How to Handle Back Pain After Having a Baby

Post-Pregnancy Back Pain

Pregnancy, while magical in many ways, can also be extremely exhausting. From swollen limbs and bloating to back pain and nausea, there are a dozen other side effects that can make the process uncomfortable even for the healthiest of mothers. Achy limbs and back pain are very common, and about 50% of women experience it at some point during the pregnancy. It tends to go away a few weeks after giving birth, but for a lot of mothers the pain remains, or it comes back after a while. So, how do we deal with it? Is it ever going to go away? It will, but you need to take certain steps to make sure your back heals properly and prevent the pain from returning.

Why do we experience back pain?

Well, the point of pregnancy is basically pushing a basketball-sized human being out of you. Even if you’ve had a C-section, your body starts getting ready to deliver long before you actually have to do it. A hormone called relaxin is released, and just as its name implies, it relaxes our muscles, joints and ligaments. We become less stable, and our spine and pelvic bone feel more frail. Our uterus has to stretch to accommodate the baby, and this weakens our abdominal muscles and puts even more strain on our back. Also, we inevitably gain weight, and this affects our posture as well. These changes are normal and necessary, and things do return to normal after delivery. It just doesn’t happen overnight, and if you’ve had back pain issues even before pregnancy it might take longer to heal.

Momzelle nursing clothes

Get some rest and pay attention to your posture

With a baby in the house and chaos reigning as you try to figure things out, resting might be tricky, but it’s still necessary. You need to be aware of proper positioning and make sure you’re sitting comfortably and leaning back when you’re nursing. Stand up straight and walk with your shoulders pushed back. Good posture is essential so keep that in mind at all times, and rely on your partner and whoever else you have helping you to lift heavy things and do chores around the house.

Supplements and OTC meds

Back pain is exhausting and if you couple it with taking care of the baby, you’ll be under a lot of stress. If you’re aching too much to sleep properly, talk to your doctor and ask which painkillers are safe to take. Do not take anything without consulting your doctor first, and never take more than the prescribed dose. Always let your doctor know whether you’re breastfeeding or not. Glucosamine supplements can also be of great help, and if you combine them with exercising during pregnancy, they can even help prevent the pain. Painkillers are usually safe, but simple supplements can sometimes work better if we take them regularly to prevent the weakening of our joints.

mom and baby yoga

Ease into your workout routine

Exercising is great for everyone, but it’s especially beneficial for new mothers. It can relieve aching muscles, help us get rid of stress, and get us back to our previous level of fitness. To relieve back pain, you want to strengthen your core muscles. Start by taking long walks first because you’ll still be vulnerable and weak, and you want to make sure your return to exercising is gradual. After walking, you can slowly introduce pelvic tilts, push-ups and head and shoulder raises. Once you’ve built up some strength, it’s time to ease into a steady workout routine. This useful blog post for beginners explains all the necessary steps really well, and you can stick to this set of exercises even for general fitness and add more reps when you feel like it’s becoming too easy. Make sure to stretch properly after every workout, and if certain movements and positions make you uncomfortable, stop immediately.

Post-partum period is the time you want to focus on you and your baby. Give yourself time to heal so your child would have a healthy mother who can take care of them, and remember to talk to your doctor frequently to ensure your road to recovery is as quick as it can be.


Guest Post – About the Author

Luke is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.