24/12/2025
BACK PAIN AFTER CHILDBIRTH? STOP IGNORING IT, HERE’S WHAT TO DO NOW
Many new mums tell me:
“Ah, it is just back pain, it will go away on its own.”
"It's part of motherhood"
He he,
You know that dull ache in your lower back.
The stiffness when you pick up your baby.
The pain that wakes you when you turn from side to side at night.
The fatigue that makes you dread carrying anything.
Time alone does not fix this.
It does not matter if:
- You delivered naturally or via C-section.
- You are a first-time mum or you have four children.
- You are breastfeeding or working full-time.
- Everyone around you says, “That’s normal, all mums feel it.”
Your spine and muscles need structured care.
Here is what you can start doing "today", at home:
1. Observe where the pain comes from: during your day to day activities notice when you feel that pain:
Is it when you lift your child?
Is it worse when standing, walking or climbing stairs?
Is it only in your lower back or also in your hips?
Naming the pain is the first step.
2. Strengthen and coordinate your core muscles
Start with simple exercises:
Pelvic tilts: Lie on your back, knees bent. Tilt your pelvis slightly, hold 5 seconds, repeat 10 times.
Bridge pose: Lie on your back, lift your hips slowly, hold 5–10 seconds, repeat 8–10 times.
Cat-cow stretch: On hands and knees, alternate arching and rounding your back. Repeat 10 times.
Do this daily, even if it is just 5 –10 minutes.
Consistency matters more than intensity.
3. Move smartly
- Bend your knees, not your waist, when lifting your baby.
- Keep your core tight when picking up anything heavy.
- Avoid sitting in one position for too long; stretch every now and then.
Small posture changes prevent pain from getting worse.
4. Rest strategically
- Sleep whenever possible, even short naps.
- Use pillows to support your back while breastfeeding.
- Don’t ignore fatigue, overworking will worsen your pain.
You are not lazy.
You are not broken.
You are healing.
Let me tell you about one mum I worked with:
She was about six months postpartum, constantly bending, carrying, and suffering back pain daily.
The last straw that broke the camel's back was when one day she bent to pick something from the floor and suddenly experienced sharp excruciating pain!
Show could not bend more,
She could not stand up,
She just froze there.
She needed to be supported to lay on the bed,
The pain was bad.
She said it was about 9/10 (or worst pain imaginable).
After few days of guided habits and exercises, posture correction, and daily micro-routines,
She could lift her child without pain, and sleep through the night again.
Dear mums who feel “this is just part of motherhood.”
I am talking to you.
Back pain does not have to define your postpartum journey.
Your body deserves care.
Your spine deserves strength.
Your recovery depends on what you do and choose to avoid intentionally today.
No more waiting.
No more ignoring your body.
Start now, follow these steps, and regain your strength.
Comment or DM "ASSESS" and I will send you details for a virtual postpartum assessment where we talk through your symptoms and I explain what is happening in your body to help you gain clarity.
