Postpartum Back Pain Relief: Tips for New Moms

Postpartum back pain is real. If you’ve recently had a baby and your back is constantly aching, you’re not alone. Many new moms deal with ongoing pain after childbirth, and not just for a few weeks. It can last for months if it’s not treated properly.

Your body just went through a massive change. Carrying a baby, going through labor, lifting, feeding, and lack of sleep all take a toll on your spine. And when you don’t give your back proper support and care, the pain sticks around.

Here’s what causes postpartum back pain, what actually helps, and how you can get relief at home without expensive therapy sessions, medication, or surgery.

Why Postpartum Back Pain Happens

Back pain after birth isn’t just from labor. It starts during pregnancy and can continue long after. Here’s why:

• Hormones: The hormone relaxin is released by your body during pregnancy. It helps your pelvis expand by releasing tension in your ligaments and joints. The problem is, it also weakens the support in your lower back.
• Weight increase and physical changes: Your posture changes as your baby gets bigger.
• Weak core muscles: After delivery, your abs and pelvic floor muscles are stretched and weaker. They stop supporting your back properly.
• Lifting and carrying: Babies aren’t heavy at first, but all that bending, picking up, and carrying without proper form adds up fast.
• Breastfeeding posture: Hunched shoulders, long hours sitting down, and neck strain while feeding put more pressure on your spine.

This all leads to pain in your lower back, between your shoulder blades, or around your neck. Sometimes it even feels like sciatica or hip pain.

How Long Does Postpartum Back Pain Last?

It depends. For some moms, it fades within a few weeks. For others, it lasts for months or even years, especially if your body doesn’t get a chance to heal properly.

Ignoring it doesn’t help. If the pain is still there after six weeks, or if it’s getting worse, it’s time to take action.

Tips That Help With Postpartum Back Pain

You don’t need a long list of treatments. You need a few things that actually work. These aid in your body’s healing process and are easy and non-invasive.

1. Improve Your Posture

It sounds basic, but how you sit, stand, and move matters more than you think. Poor posture adds pressure to your spine.

• When feeding your baby, use pillows to support your arms and baby’s weight.
• Keep your feet flat and sit up straight.
• Avoid slouching on the couch while holding your baby.
• When standing, keep your weight balanced. Don’t lean on one hip.

Even small changes in how you sit or lift can relieve a lot of stress from your back.

2. Use a Back Support Device

A spinal decompression device like the Spinal Backrack can help ease pressure on your spine at home. It works by gently stretching your back, releasing tension, and realigning your vertebrae.

It’s non-invasive, drug-free, and designed by spinal specialists. You can use it for a few minutes a day while lying down no need for appointments or special setups. It’s a practical tool, especially when you’re short on time and energy.

3. Strengthen Your Core

A weak core puts all the load on your spine. You don’t need a full workout. Just a few gentle exercises, done consistently, can rebuild strength and improve support.

• Pelvic tilts: Slowly lie on your back while your knees are bent, then rock your pelvis upward gradually.
• Bridge posture: involves lifting your hips off the ground while keeping your shoulders down.
• Bird-dog: On all fours, extend one arm and the opposite leg, hold, then switch sides.

Start slowly. These help reactivate your muscles and reduce pain over time.

4. Stretch Often

Tight muscles pull on your spine. Stretching gives you relief and helps you move better throughout the day.

• Stretch your hip flexors, hamstrings, and lower back daily.
• Try simple yoga poses like child’s pose or cat-cow.
• Focus on slow, steady breathing while you stretch.

Even five minutes of stretching a day helps.

5. Avoid Overlifting

You lift a lot as a mom, but how you do it makes a difference.

• Bend your knees, not your waist.
• Hold your baby close to your body.
• Avoid twisting when holding weight.
• Use your legs rather than your back when lifting objects.

If something feels too heavy, ask for help. Overlifting just makes the pain worse.

What About Sleep?

Poor sleep makes everything harder. And we know sleep is already rare when you have a baby. But try to give your back proper rest when you can.

• Sleep on your side, using a pillow in between your legs.
• Use a firm mattress that supports your spine.
• Try not to fall asleep in awkward positions while feeding or rocking.

And remember: even short naps matter if your body is resting the right way.

Save Money, Still Get Results

Back pain relief doesn’t need to be expensive. Here’s how to care for your back without blowing your budget:

• Use home tools like the Spinal Backrack instead of booking physical therapy sessions.
• Stream free postpartum yoga or stretching videos online.
• Stick to simple home exercises no gym needed.
• Focus on posture and movement throughout the day.

Spending money doesn’t always mean better results. Consistency matters more than cost.

When to See a Doctor

Most postpartum back pain improves with care and time. But sometimes it signals something more serious.

Call your doctor if:

• Pain is getting worse instead of better
• You feel numbness or tingling in your legs
• You have trouble standing or walking
• Pain keeps you from sleeping or caring for your baby

It is best to get checked than to wait and let things worsen.

Daily Habits That Help

The best results come from what you do every day not just one-time fixes. Here’s what supports your spine long-term:

• Move often: Avoid sitting in the same position too long.
• Drink water: Your spinal discs need hydration to stay healthy.
• Eat well: Nutrients like calcium and magnesium support bone and muscle health.
• Take breaks: Give your back a rest when it feels tired.

Healing your back doesn’t need to be a full-time job. A few smart habits each day go a long way.

So, What’s the Best Way to Treat Postpartum Back Pain?

Postpartum back pain happens for a reason. Your body went through a lot, and it needs real support, not just rest. Fixing your posture, strengthening your core, using tools like the Spinal Backrack, and avoiding bad movement habits all add up.

You don’t need to wait for the pain to go away on its own. Most of the time it won’t. But that doesn’t mean you need medication or constant appointments either. You can take care of your spine at home with simple, effective steps that fit into your life as a new mom.

You’re already doing a lot. You deserve to feel better while doing it.