartum back pain comes from pregnancy-related changes, posture issues, and muscle strain. If pain is persistent or severe, it’s best to see a healthcare provider for an accurate diagnosis.

Yes postpartum back pain can affect your sleep quality. Post-partum back pain makes you uncomfortable while sleeping, struggling to find better position. So it is recommended to use supportive mattresses and body pillows. Maintain a good posture also. If your sleep is consistently disrupted, consult a healthcare provider to manage pain effectively.

Conclusion

Becoming a mom and bringing a new life into the world is so incredible. Pregnancy is all about carrying weight which involve your back and pelvic cavity. So it’s very important to maintain healthy lifestyle with some gentle exercises and a good posture for doing all chores. If you feel postpartum lower back pain, try initial management at home. If your pain is not getting settle, reach out to a pain management specialist at our clinic Pain Treatment MD.  Our team is here to help you in managing lower back pain. Your health matters just as much as your baby’s and getting help means you’ll feel stronger, more comfortable, and ready to enjoy motherhood to the fullest.
Dr Sameer Jain

Dr Sameer Jain

Dr. Sameer Jain is a Double-board certified neurologist and interventional Pain Physician. He has dedicated his entire career to treating patients with chronic pain. He uses a variety of methods including medication, physical therapy, and minimally invasive procedures. Dr. Jain is particularly interested in using new technologies to manage chronic pain. He is a published researcher and serves on professional organizations.
Dr Sameer Jain

Dr Sameer Jain

Dr. Sameer Jain is a Double-board certified neurologist and interventional Pain Physician. He has dedicated his entire career to treating patients with chronic pain. He uses a variety of methods including medication, physical therapy, and minimally invasive procedures. Dr. Jain is particularly interested in using new technologies to manage chronic pain. He is a published researcher and serves on professional organizations.
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