Back Pain after Childbirth: Everything You Need to Know
By Teddyy Editorial Team | Last Updated: April 23, 2026
Experiencing back pain after childbirth is extremely common, affecting nearly half of all new mothers in the postpartum period.
You finally made it through your pregnancy and now you hold your precious, beautiful baby in your arms. All those months of discomfort were worth it, weren’t they? But now, along with your baby, you are also nursing a pesky bout of back pain after childbirth.
What is postpartum back pain
Back pain after childbirth is a very common condition that almost every 1 in 5 women experiences for three to six months after childbirth. Lower back pain is the most common type experienced, but women may also experience tailbone pain and upper back pain due to reasons such as lifting their baby or hunching while breastfeeding.
It is also possible to experience back pain after C-section delivery, as recovery from this type of delivery typically takes longer than a traditional vaginal birth. Additionally, extended periods of rest and inactivity after surgery can weaken the core muscles and lead to back pain.
What causes postpartum back pain
Many of the same causes that were contributing to your back pain during pregnancy, might still be contributing to your achy back now.
Also read: postpartum massage for pain relief.
During pregnancy, several factors can contribute to your back pain. As the uterus (womb) expands, it can stretch and weaken the abdominal muscles, altering your posture and putting strain on your back. The extra weight gained during pregnancy can also put additional stress on the joints, leading to discomfort or pain. Furthermore, hormonal changes that occur during pregnancy to prepare your body for childbirth can cause ligaments and joints to loosen, including those that attach the pelvis to the spine, which can also contribute to back pain.
Your body went through all of these, and even more changes, during the long nine months. And the effects of these changes won’t disappear overnight.
To make things worse, many new mothers use poor breastfeeding posture, straining their neck and upper back muscles resulting in even more back pain.
How long does back pain after childbirth last
Postpartum backpain should get better within a few months after delivery. But if you have had back pain before or early on in your pregnancy, you might have long-term back pain even after childbirth. Being obese also increases your risk of chronic back pain.
Also read: recovery tips after caesarean delivery.
How to get relief from back pain after childbirth
Start by visiting your doctor and letting them know about your back pain. Some common back pain after childbirth home remedies is:
Low-impact exercises
Moving around might be the last thing you will feel like doing, but it can help! Low-impact exercises can help strengthen your back muscles, which can help improve back pain. Start with easy walks and add more exercises to your routine with your doctor’s guidance. Definitely get your doctor’s advice about exercises for back pain after cesarean delivery.
Practice good body posture
- Sit and stand up straight and avoid slouching.
- Learn the proper breastfeeding positions and choose a comfortable chair or pillows that give extra support to your back and arms.
- Always bend from your knees, and not from your waist. It may also be a good idea to switch to a high absorbency brand such as Teddyy baby Diapers, one of the top diaper brands in India. Teddyy Diapers give up to 6 hours of leak-free use and make sure you don’t have to keep repeatedly bending to change and throw away diapers.
Take care
- Take warm baths and showers once your doctor has okayed it.
- Use heating pads on the aching area to relax the muscles and reduce pain.
- Get a gentle massage to help reduce muscle tension and muscle spasms from pregnancy and childbirth.
- Wear supportive clothing such as a postpartum belly band to help support your weakened belly, pelvic floor muscles, and back, to reduce pain.
- Let someone else do the heavy lifting for you until your full recovery.
Home remedies for postpartum back pain
Most postpartum back pain responds well to consistent self-care over a few weeks:
- Hot and cold compresses: Use a warm pack for muscle stiffness; ice for sharp inflammation. Alternate for 15–20 minutes.
- Gentle massage: Ask your partner or a postnatal massage therapist for back and shoulder massage with warm sesame or coconut oil. Avoid deep pressure on the lower back in the first 6 weeks.
- Supportive pillows: Use a feeding pillow during nursing and place a small cushion behind your lower back when sitting.
- Magnesium-rich foods: Almonds, spinach, bananas, and dark chocolate help relax tense muscles.
- Adequate calcium and vitamin D: Pregnancy depletes both; replenishing supports bone and muscle health.
- Warm baths: Once your doctor clears you (usually 6 weeks), a warm bath with Epsom salts soothes muscle tightness.
Gentle exercises to relieve postpartum back pain
The right movements rebuild core stability and ease back pain. Start slowly, ideally after your six-week postnatal check:
- Pelvic tilts: Lie on your back, knees bent. Gently tilt your pelvis to flatten your lower back against the floor. Hold 5 seconds, repeat 10 times.
