WHAT IS POSTPARTUM BACK PAIN

Nagging stiffness and soreness in your back that makes your postpartum recovery that much more fun (not!).

WHAT CAUSES POSTPARTUM BACK PAIN

Those wacky pregnancy hormones that loosened your ligaments and joints are still to blame, along with the strained abdominal muscles that have wreaked havoc on your posture. And let's not forget all that pushing you did in the delivery room (as if you could), as well as the bending and baby lifting (and rocking) you're doing around the clock now. Later on, holding your growing baby the wrong way can lead to pain.

WHAT YOU NEED TO KNOW ABOUT POSTPARTUM BACK PAIN

It takes time for your back to return to normal (whatever that might be for you), so be patient and don't try to do too much too soon.

WHAT TO DO ABOUT POSTPARTUM BACK PAIN

Easy does it. You can help your back get back to normal by being extra careful about how you use it (which takes some doing, since you use your back almost all the time) and doing a few easy, sensible exercises. 

  • Stay conscious of how you bend and lift: Start the movement from your knees, not your back, when you lift baby, laundry, stroller, etc.
  • Don't hunch over when you're feeding or cooing to your baby. A straight spine is a happier spine.
  • Start slowly with some gentle postpartum exercise, like pelvic tilts. 
  • Take a nice warm bath — in a very clean, scrubbed tub. (If you're recovering from a cesarean section, ask your practitioner to tell you when it's safe to bathe.) Or let a pulsating shower head work the magic. 
  • Use a footrest to elevate your feet slightly when sitting (and baby feeding). You deserve to put your feet up anyway! 
  • Try not to stand for long periods of time. Whenever possible, place one foot on a low stool when standing in order to take some pressure off your lower back. 
  • Get a massage! Press your partner into service or, if possible, go for a pro.