Healing after Birth: Why Your Back Needs Attention Too
You are Not Alone, I’ve Been There Too. And We Don’t Have to Live With It.
Bringing a baby into the world is empowering, as well as beautiful. It is also physically demanding in ways no one fully prepared you for. If you are dealing with low back pain after pregnancy, I want you to know you are not alone. I have experienced it myself, and I understand how frustrating and exhausting it can feel.
There were days when simply lifting my baby or getting out of bed felt overwhelming. What I learned is this: just because back pain is common after childbirth does not mean you have to live with it.
Studies suggest that a large percentage of women report persistent back pain in the weeks and months following childbirth.
The good news? Physiotherapy can help and recovery is absolutely possible!
Why Does Low Back Pain Happen After Pregnancy?
Your body goes through significant changes during pregnancy and postpartum, these are some of the most common reasons:
1. Hormonal Changes
During pregnancy, hormones such as Relaxin increase joint mobility to prepare your body for childbirth. However, this can leave your spine and pelvis feeling less stable even after delivery.
2. Core & Pelvic Floor Weakness
Your abdominal muscles stretch (and sometimes separate known as Diastasis Recti) to make room for your baby; your pelvic floor also goes through significant strain. When these muscles are not functioning well, your lower back ends up doing more work than it should.
3. Postural Strain
Feeding. Carrying. Rocking.Lifting. Bending over the crib.
The repetitive nature of caring for a newborn places constant stress on your lower back. I remember not realizing how much time I spent hunched forward until my back started protesting.
4. Sleep Deprivation & Fatigue
When you are exhausted, your muscles cannot support your spine effectively. Fatigue reduces stability, and pain can creep in more easily.
Why Physiotherapy Is So Important Postpartum
After childbirth, your body deserves rehabilitation. You’ve just completed a major physical event.
A women’s health physiotherapist can:
Assess core and pelvic floor function
Check for diastasis recti
Address pelvic alignment issues
Improve posture and movement patterns
Provide safe, progressive strengthening
Reduce pain without relying solely on medication
Clinical guidelines from the American Physical Therapy Association recommend therapeutic exercise and education as first-line treatment for low back pain. Postpartum rehabilitation is also recognized as an important part of maternal recovery by the World Health Organization.
Early support can prevent short-term discomfort from becoming long-term pain
Simple & Safe Exercises You Can Start at Home
Always check with your healthcare provider before beginning, especially if you've had a C-section or complications.
Start gently. Focus on control and breathing rather than pushing intensity.
1. Diaphragmatic Breathing with Core Activation
This will help reconnect deep core and pelvic floor muscles.
How:
Lie on your back with knees bent.
Inhale deeply into your ribs.
As you exhale, gently draw your lower abdomen inward (like zipping up tight jeans).
Hold 3–5 seconds.
Repeat 8–10 times.
2. Pelvic Tilts
This improves lumbar mobility and gentle core activation.
How:
Lie on your back with knees bent.
Flatten your lower back into the floor.
Tilt your pelvis slightly upward.
Hold 5 seconds.
Repeat 8–10 times.
3. Glute Bridges
This is to strengthen glutes to reduce back strain.
How:
Lie on your back, knees bent.
Squeeze your glutes.
Lift hips slowly.
Hold 5 seconds.
Lower with control.
Repeat 10 times.
4. Posture Reset Stretch
Stand tall:
Roll shoulders back and down.
Gently tuck chin.
Engage lower abs lightly.
Hold 20 seconds.
Repeat several times daily — especially after feeding sessions.
When Should You See a Physiotherapist?
Seek professional help if you have:
Pain lasting more than 6 weeks
Sharp or radiating pain
Difficulty lifting your baby
Pelvic heaviness or leakage
Pain that is worsening rather than improving
Organizations like the World Health Organization emphasize the importance of postpartum rehabilitation as part of maternal health recovery.
You Deserve Recovery, Not Just Survival
If you are tired of pushing through back pain, modifying every movement, or wondering if this is just your “new normal”, please know that it does not have to be this way.
Your body has done something incredible. It deserves proper care, guided rehabilitation, and time to rebuild strength safely.
Working with a Physiotherapist can give you a clear understanding of what is causing your pain, a personalized recovery plan, safe progressive exercises tailored to your stage of healing, and confidence in lifting, carrying, and moving again.
You do not have to figure this out alone. Book your postpartum Physiotherapy assessment today and take the first step toward feeling strong, supported, and pain-free again.
Your recovery matters. Your strength matters. YOU matter.
References
American Physical Therapy Association. Clinical Practice Guidelines for Low Back Pain.
World Health Organization. WHO recommendations on maternal and newborn care (2022).
Vleeming A, et al. European guidelines for pelvic girdle pain. European Spine Journal.
MacLennan AH, et al. Postpartum pelvic floor dysfunction and rehabilitation research.
