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Mother stretching to relieve postpartum back pain

How to Get Relief from Postpartum Back Pain

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Back pain would have become quite familiar to you after nine months of pregnancy.

26/10/2016 - 11:59

Back pain would have become quite familiar to you after nine months of pregnancy. While you may be looking to escape from the back pain, it reappears after childbirth.


Why Do I Have Postpartum Back Pain?

Mother holding her back from postpartum pain

During pregnancy, a hormone known as relaxin is released. The hormone, as per its really obvious name, relaxes the joints and ligaments in your pelvic girdle so there’s more room for your child to be born. Relaxin also affects all the other joints in the body, causing instability and affecting your posture. This also leaves you susceptible to imbalanced alignment of the joints, inflammation and injury.

Women who had back pain before or during pregnancy are more likely to have postpartum back pain. Being overweight increases the risk of postpartum back pain as well.


What Can I Do About It?

Mother stretching with baby

Postpartum back pain normally goes away within a few months, although some women may be affected for longer. The most important thing you can do is to be careful about your back. Lifting something heavy? Get your partner to do it. It’ll feed his ego, and he gets some exercise. Be sure to use a sweet tone to make him feel a little better.

You can also try these steps:

  1. Pelvic tilts: Lie on your back on the floor with your knees bent. Breathe in deeply and press the small of your back against the floor while bending your pelvis up slightly. Hold for about ten seconds. Repeat for about five minutes.
  2. If you have to lift anything, squat down, tighten your abs, use your knees to lift and keep your back straight. Don’t bend over.
  3. Try not to stand for too long. Your back needs to rest.
  4. When breastfeeding, bring your child towards you; don’t bend over.
  5. Check with your healthcare professional on when you can exercise; this will help you strengthen your body overall. Start with stretches for flexibility.
  6. Go see a chiropractor for a massage.


If you experience severe pain that doesn’t go away or gets worse, get in touch with your healthcare professional. Numbness is also a bad sign. Call your healthcare professional immediately.

The most important thing to remember after childbirth is not to stress yourself out too much. Get back up from the family; your partner or your parents. Your partner can help you with the heavy chores around the house and your parents can maybe help you out with babysitting for a short while. Remember, they’ve got your back. Of course, you can make it up to them with some delicious food.

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