Back pain after childbirth

Back pain after childbirth: Why it occurs and how to help yourself

Back pain that troubled you during pregnancy unfortunately does not always disappear immediately after the baby is born. Moreover, it can even worsen or appear for the first time during the postpartum period. This is because, in addition to the "pregnancy" causes, new loads related to caring for the newborn are added. Understanding these factors is key to prevention and pain relief.

Causes of postpartum back pain

• Consequences of pregnancy. Weakened and stretched abdominal muscles (diastasis) cannot fully perform their support function, shifting all the load onto the back. Joints and ligaments relaxed by hormones remain unstable for several months after delivery.
• Load during labor. Prolonged and difficult labor, especially if you stayed in one position for a long time, creates a huge strain on the back and pelvic muscles.
• New daily loads. This is the main cause of pain. You constantly carry the baby in your arms, feed them in an uncomfortable position, bend over the crib and bathtub, lift the stroller. All these actions create asymmetric and constant stress on the back.
• Poor posture while feeding. While feeding the baby, a mother often hunches, leaning toward the infant. This causes strong tension in the neck, shoulder, and lower back muscles.

Prevention and recovery

The main rule — **"lift with your legs, not your back"**. When you pick up the baby, bend your knees while keeping your back straight. Arrange the space for caring for the child so you don't have to bend low (use a changing table). For feeding, set up a comfortable spot with pillows to support the back and arms.

Gradual return to physical activity after a doctor's approval, especially exercises to strengthen core and back muscles, is the best investment in the health of your spine. Read about general aspects of physical recovery in our guide.