How To Relieve Postpartum Back Pain? Tips & Techniques Revealed!


Has postpartum back pain made your life miserable? According to studies, around one-third of all new mothers suffer from severe back pain that has reduced their quality of life. Some of the common causes of postpartum back pain cited by doctors include stress, continuous bending and lifting, and wrong posture during breastfeeding. However, you don’t have to deal with this nagging problem any longer. In this article, we take you through some proven and tested techniques to relieve postpartum back pain.

Top 8 Tips To Relieve Postpartum Back Pain

1. Do Gentle Exercises

Start practicing gentle exercises. It will help strengthen your muscles in the post-delivery phase. Some of these exercises include walking, core strengthening exercises, deep belly breathing with abdominal contractions, yoga, kneeling pelvic tilts, kegels, shoulder lifts, head lifts, and curl-ups. However, keep in mind that you need to consult a healthcare professional before starting any healthcare regime.

Do Gentle Exercises After Pregnancy

2. Maintain Correct Posture

Are you aware that when you slouch, it puts strain on your spine? Thus, it is quite important to maintain correct body mechanics while doing the following activities. While lifting your child, bend down from the knee.

Follow the same practice while lifting the baby up to the breast while breastfeeding so that there is no need for bending or hunching. Also, while sleeping and sitting, make sure that you maintain the correct posture. An easy way to do this is by using proper lumbar rolls while sitting. When you are sleeping, the technique to follow is to keep pillows between your knees.

3. Maintain A Normal Body Weight

As you know, you put on weight during pregnancy. This is one of the main causes of back pain as being overweight puts extra pressure on your back muscles. Hence it is quite important to get back to your normal weight after a couple of months of your delivery. To make this happen, follow a correct diet by including fresh vegetables, fruits, and protein in your diet. Also, make sure that you do regular exercise and yoga.

4. Relax Your Muscles

Do you experience muscle soreness? The best way to get rid of this problem is by doing a professional massage or hot compress. Also, try doing meditation techniques or relaxation techniques to bring down your stress levels.

5. Eat A Protein-Rich Diet

Include protein in your diet as it strengthens your body and aids in recovery. It is recommended to include foods high in protein such as milk, yogurt, cheese, meat, fish, and beans.

6. Take Care While Feeding

When you are feeding your baby, sit in such a way with your back well supported and straight. The best way is to place a small pillow or cushion behind your waist so that it supports your lower back. The position should be in such as way that your feet can reach the floor.

Read More:- Pregnancy And Postpartum Rehabilitation For Athletes – Timeline

7. Do Not Bend Your Back

Stay away from bending your back while doing tasks such as picking up toys from the floor or bathing your baby. Kneel or squat as it does not put pressure on your back. Also, change the nappy of your baby on a raised surface. Do this task by kneeling on the floor next to a sofa or bed.  While pushing the pram or buggy, make sure that you keep your back straight. The other option is to carry your baby in a well-fitting sling.

8. Consult A Doctor If Necessary

Never make the mistake of ignoring If you experience excessive back pain for longer periods.  In such cases get an appointment fixed with an orthopedic specialist. Spine rehabilitation is an effective treatment method generally used to treat postpartum sciatica and lower back pain.


Postpartum back pain is a nagging problem faced by many. Especially during times when you have to pay utmost attention to your newborn baby, it becomes really difficult. However, by following the 8 tips discussed above, it is pretty easy to keep postpartum back pain at bay. Having said that, do not hesitate to consult a doctor if the pain persists for a longer period. It is always better to seek an expert opinion in such situations.    


Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

Learn More

Leave a Comment