Becoming a new mom is one of life’s greatest joys, but the postpartum period often comes with unexpected physical challenges. Among the most common issues? Back pain. The good news is that with the right postpartum exercises, you can relieve pain and regain strength. This guide will walk you through the top 10 most effective postpartum back pain exercises that focus on gentle movements, strengthening key muscles, and supporting recovery. Whether you’ve had a vaginal delivery or a caesarean birth, these exercises are designed to meet your individual needs and improve your quality of life.
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As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Why Do Moms Experience Back Pain?
Postpartum moms often experience back pain due to the significant physical changes their bodies endure during pregnancy and after childbirth.
The main reasons are:
- Postural changes
- The growing baby shifts a mom’s center of gravity, leading to postural changes that strain the back muscles.
- Extra weight gain
- the extra weight gained during pregnancy increases pressure on the spine and sacroiliac joints, which can linger postpartum.
- Hormonal shifts
- Hormonal shifts, particularly the release of relaxin, loosen ligaments and joints to prepare for delivery, leaving them unstable and more prone to strain.
- Weakened core and Pelvic floor muscles
- Weakened core and pelvic floor muscles from pregnancy and delivery further reduce spinal support, making everyday activities like lifting or nursing the baby more taxing.
Common Symptoms of Postpartum Back Pain
Identifying the Type of Pain
- Dull aches in the lower back.
- Pain in the hip area and pelvic girdle .
- Stiffness and tightness in the back muscles.
- Sharp pain in the upper back or shoulder blades.
- May have radiating pain down the legs.
- May have pain when bending, lifting, or twisting.
- Discomfort after sitting or standing for long periods.
The 10 Best Postpartum Back Pain Exercises
Pelvic Tilts:
Purpose: To strengthen the abdominal wall and reduce low back pain.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Inhale, exhale and engage your pelvic floor muscles while tilting your pelvis upward.
- Hold for a few seconds and release.
- Note: while you are in the “hold” stage, engage your abdominal muscles by squeezing it.
Bridge Exercises:
Purpose: Targets the glutes and hamstrings, promoting hip stability.
- How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, engaging your glutes.
- Hold for a moment and lower back down.
Clamshells:
Purpose: Increase hip abductor strength, particularly the gluteus medius.
- How to do it:
- Lie on your side with your knees bent.
- Keeping your feet together, lift your top knee while keeping your pelvis stable.
- Lower the knee back down and repeat.
Side-Lying Leg Lifts:
Purpose: Strengthens the hip abductors and glutes.
- How to do it:
- Lie on your side with your legs straight.
- Lift the top leg toward the ceiling, then lower it back down.
- Ensure your hips stay stacked.
Seated Piriformis Stretch:
Purpose: Stretches the piriformis muscle, which can contribute to hip pain.
- How to do it:
- Sit with one leg crossed over the other and the foot of the top leg resting on the opposite knee.
- Gently lean forward to feel a stretch in the buttocks.
Knee-to-Chest Stretch:
- Purpose: Relieves tension in the lower back and stretches the hip flexors.
- How to do it:
- Lie on your back and bring both knee toward your chest, holding it with both hands.
- Hold the stretch for 15-30 seconds, rest and then repeat.
Knee to Chest Exercise or Knee Lifts:
Purpose: Increase hip flexor muscles
- How to do it:
- In standing, bring your R knee to your chest and then alternate to the L knee.
- For proper form, make sure you keep an upright posture and use your abdominal muscles to lift your leg up.
Pelvic Floor Exercises (Kegels):
- Purpose: Strengthens the pelvic floor muscles, providing support to the hips.
- How to do it:
- Contract and lift the pelvic floor muscles as if you were stopping the urine flow.
- Hold for a few seconds, then release.
Hip Flexor Stretch:
Purpose: Stretches the hip flexors, which can become tight during pregnancy.
- How to do it:
- Take a step forward with one foot, bending the knee, and keeping the other leg straight.
- Lean forward slightly, feeling a stretch in the front of the hip.
Wall Sits:
Purpose: Strengthens the quadriceps, hamstrings, and glutes.
- How to do it:
- Stand with your back against a wall and lower into a sitting position, as if sitting in an invisible chair.
- Hold for as long as comfortable.
Additional Tips for Managing Postpartum Back Pain
- Incorporate a Warm Bath:
- Soaking in a warm bath can relax tense back muscles.
- Use Proper Body Mechanics:
- Bend at your knees, not your waist, when lifting your baby.
- Stay Hydrated:
- Drink plenty of fluids to promote healing.
