Your back aches after a long night of breastfeeding. A sharp pain shoots through your lower back when you lift the baby. Your shoulders are tight after hours of carrying. Sound familiar?
Back pain after birth is one of the most common complaints among new mothers. Studies show that up to 50-70 percent experience back pain in the first year after delivery. But that doesn't mean you just have to live with it - there's plenty you can do.
Why Does Your Back Hurt After Birth?
Postpartum back pain often has several contributing causes:
Hormonal Changes
During pregnancy, the body produces the hormone relaxin, which makes joints and ligaments more elastic to prepare for delivery. After birth, it takes time for hormone levels to normalize, and in the meantime, joints remain more mobile and unstable than usual. This can take 3-6 months.
Weakened Core Muscles
The abdominal muscles have been stretched out during pregnancy, and many experience diastasis recti (abdominal separation). When the core muscles are weakened, the back has to compensate - and that leads to pain.
Straining Postures
New parents spend a lot of time in straining positions:
- Breastfeeding in a hunched-over position
- Carrying baby on one hip
- Lifting baby from the crib, car seat, and floor
- Changing diapers at a poorly positioned changing table
- Sitting with drooping shoulders during nighttime feeds
The Impact of Delivery
The delivery itself is an enormous physical event:
- The pressure during vaginal delivery can affect the pelvis and lower back
- An epidural can cause temporary lower back soreness
- A C-section affects abdominal muscles and changes movement patterns
- Lying delivery positions can cause strain
Sleep Deprivation and Stress
Chronic sleep deprivation lowers the pain threshold and reduces the body's ability to repair tissue. Stress and exhaustion worsen muscle tension and pain perception.
According to health authorities, it's normal for the body to need time to recover after birth. Most back pain gradually improves within 3-6 months, but active measures can speed up recovery.
Types of Back Pain After Birth
Lower Back Pain
The most common type. Pain is located in the lower back and may radiate into the buttocks. It worsens with lifting, bending, and prolonged sitting.
Upper Back and Neck Pain
Often caused by breastfeeding positions and carrying. The pain sits between the shoulder blades, in the neck, and radiates into the shoulders.
Pelvic Joint Pain
Pain around the pelvis, the pubic symphysis (front), or the SI joints (back). Related to hormonal changes and can resemble back pain. Learn more about pelvic girdle pain.
Sciatica
Pain signals along the sciatic nerve, from the lower back down into the leg. It can be caused by tight muscles in the buttocks (piriformis) compressing the nerve.
Exercises That Help
Start gently and listen to your body. These exercises are safe to begin 2-6 weeks after delivery (after a C-section, wait until your doctor has given clearance - usually 6-8 weeks).
1. Pelvic Floor Exercises
The pelvic floor is the foundation for core stability. Start with kegel exercises as soon as you feel ready after delivery.
- Squeeze and hold for 5-10 seconds, release slowly
- Repeat 10 times, 3 times daily
- Remember to breathe normally during the exercise
2. Pelvic Tilt
- Lie on your back with knees bent
- Press your lower back into the floor by tilting your pelvis
- Hold for 5 seconds, release slowly
- Repeat 10-15 times
3. Cat-Cow
- Get on all fours with hands under shoulders and knees under hips
- Inhale - let your back sink down and look up (cow)
- Exhale - round your back upward and look down toward your navel (cat)
- Repeat 10-15 times at a gentle pace
4. Glute Bridge
- Lie on your back with knees bent, feet flat on the floor
- Press your hips up toward the ceiling
- Hold for 3-5 seconds
- Lower slowly
- Repeat 10-15 times
5. Neck Stretch
- Sit or stand straight
- Let your head fall gently to one side
- Hold for 15-20 seconds
- Switch sides
- Repeat 3 times on each side
6. Chest Stretch in Doorway
- Stand in a doorway with hands on the frame at shoulder height
- Take a small step forward
- Feel the stretch across your chest and shoulders
- Hold for 20-30 seconds
- Repeat 3 times
Start with gentle exercises and build up gradually. Postpartum exercise programs take your physical condition into account and build strength safely over time.
Ergonomic Tips for Everyday Life
Breastfeeding
- Support your back - sit with good back support, ideally with a pillow behind your lower back
- Use a nursing pillow - it lifts the baby up to your breast so you don't have to lean down
- Vary your position - alternate between seated, lying, and football hold
- Check your shoulders - consciously lower your shoulders and relax your neck
Lifting
- Use your legs - bend at the knees, keep your back straight
- Hold baby close to your body - the closer the baby, the less strain
- Avoid twisting - turn your whole body, not just your upper body
- Lower yourself down - kneel to lift baby from the floor
Carrying
- Use a baby carrier - distributes weight evenly and relieves your arms
- Switch sides - carry baby alternately on the right and left hip
- Ergonomic carrier - choose one that supports your back with a wide hip belt
Check out our guide to baby carriers for recommendations.
Changing Table
- Correct height - your elbow should just reach the table without raising your shoulders
- Keep everything within reach - so you don't have to stretch for diapers and clothes
- Stand close - avoid leaning forward
Car Seat
- Lift the car seat properly - bend at the knees, hold it close to your body
- Use a base - an ISOFIX base means you only lift the baby, not the entire car seat
- Position the car seat on the right side - so you don't have to reach across the seat
See a physical therapist if you have persistent severe pain, pain radiating down your leg, numbness or tingling, or pain that doesn't improve after 6-8 weeks of self-care. You may need an individual assessment and treatment plan.
Professional Treatment
Physical Therapy
A physical therapist experienced in postpartum rehabilitation can:
- Assess core stability and pelvic floor function
- Check for diastasis recti
- Create an individualized exercise program
- Provide manual therapy as needed
You can get a referral from your primary care doctor for physical therapy, and it may be covered by your health insurance.
Chiropractic Care
Can help with joint-related pain in the back and pelvis. Choose a chiropractor experienced with postpartum care.
Osteopathy
Specialized in musculoskeletal issues. Can provide thorough assessment and treatment of back pain.
Recovery Timeline
| Time Period | What to Expect |
|---|---|
| 0-2 weeks | Focus on rest and gentle movement. Pelvic floor exercises ok. |
| 2-6 weeks | Gradual start with gentle exercises. Walking at your own pace. |
| 6-12 weeks | Increase activity level. Bodyweight strength training. Physical therapy if needed. |
| 3-6 months | Noticeable improvement for most. Can exercise more actively. |
| 6-12 months | Most are pain-free or nearly so. Maintenance exercise is important. |
When Should You See a Doctor?
- Pain that worsens instead of improving over time
- Pain radiating down into the leg (sciatica)
- Numbness, tingling, or loss of strength in the legs
- Problems with bladder or bowel control
- Fever combined with back pain
- Severe pain that prevents daily activities
Frequently Asked Questions
Is it normal to have back pain months after delivery?
Yes, it's common to have back pain for up to 6-12 months after birth. The body needs time to recover from pregnancy and delivery. If the pain doesn't gradually improve or worsens, you should see a physical therapist.
Can breastfeeding cause back pain?
Breastfeeding itself doesn't cause back pain, but poor breastfeeding posture does. Ensure good back support, use a nursing pillow, and alternate between breastfeeding positions to avoid one-sided strain.
Is it safe to exercise with back pain after birth?
Yes, gentle exercise is actually recommended. Start with pelvic floor exercises and gentle core work, and increase gradually. Avoid heavy lifting and high-intensity exercises in the first weeks. Listen to your body and stop if anything hurts.
Does a baby carrier help with back pain?
A good baby carrier can actually help by distributing the baby's weight more evenly than carrying on your arm. Choose an ergonomic carrier with a hip belt. Avoid carrying the baby only on one hip - that causes uneven strain.
Can an epidural cause long-term back pain?
Research shows that epidurals rarely cause long-term back pain. You may experience soreness around the injection site for a few days, but persistent pain is usually caused by the other factors described in this article - not the epidural.
Read More
- Pelvic floor exercises after birth
- Strength training after birth
- Yoga after birth
- Pelvic girdle pain during pregnancy
Sources
- WHO - Physical activity recommendations - Global guidelines for physical activity
- AAP - Postpartum care - American Academy of Pediatrics recommendations
- ACOG - Exercise after pregnancy - Professional guidelines for postpartum women
Helpful tools
- Pelvic Floor Trainer. Guided pelvic floor exercises for pregnancy and postpartum
- All Baby Tools. Browse all free tools for pregnancy and baby care
Related articles
- Back Pain During Pregnancy: Causes, Prevention, and Relief. Back pain while pregnant? Here are the causes, exercises that help, and when to contact your doctor. Safe measures for all trimesters.
- Exercise During Pregnancy: Safe and Effective. Exercise during pregnancy is safe and recommended. A complete guide to what's safe, trimester-by-trimester adaptations, and what to avoid.
- Kegel Exercises: Complete Training Guide for Your Pelvic Floor. Learn the correct technique for Kegel exercises. Training program with sets and reps, based on expert recommendations.
