How to Handle Back Pain After Having a Baby


How to Handle Back Pain After Having a Baby


Written by: Luke Douglas

Many new moms hope that the back pain associated with carrying your lovely bundle of your in your belly will stop, or at least become less intense once the baby is born. But the accumulated stress of stretching your uterus, the pressure on your lower back, the weakened abdominal muscles and the hormonal fluctuations that have affected your joint health will unfortunately last well after giving birth.

This is going to be a long journey, moms, but with a few adjustments to your lifestyle and recovery techniques, you can help your body heal and get rid of back pain in time.

Incorporate moderate workouts

A healthy pregnancy can be easily enriched with some light and moderate training programs that help you keep your muscles strong, and your ligaments and other connective tissue in working order. But unless your doctor has instructed you otherwise, a workout routine post-delivery can be of great help for new moms, too!

With the help of proper warmups, plenty of healthy stretches, walking, swimming, and other low-impact exercises aim to boost your balance, restore your compromised posture from carrying a load for nine months, and give you the much-needed strength to care for your little one as soon as you get home.

Don’t forget to stretch it out

Did I mention stretches? Because they truly are essential in keeping your ligaments, tendons and muscles healthy after giving birth, both vaginally and via a cesarean section. However, it’s different for moms who have a history of regular exercise and those who are just getting used to mild activity, so remember to listen to your body.

Whether you’re using a Pilates ball, or a plain yoga mat, a teacher-led class of post-partum yoga, or you have your at-home asanas, if you feel discomfort or pain that isn’t your regular back pain, slow down, stop and try a different position. Everyone is different, so some stretches may feel amazing for you, while others might be too much at first.

Get your vitamins in check

Surprise, surprise! Your diet can truly make or break your recovery after you bring a baby into this world, and micronutrients (your vitamins and minerals) are every mom’s best friend in combating back pain and other soreness associated with pregnancy and giving birth. For instance, vitamin C is a powerful ingredient that promotes collagen production, and collagen is a crucial ingredient in your bones, connective tissue and joint fluid. Vitamin E aids better circulation, enhances healing and reduces pain.

And the list doesn’t end here, not by a long shot. Each and every one of these little devils has a clear purpose to help your body not just fight pain, but heal your body more quickly and efficiently. If your diet doesn’t provide you with enough sources of micronutrients, look for high-quality vitamins online to supplement your diet and speed up the recovery process.

Bed-rest is a must

Ask your doctor to help you find the best positions that will alleviate your pain, and be comfortable enough for you to sleep in. Check for how long every day you should stay in bed, and how much time you should spend being active. That might mean you’ll need some extra help with the baby and around the house, but that will help you recover faster.

There are also various support pillows for nursing, sleep and carrying your baby that can help you find this comfy position in which you can rest properly, and do your best to get enough quality sleep every night. Yes, I know this may sound like mission impossible for new moms, but take care of your little nestling in shifts, and nap as often as you need!

Correct your posture

You’ll be eager to do it all now that your belly is no longer in the way – picking up toys, random floor inspections after feeding, all sorts of things that seem ordinary, but that can worsen your back aches. First and foremost, mind your posture whenever you’re walking or sitting, as that will help you distribute your body weight evenly, without putting too much stress on your back.

Avoid lifting heavy items until you restore your strength, and find comfortable nursing positions that will work for you and the baby. The same goes for carrying your infant, as you should avoid those famous one-hip carries, and use front carriers that are designed also to distribute the load evenly, and take some pressure off your already tired back.

Luke is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.



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