Bringing a baby into the world is one of the most amazing experiences in a woman’s life. However, along with all the joy of becoming a Mom, a good number of women suffer from postpartum back pain. Pregnancy and childbirth are natural processes, but they can take a toll on your body!
Research shows that 90% of women experience low back pain during pregnancy, and almost 75% of women report having low back pain after delivery!
What are the causes of back pain after pregnancy?
We can’t just treat the symptoms... we need to address the causes.
There are multiple reasons that a new Mom’s back may become vulnerable, but we more or less go through the same challenges! You’ll very likely recognize yourself in the following lines. So, let’s try and break down what’s causing your postpartum back pain!
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+ Center of gravity shift
During pregnancy, your center of gravity shifts forward significantly. This happens because, as your belly grows, your pelvis naturally tilts forward into an anterior pelvic tilt, increasing the arch in your lower back.
After baby arrives, the center of gravity shifts again... affecting once more your alignemnt and how you feel overall... Hello postpartum back pain!
+ Growing breasts
I remember enjoying my new glowing décolleté, but heavier beasts can alter the curvature of the spine and slouch the shoulders...
Lower back pain after pregnancy is one of the biggest complaints from new Moms. However, postpartum back pain and tension can strike any area along the spine.
+ Weakened abdominal muscles and diastasis recti
During pregnancy, the growing uterus and baby have weakened and stretched the abdominal muscles, resulting in a change in posture and a poor core connection. Pelvic floor and transverse muscles can basically shut down, especially when pregnant women ignore their core altogether. If you have a weakness anywhere in your core it’s going to impact the rest of the system, especially your back.
+ C-section scar tissue
C-section deliveries result in scar tissue formation that may contribute to back pain and discomfort. Adhesions from the surgery can restrict movement in the abdominal region, leading to compensatory patterns in the back and pelvis. This can create tension and strain, resulting in low back pain and pelvic discomfort.
Addressing scar tissue through gentle mobilization techniques, physical therapy, and specific exercises can be essential in managing pain and restoring function, helping new moms recover more effectively from their birth experience.
+ Lack of hip and thoracic spine mobility
Limited mobility in the hips and thoracic spine can significantly contribute to postpartum back pain. During pregnancy, the body undergoes various changes that often lead to stiffness in these areas. After childbirth, the demands of daily tasks—such as lifting and carrying a baby—can exacerbate this stiffness, leading to compensatory movements that put additional strain on the back.
Improving mobility in the hips and thoracic spine through targeted exercises can help alleviate discomfort, restore balance, and support overall recovery.
+ Daily posture
Parenting a young child involves constant twisting, bending, and contorting—no wonder posture can be such a challenge for new moms! Don’t underestimate the impact that poor alignment over time can have on your body. It’s one reason many new moms still report back pain even a year after pregnancy.
Let’s quickly review a few ways new moms may compromise their back health...
- Slouching during frequent feeding sessions (about twelve times a day, each lasting around 15 minutes for newborns!)
- Constantly bending over to pick up the baby from the crib, play mat, bouncer, or to gather toys, change diapers, manage the stroller, and lift the car seat
- Tucking the pelvis under when standing or walking
- Using unsupported or poorly fitted child carriers
- ...and the list goes on!"
If not done with proper posture and core connection, these daily tasks can not only worsen postpartum back pain but also lengthen recovery time.
+ Improper exercise regimen
You may already know that there’s a big gap in the fitness world making new Moms vulnerable when returning to exercise. Pelvic floor issues, ab separation and postpartum back pain are too often ignored.
“Ab workouts” and “Kegels” seem to be the answer to everything... BUT kegel exercises on their own do nothing to address the real underlying issues like core instability, abdominal separation, and improper pelvic floor function. And traditional ab exercises can be harmful when resuming an active lifestyle!
+ No me-time
The words “new Mom” and “fatigue” pretty much go hand-in-hand... It can be extremely difficult for emotionally and physically worn out mamas to take care of themselves properly. We’re often burning the candle from both ends!
- Recovering from birth takes time,
- Brain is on high-alert,
- Being up all night,
- Multitasking....