- Listen to Your Body:
- If an exercise causes severe pain, stop and consult your healthcare provider.
Tips for Managing Postpartum Back Pain for New Moms
Managing postpartum back pain as a new mom is about embracing self-care with love and intention. Start with mindful posture and body mechanics by sitting upright while feeding your baby, ensuring your back is well-supported, and always bending at the knees when lifting your little one to protect your back.
Incorporate gentle exercises into your routine, such as pelvic tilts to engage your core and child’s pose for soothing lower back relaxation. Ease the emotional and physical toll of new motherhood by practicing stress management techniques like mindfulness or meditation and taking short breaks to rest and recharge.
As you adjust to your new parenting roles, don’t hesitate to share responsibilities with loved ones and give yourself permission to recover without overexertion. Stay hydrated by drinking plenty of fluids and fuel your healing journey with nutrient-dense meals that nourish your body. These small, intentional steps can make a big difference in alleviating postpartum back pain while supporting your overall well-being.
Natural Remedies for Postpartum Back Pain
Heat and Cold Therapy
- Apply a heating pad or warm bath to relax tight muscles.
- Use cold packs to reduce inflammation.
Massage Therapy
- A gentle back massage can alleviate tension and improve blood flow.
Yoga and Mind-Body Practices
- Try postpartum yoga for gentle stretches and relaxation.
Supportive Devices
- Use a lumbar pillow for back support.
- Consider a baby carrier that distributes weight evenly.
Wear Comfortable Clothing and Footwear
- Choose supportive shoes and avoid high heels to maintain good posture.
Postpartum Back Pain Exercise Precautions
When exercising after having a baby, it’s important to take precautions to avoid injury and promote proper healing.
Here are key things to be careful of:
- Avoid High-Impact Exercises
- Stay away from running, jumping, or other high-impact movements until your body has healed, especially if you have diastasis recti or pelvic floor weakness.
- Don’t Skip the Warm-Up
- Always do a gentle warm-up to prepare your muscles and joints for movement, reducing the risk of strain.
- Avoid Overstretching
- Hormonal changes, like relaxin, can make your joints and ligaments more flexible, increasing the risk of injury if you overstretch.
- Be Mindful of Core Exercises
- Skip exercises that put excessive pressure on the abdominal wall, such as sit-ups or planks, if you have diastasis recti or weakened core muscles.
- Don’t Ignore Pain
- If you feel pain during an exercise, stop immediately. Pain is your body’s way of signaling something isn’t right.
- Avoid Heavy Lifting
- Don’t lift heavy weights too soon, as this can strain your pelvic floor muscles and back. Start with bodyweight exercises or light resistance bands.
- Don’t Forget Pelvic Floor Safety
- Avoid exercises that increase intra-abdominal pressure, such as jumping jacks, until your pelvic floor is strong enough to handle it.
Taking these precautions can help you ease back into fitness safely and effectively, supporting your recovery and long-term health.
When to Seek Help
While gentle exercises can provide pain relief, chronic pain or warning signs like severe pain, numbness, or difficulty with everyday activities should be evaluated by a physical therapist or other healthcare provider.
The Takeaway
Your postpartum recovery is a journey, and incorporating these gentle physical activities into your daily routine can make a world of difference. Regular exercise not only eases back pain but also strengthens your core muscles, improves hip mobility, and enhances your overall quality of life.
Remember, every new mom deserves good care. Take it one step at a time, and celebrate the small victories along the way. You’ve got this, mama!
References
- Goldsmith LT, Weiss G. Relaxin in human pregnancy. Ann N Y Acad Sci. 2009 Apr;1160:130-5. doi: 10.1111/j.1749-6632.2008.03800.x. PMID: 19416173; PMCID: PMC3856209.
- Carvalho MECC, Lima LC, de Lira Terceiro CA, Pinto DRL, Silva MN, Cozer GA, Couceiro TCM. Lombalgia na gestação [Low back pain during pregnancy]. Rev Bras Anestesiol. 2017 May-Jun;67(3):266-270. Portuguese. doi: 10.1016/j.bjan.2016.03.002. Epub 2016 May 21. PMID: 27220735.
- Ostgaard HC, Andersson GB. Postpartum low-back pain. Spine (Phila Pa 1976). 1992 Jan;17(1):53-5. doi: 10.1097/00007632-199201000-00008. PMID: 1531555.
- Kisner, C., & Colby, L. A. (2012). Therapeutic exercise: Foundations and techniques (6th ed.). FA Davis Company.
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