The Rooted Mama

You knew postpartum recovery would come with its fair share of discomfort, but this back pain? Not what you signed up for. Upper back, lower back—sometimes it feels like your whole spine is protesting motherhood. And honestly, it kind of is.

Think about it. You just spent months carrying a growing baby, adjusting your posture without realizing it, and then—boom—your core muscles took a serious hit during birth. Now, you’re spending hours hunched over feeding, rocking, and carrying a baby who somehow weighs double when they’re asleep.

But it’s not just “bad posture” or “normal new mom aches.” Your body is telling you it needs support.

Why Your Back Feels Broken (And What to Do About It)

1. The “New Mom Hunch”

Feeding, burping, baby-wearing—it’s all front-heavy work. Over time, your shoulders roll forward, your neck strains, and your upper back gets tight and sore.

What helps:

• Stretch your chest: Stand in a doorway with your arms bent at 90 degrees, pressing your hands against the doorframe. Step one foot forward and gently lean in until you feel a stretch in your chest and shoulders. Hold for 30 seconds.
• Strengthen your upper back: Simple exercises like wall angels or squeezing your shoulder blades together for a few seconds can help counteract the hunch.
• Adjust your feeding posture: Bring the baby to you, not the other way around. Use a firm pillow for support and sit with your back against a chair rather than slouching forward.

2. Your Core Needs Time to Rebuild

Your abdominal muscles stretched for months, and if you have diastasis recti (a common ab separation), your lower back is working overtime to compensate. The less core support you have, the more strain your spine takes on.

What helps:

• Use a belly band or postpartum binder in the first few weeks to provide extra core support and stability.
• Skip traditional ab exercises. Crunches and planks can make things worse. Instead, focus on deep core engagement with gentle breathing exercises like diaphragmatic breathing or pelvic tilts.
• Use your breath: On an exhale, think about drawing your belly button gently toward your spine while lifting your pelvic floor. This helps reconnect your core muscles.
• Support your lower back: If sitting for long periods, place a small pillow behind your lower back to maintain its natural curve.

3. You’re Doing Too Much, Too Soon

Lifting a car seat awkwardly, bending over the crib, or carrying a heavy diaper bag on one shoulder can all contribute to back pain. Your body is still healing, even if you feel ready to jump back into normal life.

What helps:

• Lift correctly: Instead of bending at the waist, squat down by bending your knees and keeping your back straight. Engage your core before lifting.
• Balance the weight: Use a backpack instead of a one-shoulder diaper bag or switch sides frequently to prevent muscle imbalances.
• Set up a supportive environment:
  • If your changing table or crib requires you to bend awkwardly, adjust it if possible or use a small stool for better positioning.
  • Ensure your chair or couch supports your lower back instead of encouraging a slumped posture.

4. Emotional Stress Shows Up in Your Body

Physical pain and emotional stress are closely connected. Many mothers unknowingly hold tension in their shoulders, neck, and lower back, especially if they’re feeling overwhelmed, unsupported, or anxious. (Take this quiz if you’re not sure HOW you feel, but know you feel something!)

What helps:

• Check in with your body throughout the day. Are your shoulders creeping up toward your ears? Is your jaw clenched? Noticing tension is the first step to releasing it.
• Incorporate mindful movement. Gentle stretching or even a short walk can help release tension.
• Don’t push through pain. If something hurts, listen to your body. Asking for help, resting when needed, and setting boundaries with others can help reduce physical and emotional stress.

5. Epidurals and Postpartum Back Pain

Epidurals provide pain relief during labor, but they can also have lingering effects on the spine and surrounding muscles. Some women experience soreness or stiffness at the injection site for weeks or even months. In some cases, the way an epidural affects the spinal nerves can contribute to chronic lower back pain.

What helps:

• Support your spine after birth. If you had an epidural, be mindful of your posture when sitting and standing. Avoid slumping into soft couches for long periods.
• Strengthen the surrounding muscles. Gentle back-strengthening exercises, like bird-dogs or bridges, can help stabilize the area and reduce pain.
• See a specialist if needed. If you have persistent pain at the epidural site or radiating nerve pain, a chiropractor or pelvic floor physical therapist can help assess your spine and posture.

You Deserve to Feel Good in Your Body Again

Postpartum recovery isn’t just about getting through the newborn phase—it’s about feeling strong, supported, and pain-free. Your body has been through so much, and the least you can do is give it a little love back.

FAQs About Postpartum Back Pain

1. How long does postpartum back pain last? Postpartum back pain typically improves within a few months, but it can persist for up to a year if left untreated. Gentle exercises, posture adjustments, and support from a specialist can help speed up recovery.

2. Can breastfeeding cause back pain? Yes. Poor posture while breastfeeding can strain your upper back and shoulders. Using a supportive pillow and maintaining proper posture can help.

3. When should I see a doctor about postpartum back pain? If your pain is severe, persistent, or accompanied by numbness or tingling, consult a doctor, physical therapist, or chiropractor for an evaluation.

4. Are there any postpartum back pain exercises I should avoid? Which exercises should I do? Yes. Avoid crunches, planks, or heavy lifting without proper core engagement. Instead, focus on deep core activation and gentle back-strengthening movements.

5. Can postpartum back pain be prevented? While some discomfort is normal, maintaining good posture, strengthening your core, and taking breaks from repetitive motions can help reduce the severity of postpartum back pain.

What’s been your biggest struggle with postpartum aches and pains? Let’s talk about it. Leave a comment!

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