Postpartum Back Pain: Causes and Effective Tips for Relief

Get Relief from Postpartum Back Pain with Continuous Motion Physical Therapy

Motherhood is a beautiful journey, but it can bring unexpected physical challenges, one of the most common being postpartum back pain. This discomfort can range from mild lower back pain postpartum to more intense symptoms like sacroiliac joint pain or pelvic girdle pain. With proper understanding and strategies, you can alleviate this pain and focus on your postpartum recovery. In this blog, we’ll explore the causes of postpartum back pain, how to address it, and when to seek professional help.

What is Postpartum Back Pain?

Postpartum back pain is a common condition that affects the lower back, upper back, or pelvis after childbirth. It’s caused by the physical and hormonal changes of pregnancy and delivery, compounded by new habits of caring for your baby. This type of pain can impact your ability to engage in daily activities and even disrupt your sleep.

Approximately 33% of women recall experiencing severe acute postpartum back pain within the first week after delivery, with an average pain intensity rating of 7 out of 10 on a pain scale. This early stage of postpartum recovery often highlights the physical strain placed on the back during pregnancy and childbirth.

How Long Does Postpartum Back Pain Last?

The duration of postpartum back pain varies. Some women experience relief within a few weeks, while others struggle with persistent low back pain for months. Contributing factors include muscle weakness, diastasis recti (a separation of the abdominal muscles), and unresolved pelvic girdle pain. Proper intervention, such as postpartum back pain exercises and relaxation techniques, can significantly improve recovery.

Common Causes of Postpartum Back Pain

The physical and lifestyle changes during pregnancy and new motherhood set the stage for postpartum back pain. Let’s break down the main contributors.

Physical Changes During Pregnancy

Pregnancy changes a woman’s body to support the growing baby. These changes, such as hormonal shifts, weight gain, and alterations in posture, can significantly impact the spine and surrounding muscles. Understanding how these physical adaptations contribute to postpartum back pain can help new mothers address the root causes effectively.

  • Hormonal Changes and Joint Instability: During pregnancy, increased levels of the hormone relaxin loosen the ligaments in your pelvis to prepare for delivery. This leads to joint instability and muscle overwork as your body compensates, which can cause posterior pelvic pain.
  • Weight Gain and Posture Alteration: The weight gain during pregnancy shifts your center of gravity, leading to lordosis (an exaggerated inward curve of the spine). This causes muscle imbalance and strain, resulting in lower back pain postpartum.

New Motherhood Habits

Caring for a newborn often introduces new routines and repetitive movements that strain the back and other parts of the body. Activities like feeding, carrying, and soothing the baby, if done without proper posture or technique, can exacerbate postpartum back pain. Identifying and adjusting these habits is a key step toward long-term relief.

  • Poor Posture While Breastfeeding: Slouching during breastfeeding or bottle-feeding leads to posture alteration and muscle tension in the upper back and shoulders.
  • Carrying and Lifting the Baby Incorrectly: Using improper lifting techniques or repetitive movements can strain the pelvic muscles and spine, causing back pain postpartum.

Labor and Delivery Strain

Childbirth is a physically intense process that places significant stress on the body. Whether through a vaginal delivery or a C-section, the muscles, joints, and nerves endure substantial strain that can lead to lingering discomfort. Recognizing the impact of labor and delivery on the body is essential for managing postpartum back pain and promoting recovery.

  • Physical Stress of Childbirth: Vaginal delivery can strain muscles and joints, causing muscular dysfunction and posterior pelvic pain.
  • Recovery from Epidurals or C-Sections: Epidural injections, while helpful for pain relief during labor, may lead to persistent low back pain or muscle tension. C-section recovery can also prolong muscle weakness and restrict muscle activation patterns.

Tips for Relieving Postpartum Back Pain

Tips for Relieving Postpartum Back Pain

Taking proactive steps can help alleviate postpartum back pain and promote recovery. These strategies target muscle imbalance, reduce strain, and improve posture correction.

Focus on Good Posture

Maintaining good posture is essential for alleviating postpartum back pain. Incorporate ergonomic adjustments into your daily routine, such as using lumbar support cushions or supportive belts and pillows, to ensure proper alignment while sitting. Avoid excessive slouching during feeding or other tasks by keeping your spine in a neutral position, which can significantly reduce strain on your back and improve overall comfort.

Gentle Exercises and Stretches

Incorporate postpartum back pain exercises like pelvic tilts and bridges to strengthen the core and lower back. Gentle stretches, such as the cat-cow pose, can help reduce stiffness and enhance mobility. Low-impact exercises like walking are especially beneficial, as they improve circulation and promote gradual strengthening.

