Becoming a mother is one of the most beautiful, life-changing experiences you’ll ever have. But along with the joy of holding your little one comes a series of unexpected challenges—one of the most common being postpartum back pain. Many new moms are surprised to find that their back hurts more after pregnancy than it did during those nine long months.
If this sounds familiar, you’re not alone. Research shows that lower back pain after pregnancy affects more than half of all new mothers, often lasting weeks or even months into the postpartum recovery period. But the good news is, with the right knowledge, self-care, and gentle exercises, you can heal and feel stronger than ever.
Let’s explore why your back might hurt more now, what’s really happening in your body, and how you can find relief.
1. Why Does Your Back Hurt More After Pregnancy?
1.1 Hormonal Changes and Relaxin
During pregnancy, your body produces a hormone called relaxin, which loosens ligaments and joints in your pelvis to prepare for childbirth. While this is essential for delivery, it also leaves your spine and hips less stable. After birth, it takes months for those ligaments to regain their strength, which means your back has to work overtime to support you.
1.2 Weak Core and Abdominal Muscles
Your growing baby stretched your abdominal muscles for months. After delivery, those muscles are weak and sometimes separated (a condition called diastasis recti). Without core support, your back becomes the primary stabilizer, leading to extra strain and discomfort.
This is why so many women feel like their lower back pain after pregnancy is worse than the backaches they had during pregnancy.
1.3 Posture and Everyday Mom Life
Let’s be honest: motherhood is full of back-breaking tasks. Feeding your baby while hunched forward, rocking them to sleep, carrying them on one hip, or leaning over the crib—these daily routines put continuous stress on your spine. Add sleep deprivation and stress, and your muscles tense up even more.
If you’ve been wondering, why does my back hurt after giving birth?—the answer may be as simple as posture.
2. How to Relieve Postpartum Back Pain
The amazing thing about the body is its ability to heal. With gentle self-care and the right moves, you can gradually reduce discomfort and rebuild your strength. Here are a few practical ways to start your postpartum recovery journey.
2.1 Practice Gentle Stretches and Exercises
Keyword-rich section: exercises for back pain after pregnancy, postpartum stretches, postpartum yoga
Strengthening your core and improving your posture will make a world of difference. Start with slow, controlled movements:
Relief Move 1: Cat-Cow Stretch
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Get on all fours, with your wrists under your shoulders and knees under your hips.
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Inhale, arch your back, lifting your chest and tailbone (Cow).
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Exhale, round your spine, tucking your chin to your chest (Cat).
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Repeat 8–10 times, moving slowly with your breath.
This gentle yoga pose increases spinal mobility and releases built-up tension in your back.
Relief Move 2: Pelvic Tilts
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Lie on your back with your knees bent and feet flat on the floor.
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Flatten your lower back against the mat by tightening your core and gently tilting your pelvis upward.
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Hold for 5 seconds, then release.
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Repeat 10–12 times.
Pelvic tilts help strengthen the deep abdominal muscles while easing pressure on your lower back.
💡 Tip: Always check with your healthcare provider before starting exercises after childbirth, especially if you had a C-section or complications.
2.2 Improve Your Posture
Mindful posture is one of the simplest but most powerful postpartum recovery tips. A few adjustments can save your back from unnecessary pain:
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While breastfeeding, use a pillow to bring your baby up to your chest instead of hunching forward.
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Keep your shoulders relaxed and avoid rounding your spine.
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When lifting your baby, bend at your knees, not your waist.
These small shifts will protect your back while making daily tasks easier.
2.3 Heat, Massage, and Self-Care
Sometimes your back simply needs rest and comfort. Try:
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A warm compress or heating pad to relax tight muscles.
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Gentle postpartum massage (either professional or at home with a foam roller or tennis ball).
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Prioritizing rest when you can—yes, easier said than done, but your body needs recovery time.
Remember, self-care is not selfish. When you take care of your back and body, you’re not just helping yourself—you’re becoming a stronger, healthier mama for your baby.
2.4 When to See a Professional
While most cases of postpartum back pain improve with time and home remedies, sometimes it’s important to seek help. Call your doctor if:
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The pain is severe or getting worse.
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You feel numbness, tingling, or weakness in your legs.
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Pain persists beyond six months postpartum.
A physical therapist specializing in postpartum recovery can guide you through safe, tailored exercises for long-term relief.
3. An Inspirational Note to All New Moms
It’s easy to feel frustrated when your back hurts worse now than it did while you were pregnant. But here’s the truth: this pain does not define you, and it won’t last forever.
Your body just did something extraordinary—it created life. It’s natural for your muscles and ligaments to need time and care to recover. Think of this as a season, not a setback.
Every stretch you do, every posture adjustment you make, and every moment of rest you take is a step toward healing. One day soon, you’ll look back and realize your body is not only recovered—it’s stronger, wiser, and more resilient than ever before.
Final Thoughts
Postpartum back pain is a common yet overlooked part of the motherhood journey. Hormonal changes, weak abdominal muscles, and the physical demands of caring for a newborn all contribute to why your back hurts more after pregnancy than during it.
The good news is—you’re not powerless. With gentle stretches, mindful posture, self-care, and patience, you can overcome this discomfort and support your body’s natural healing process.
✨ Remember, mama: You carried life, and now you’re carrying strength. Healing takes time, but you’ve got this.
💬 Which of these reasons resonates most with you? And have you tried any of the relief moves yet? Comment below—I’d love to hear your story!