Postpartum Back Pain: Tips For Relief

You most certainly are experiencing postpartum back pain if you have lingering stiffness and discomfort in your back after giving birth. There is back pain after epidural or even c-sections. You aren’t the only one who experiences this and we have some tips for relief. 

What Is Postpartum Back Pain?

Back pain that persists after you’ve given birth to your kid is known as postpartum back pain 

causes of postpartum back pain


Postpartum back pain can be caused by a variety of factors, including:

  • Hormones produced during pregnancy loosened the ligaments and the joints
  • Tense abdomen muscles from supporting your pregnancy and during birth (if you laboured at any time during your baby’s birth), which might have put your spine and posture out of line
  • Bending and baby lifting, as well as rocking your infant, are all things you are undoubtedly doing right now

Supporting and holding your developing child incorrectly might cause postpartum back discomfort in the future.

how long does postpartum back take to recover

How Long Will Postpartum Back Pain Last?

After birth, the agony can persist for weeks or even months. It requires some time for your back to return to its original state (this is subjective so this is what it can mean to you), so be patient and don’t overwork your back.

Tips for Relief

postpartum back pain relief tips

You may assist relieve your postpartum back pain and get your aching back, back to normal by being extra careful with how you use it — which takes some doing because you use it so much — and completing a few simple, smart exercises.

  • To prevent exacerbating your postpartum back discomfort, try the following suggestions:
  • Keep an eye on how you bend and lift. When lifting a baby, laundry, a stroller, or anything else, start from your knees, not with the back.
  • When you are feeding or talking to your baby, don’t bend over. A happy spine is one that is straight.
  • Begin with a few easy postpartum exercises. Pelvic tilts are an excellent initial step.
  • Take a long, hot bath in a well-kept, scrubbed tub. If you have back pain after c-section, talk to your doctor about when it’s okay to wash. Alternatively, let a pulsing shower head do its thing.
  • When sitting and nursing the baby, use foot support to raise your feet slightly. In any case, you’ve earned the right to kick your feet up!
  • Make an effort to avoid standing for lengthy periods of time. When standing, if feasible, set one foot on a low stool to relieve strain on your lower back.
  • Get yourself a massage. Get a massage from a professional if at all feasible. Alternatively, you might have your partner or a family member perform the honours at home.

For many new mothers, postpartum low back pain is an inevitable part of the postpartum healing process. It’s not enjoyable, but don’t worry: the agony won’t last forever. Meanwhile, try to be kind to yourself. Physical therapy is a type of treatment that involves the use of exercises to alleviate low back pain and can be taught by a physical therapist. Acupuncture and chiropractic care are two examples of alternative therapies. There’s some evidence that they can help with pain management. We help new mothers get rid of their back issues at KNEED WELLNESS. Get in touch with us right away!