Research indicates that pregnant women who experience low back pain and engage in a combination of educational programs and physical therapy report significant improvements in pain management and overall function. This highlights the importance of structured postpartum recovery programs that include physical therapy to restore muscle strength and alignment effectively.

Practicing Proper Body Mechanics

Adopting proper body mechanics is crucial for preventing and managing postpartum back pain. Use correct lifting techniques, such as bending at the knees instead of the waist, to minimize strain on your back. When holding your baby, keep them close to your body to ensure better weight distribution and reduce the risk of muscle strain or injury. These small adjustments can make a significant difference in protecting your back during daily activities.

Ice and Heat Therapy

Use ice packs to reduce inflammation and follow with heat packs or a warm bath to relax tense muscles. Alternating between cold and heat therapy can improve blood circulation, enhance muscle recovery, and provide effective relief from postpartum back pain.

Get a Massage

A massage helps alleviate muscle tension and stress management. Opt for a therapist skilled in postpartum recovery to address muscular dysfunction and pelvic girdle pain.

Consider Doing Relaxation Techniques

Engage in relaxation techniques like deep breathing or meditation to lower chronic stress, which can worsen physical discomfort. These practices not only promote mental well-being but also help relax tense muscles, reducing overall postpartum back pain.

Consider Physical Therapy

A one-on-one PT session can target specific issues like multifidus muscle dysfunction, diastasis recti, or muscle imbalance. Therapists may also recommend pelvic floor exercises or interventions such as osteopathic manipulative therapy or interventional pain management for severe cases.

When to Seek Medical Help for Postpartum Back Pain

While most cases of back pain postpartum resolve with self-care, there are situations where seeking medical advice is essential. If you experience persistent low back pain or leg pain, numbness, weakness, or loss of sensation, it’s important to consult a healthcare provider. Additionally, if the pain interferes with your daily activities or continues to worsen over time, professional intervention may be necessary. In severe cases, treatments such as diagnostic injections, epidural steroid injections, or radio-frequency ablation might be required to address underlying conditions like bulging discs or sacral fractures effectively.

Get Relief from Postpartum Back Pain with Continuous Motion Physical Therapy

Get Relief from Postpartum Back Pain with Continuous Motion Physical Therapy

Continuous Motion Physical Therapy offers specialized care for postpartum back pain. Their personalized approach, including restorative neurostimulation and therapeutic joint injections, addresses pain at its source. Schedule a one-on-one PT session to improve muscle activation patterns, enhance coordinated muscle support, and reclaim your mobility.

Conclusion

Postpartum back pain is a common but manageable condition. By focusing on posture correction, postpartum exercises, and stress management, you can accelerate your recovery. Don’t let chronic pain management take away from the joys of motherhood—seek professional help when necessary to ensure a complete recovery.

FAQs

What helps back pain after pregnancy?

Engaging in postpartum back pain exercises, using ergonomic adjustments, and practicing relaxation techniques can significantly relieve postpartum back pain. Incorporating diet and exercise to manage excess weight is also beneficial.

Does walking help postpartum back pain?

Yes, walking is a low-impact exercise that improves circulation, strengthens the lower back, and promotes muscle balance. Start with short walks and gradually increase your duration.

How to sleep with postpartum back pain?

Use a supportive mattress and supportive belts and pillows for proper spinal alignment. Sleeping on your side with a pillow between your knees can alleviate pressure on the lower back and pelvis.

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Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Khristian McGinley, PT, DPT Cert. DN

therapy in pregnancy

Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Renée Ruchala - CSCS

Renée Ruchala, Strength and Conditioning Specialist grew up in Chicago, IL. Growing up as a dancer, she developed a deep passion for fitness, sports, and health. After hitting a plateau in her ballet, she realized the benefits of strength training for dancers and all athletes. She knew she wanted to pursue a career in coaching athletes. 


She earned her Bachelor’s degree in Exercise Science from Grand Canyon University in 2023. Renée was a sports performance intern at the University of Utah, Arizona State University, and Grand Canyon University. She worked alongside collegiate strength and conditioning coaches with both men’s and women’s Olympic sports teams in the weight room. 


In addition to sports performance, Renée is also a professional dancer with the Arizona Rattlers Indoor Football Team and a Coach at F45 Training GSQ.


Renée’s Certifications:

  • Certified Strengthen and Condition Specialist (CSCS) 

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified