Managing Postpartum Back Pain: Expert Tips and Remedies


Back pain after giving birth, often referred to as postpartum back pain, is a common experience among new mothers. In this comprehensive guide, we delve into the causes, duration, and various ways to alleviate this discomfort, providing you with the necessary knowledge to navigate this aspect of postpartum recovery.

Understanding Postpartum Back Pain

Postpartum back pain is a condition that affects many women after childbirth. It typically manifests as stiffness and soreness in the back, making it uncomfortable to perform daily tasks, including caring for your newborn.

Causes of Postpartum Back Pain

The causes of postpartum back pain are multifaceted and can be traced back to the physical and hormonal changes that occur during pregnancy and childbirth.

  1. Pregnancy-related Hormonal Changes: Hormonal changes during pregnancy prepare your body for childbirth by loosening the joints and ligaments that attach your pelvis to your spine. This loosening can contribute to back pain both during pregnancy and in the postpartum period.
  2. Physical Changes: The expanding uterus during pregnancy alters your posture and weakens your abdominal muscles, leading to an increased strain on your back. The additional weight gained during and after pregnancy also adds to the stress on your muscles and joints.
  3. Posture and Baby Care: Postural changes during breastfeeding, incorrect lifting of your baby, and bending over the crib can exacerbate back pain. New mothers often hunch their backs while nursing, straining their neck and upper back muscles.
  4. Extended Labor and Delivery: A long or difficult labor and delivery can cause muscular soreness, contributing to postpartum back pain.

Duration of Postpartum Back Pain


Despite being a common experience, there is no standard timeline for resolving postpartum back pain. For some women, the pain subsides within a few weeks; for others, it can persist for several months. Factors such as previous back pain, especially during pregnancy, and being overweight can increase the risk of prolonged postpartum back pain.

How to Alleviate Postpartum Back Pain

While postpartum back pain can be uncomfortable, numerous strategies exist to manage and mitigate this discomfort.

Self-Care and Home Remedies

  1. Adopt Good Posture: Maintaining a straight spine can alleviate back strain. When feeding your baby, choose a comfortable chair with armrests and use pillows for extra support. If breastfeeding, bring your baby to your breast rather than hunching over.
  2. Proper Lifting Techniques: Always bend from your knees and not your waist when lifting your baby or other objects. This reduces the stress on your back.
  3. Postpartum Exercise: Gentle exercises such as walking, pelvic tilts, stretching, and yoga can strengthen your back and abdominal muscles, relieving back pain. Remember to listen to your body and avoid overstretching or extreme positions.
  4. Relaxation Techniques: Soaking in a warm tub, using a heating pad, getting a massage, or practicing deep breathing can help relax your muscles and ease tension.

Medical Interventions

If self-care measures don’t offer relief, medical interventions may be required. Over-the-counter pain relievers like ibuprofen or acetaminophen can provide temporary relief, but if the pain persists, it’s crucial to consult with your healthcare provider.

  1. Physical Therapy: A physical therapist can teach exercises to relieve pain and strengthen your core and back muscles.
  2. Alternative Treatments: Treatments like acupuncture or chiropractic care may provide pain relief.
  3. Interventional Pain Management: Treatments like epidural steroid injections, diagnostic injections, therapeutic joint injections, or radio-frequency ablation can be effective for postpartum back pain management.

When to Seek Medical Attention for Postpartum Back Pain

While postpartum back pain is typically not a cause for concern, certain symptoms warrant immediate medical attention. If your back pain is severe, constant, or progressively worsening, if it was caused by trauma or a fever, or if you experience loss of feeling or coordination in your legs or genital area, contact your healthcare provider immediately.

Understanding and managing postpartum back pain is important to your postpartum recovery. You can alleviate the discomfort and focus on the joy of being a new mother with proper care and attention. Remember, every woman’s postpartum journey is unique, so be patient with your body as it heals and recovers.