The combination of a battered body and fatigue, definitely triggers postpartum back pain!
Moms are well known for putting themselves last, and many are so busy taking care of everyone else that they aren’t taking care of themselves!
Different ways to get rid of postpartum back pain
How to be your own medicine for back pain at home
Now you have a better idea about what could be causing your postpartum back pain. The situation is complex, but not hopeless! There are a lot many home remedies for back pain after delivery. Here are some tips to help you make some adjustments and recover from this difficult time.
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+ Strengthen your core and pelvic floor properly
The immediate postpartum period is a very sensitive period for new Mothers, mentally and physically. As a result, many of us, in addition to pelvic floor weakness and postpartum back pain, will deal with a post-pregnancy ab separation called diastasis recti.
Once the baby is here, gentle postpartum belly exercises involving pelvic floor, diaphragm and the deepest layer of ab muscles are crucial to restrengthen your inner core.
Performing appropriate core breathing exercises can help you alleviate postpartum back pain (and flatten your tummy!).
Don’t hesitate to contact me if you need guidance to start your new fitness journey. With a stronger core you’ll be less beleaguered by any kind of pain and strain. Strengthening your post-pregnancy belly with correct postpartum exercises and diastasis recti exercises can be totally life-changing!
+ Perform gentle stretching and mobility exercises
Just review your day quickly: breastfeeding, changing diapers, carrying the baby, bending over,... There’s a good chance that you are hunched over and constantly doing something in a forward motion, often leading to lower back pain after birth. You may also be much less active than you’ve ever been before, as well as sleep deprived!
Here are a few things that can help:
Regaining thoracic spine mobility not only helps relieve back pain but also supports healing diastasis recti by allowing your core to engage more effectively.
Improving hip mobility can further reduce postpartum back pain and improve pelvic floor function.
+ Work on your alignment
Next time you carry your child on a hip, check your alignment. You’ll quickly become conscious of the need to make postural adjustments during your day to get rid of your postpartum back pain! Good posture is a struggle for most new Moms, unfortunately, most them go back home with no posture tips to recover properly and avoid long-term damage on the core.
The demands of today’s world mean that there is often no rest for new mothers, especially if you’ve gone back to work, or are caring for additional children.
Regular daily life can be very demanding, and lack of proper form can have long term impacts! Work on living in optimal alignment as much as possible. It doesn't have to be perfect all the time, but every little bit helps!
+ Bend over safely
When bending over, maintaining safe posture is essential to protect your back and core. Instead of rounding your back, hinge at the hips.
Then use your legs and breath as you rise back up. Let your leg muscles do the heavy lifting to prevent putting extra pressure on your lower back.
+ Breastfeed safely - posture tips
Breastfeeding is one of the most natural acts in the world, but finding a comfortable posture can take practice. Here are a few tips:
- Support your back: Sit in a comfortable chair with good back support. Use a pillow behind your lower back if needed, and keep your feet flat on the floor to maintain stability.
- Lift baby to you: Avoid leaning forward. Instead, bring your baby up to your chest level with the help of a nursing pillow or extra cushions. This keeps strain off your neck, shoulders, and back.
- Relax your shoulders: Try to keep your shoulders relaxed and down to prevent tension from building up. Check in with yourself regularly, as it’s easy to hunch or tense up without realizing it.
+ Massage your C-section scar
Begin treating the incision area with gentle scar massage once you’re cleared by your healthcare provider. Scar massage can help break up adhesions, which are bands of tissue that may form around the scar. These adhesions can restrict movement in surrounding muscles and fascia, often contributing to back pain and even pelvic floor dysfunction.
Remember to start slow, using light pressure, and work gradually as your body heals.
+ Consider physical therapy or osteopathy
Physical therapy or osteopathy work to restore your body to a state of balance and provide relief. Several kinds of therapies are available, so search for one that suits you and try to be the kind of patient who will be pro-active to resolve your issues.
View and treat your body as a whole
Make that postpartum back pain go away
I have found that one of the best things you can do is try to have an understanding of what is going on with your body and work with it.
Remember that you are a priority as well!