- Cat-cow stretches: On hands and knees, alternate arching and rounding your back slowly to ease spinal stiffness.
- Knee-to-chest: Lying down, draw one knee gently to your chest, hold 20 seconds. Switch sides.
- Glute bridges: Strengthen the back and core without strain.
- Walking: 15–30 minutes a day improves circulation and reduces stiffness.
- Postnatal yoga: Look for classes specifically designed for new mothers — avoid intense backbends or twists for the first 3 months.
Stop any exercise that causes sharp pain, leaking, or pelvic heaviness — those are signs you need a pelvic health physiotherapist before continuing.
How to prevent back pain when caring for a baby
Daily baby care creates the perfect setup for back strain. Small adjustments make a big difference:
- Bring the baby to you, not the other way round. Use a feeding pillow to lift the baby to breast level instead of hunching down.
- Adjust the cot height so you don’t have to bend deep when picking up the baby.
- Squat, don’t bend. When lifting the baby from the floor or car seat, bend your knees and keep your back straight.
- Switch carrying sides regularly — always carrying on one hip overloads the same muscles.
- Use a properly fitted baby carrier that distributes weight across your shoulders and hips, not your lower back.
- Sit fully back in chairs with a cushion behind your lower back during long feeds.
- Sleep on your side with a pillow between your knees to keep your spine aligned.
When to see a doctor about postpartum back pain
Most cases resolve in 3–6 months. See your doctor if you have:
- Severe pain that doesn’t improve with rest and home care
- Pain shooting down one or both legs (possible sciatica or disc issue)
- Numbness, tingling, or weakness in the legs or feet
- Loss of bladder or bowel control (rare but urgent — go to A&E)
- Fever along with back pain (possible kidney infection)
- Pain that wakes you from sleep regularly
- Persistent back pain past 6 months postpartum
A pelvic health physiotherapist or osteopath who specialises in postnatal care can identify whether your pain is muscular, joint-related, or linked to pelvic floor dysfunction — and give you a targeted recovery plan.
References & Sources
- World Health Organization (WHO). Maternal and Newborn Health. who.int
- Indian Council of Medical Research (ICMR). National Guidelines for Maternal Care. icmr.gov.in
- American Academy of Pediatrics (AAP). Caring for Your Baby. aap.org
- Indian Academy of Pediatrics (IAP). Child Health Guidelines. iapindia.org
- National Library of Medicine. Diaper Dermatitis. pubmed.ncbi.nlm.nih.gov
- National Institute of Nutrition (NIN). Dietary Guidelines for Indians. nin.res.in
- AAP. Safe Sleep Recommendations. aap.org/safe-sleep
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Frequently Asked Questions
When to call your doctor?
As mentioned before, postpartum back pain is very common, and usually resolves on its own with some home remedies. But the signs below might indicate an underlying health condition or an infection:
•Severe, constant, and progressively worsening pain.
•Back pain is accompanied by a fever.
•Sudden loss of feeling in one or both legs, and sudden feeling of weakness.
•Loss of sensation in your buttocks, groin, or genital area.
It definitely won’t be easy living with back pain when you already have a lot to take care of; but take heart in knowing that the discomfort won’t stick around forever.
Why does my back hurt so bad after giving birth?
The weight gain during pregnancy, as well as the physical exertion of labor and delivery, can all contribute to back pain after giving birth. Additionally, hormonal changes during pregnancy and breastfeeding can cause the ligaments and muscles in the back to become more relaxed, which can lead to pain and discomfort.
How long does postpartum back pain last?
In general, back pain can last between 3 to 6 months after childbirth. However, for some women, back pain can persist even longer.
Is it normal to have back pain after 2 months of delivery?
Yes, it is normal to have back pain after 2 months of delivery. Back pain after giving birth can persist for several months or even longer. If the pain is severe or interferes with your daily activities, you should consult with your doctor and get yourself checked.
How do I relieve lower back pain?
There are several ways to relieve lower back pain after giving birth, including:
•Low-impact exercises like walking or swimming
•Good posture and body mechanics
•Heat or cold therapy
•Over-the-counter pain medications (always check with your healthcare provider before taking any new medication)
•Massage or physical therapy
•Relaxation techniques like deep breathing or meditation
Can breastfeeding cause back pain?
Yes, breastfeeding can cause back pain in some women. The physical demands of holding a baby and breastfeeding can put strain on the neck, shoulders, and back muscles. Additionally, the relaxed ligaments and muscles during breastfeeding can contribute to back pain. It is important to use good posture and body mechanics while breastfeeding and to take breaks and stretch as needed.