Postpartum Back Pain Relief and Core Tips

As we celebrate Mother’s Day, it’s the perfect time to reflect on the strength, resilience, and love that define motherhood. The female body is truly amazing. From being able to grow and nurture another human inside of us for nine months to delivering the baby, every part of this process is truly a miracle. However, the ways our bodies prepare and go through this process, from the emotional to the physical, are often overshadowed. While we’ve made great strides raising awareness about postpartum mental health, like postpartum anxiety and depression, we often overlook the physical component of a new mom’s health.

The Physical Toll of Pregnancy and Postpartum Life

Back Pain During and After Pregnancy

During pregnancy, we gain a bunch of weight and might also develop some sort of back pain because of the excess weight we’re carrying around. After delivery, if you’re lucky, you’ll lose a good chunk of the weight. Most of us will also continue to have the nagging back pain, and if you didn’t have it before, you’ll probably develop some sort of back pain because we’re contorting our bodies in awkward angles to care for our precious baby (surprise!), not to mention hauling and loading the heavy car seat in an awkward position. How is that even fair?!

Lack of Guidelines After the Six-Week Checkup

In the early phases of recovery, whether you delivered naturally or had a C-section, we’re told to avoid any strenuous activities and no lifting more than 10–15 pounds for the first couple of weeks. We have a routine follow-up with our OBGYN about 6 weeks after, and most of us at that point are released into the wild and told we can do anything, with no set guidelines. We’re told to work on our core and the common phrase “make sure you do your Kegels” is thrown around here and there, but why?

What Really Happens to Your Core and Spine

While going through pregnancy and especially during childbirth, you will experience a lack of control of your pelvic floor and abdominal muscles that help to stabilize your spine because of the trauma and stress it undergoes. If you had a C-section, you are spared the weakened pelvic floor but you have your lumbar stabilizers cut and compromised. Scar tissue can cause significant delay in your ability to activate your abdominal muscles that stabilize your spine.

As a new mom myself to baby Atlas (pictured below!) and working in the spine world with some of the top spine surgeons in the country, here are a couple of tips to help prevent that nagging back pain and to restore our core after bringing another life into this world.

Five Tips to Prevent Nagging Back Pain After Pregnancy

1. Posture

Maintaining good posture is the most important thing you can do to protect your back. It is certainly not the first thing on your mind, especially for first-time moms, but the slightest attention you can pay to your posture will go a long way in protecting your back. In order to maintain a neutral spine as often as possible, make sure to squat at the knees instead of bending over to get the baby. You can also keep from bending over by keeping one leg extended behind you when retrieving items that are on the ground or down low in a crib.

2. Nutrition

Having a well-balanced diet—protein, fruits, and vegetables—is essential to recovery and to help prevent back pain. Eating a “healthy snack” is probably the last thing on your mind when you’re starving during the middle-of-the-night feedings or pumping sessions. However, prepping some healthy snacks ahead of time can help make those late-night munchies for extra cheddar chips less tempting. Making sure that you eat well, prioritizing protein intake, and staying well-hydrated helps with muscle recovery, which is so important for stabilizing your spine. The stronger your muscles are, the less stress there is on your spine, therefore helping to prevent back pain.

3. Ergonomics

Whether you’re carrying the baby in a carrier, changing a diaper, or nursing and feeding, make sure you’re set up for success. When carrying the baby carrier, try to use two hands and keep it as close to your body as possible. Try to avoid the one-arm and swing method that has you bending over sideways. A changing station that allows you to stand up straighter instead of hunching over is a game changer. Hinging at your hips and engaging your core can prevent you from straining your back, especially when you’re wrangling those squirmy arms. Feeding your baby is going to take up a lot of your day and night, so having a comfortable chair with good lumbar support is vital. Also, getting some pillows like a Boppy to help support your arms and keep your baby elevated so you’re not straining will go a long way for both your back, neck, and arms.

4. Movement

There’s an endless list of things that need to be done—feed the baby, burp the baby, put the baby to sleep, change diapers, and then repeat. While the baby is sleeping, you’re then racing to clean bottles, do laundry for the hundredth time for all the dirty clothes and sheets from the blowouts and spit-up, and pump. If you’re lucky, you’ll then try to catch a quick nap before your baby wakes up to repeat it all over again. It’s always a race against the clock and there never seems to be enough time. Make sure you prioritize some time to get some movement in. A short walk, even for 10 to 15 minutes a day outside, has so many benefits. It helps keep your joints loose and prevents your muscles from stiffening up from doing all those tasks around the house. Vitamin D is always good to help boost your mood and energy. Plus, the gentle rocking can also help your little one fall asleep or stay asleep a bit longer.

5. Restoring Strength and Mobility: Pelvic Floor and Breathing Exercises

Kegels, breathing exercises, and stretching are the most important exercises you can do after having children. Most of us think once we do them for a few weeks we are good to go. Well ladies, you need to do these exercises for the rest of your life on a daily basis. Doing even just a few a day will make a difference. Even if you had a C-section, these are still necessary as carrying a baby for nine months stresses and weakens these muscles.

A Kegel is a contraction of your pelvic floor that is similar to stopping your flow of urine. This is not something to do while on the commode as it can cause problems later and the same goes for the breathing exercises. Take a deep breath in and, while exhaling, imagine you’re pulling a zipper up from your pelvis towards your chest. Once you get to your chest, hold it for 10 to 20 seconds and release. Contractions can start off small and build in intensity. It is ideal to try to hold them for 10 seconds and then work up to 30 seconds and repeat 10 to 15 times. Make sure you’re engaging those lower pelvic muscles too, not just your abdominal muscles.

Fill Your Cup First, Mama

Ladies, we can’t pour from an empty glass. Taking care of your body after birth is not a luxury, it is a necessity. Strengthening your spine and core allows you to show up as the best version of yourself for your family. Let’s commit to daily recovery habits that help us thrive in motherhood.