5 Quick Advises From Experts To Prevent Back Pain After Birth

A backache during pregnancy can be bothersome. Yet, they can be survived through with a hope that it will all come to term with the birth of your baby.

What if the back pain goes away after birth, but comes back to haunt you later?


Such is the case with almost 50% of moms, who receive immediate relief from back pain after childbirth but become its victims soon after. To understand why it happens let’s go to the beginning of the story.

During pregnancy, your expanding uterus can put pressure on your abdominal muscles and weaken them. Your pregnancy weight only contributes to the stress on these muscles. Moreover, the ligaments and joints of your pelvis become loose during pregnancy and leave you with ‘oohs and aahs’ while lifting weight, rolling in bed, and sitting or standing for too long.


There is no magic wand that can remove your pain within a day after childbirth. Your body will take some time to regain strength, including your muscles and joints that need to get toned to restore their previous state.

Here are 10 tips suggested by William N. Levine, MD, and editor-in-chief of the Journal of the American Academy of Orthopaedic Surgeons, to help you deal with back pain after delivery.


1. Start Exercising Once Your Recover

After delivery, start with light exercises to help your muscles get back in their old form—side by side keep a check on how you lose your weight. Try stretching exercises or yoga that focus on your hip and abdominal muscles.

Note: Don’t forget to consult your doctor before practicing exercises post delivery. Prefer the time when your baby is fast asleep and you have some quiet moments to yourself.


2. Maintain Posture While Picking Up Your Baby

Moms often strain their back without realizing, while picking up or holding their baby.

  • If you are picking up your baby from the floor, bend from the knees, not the waist—your baby’s weight will otherwise put unnecessary pressure on your back. Tighten your abdominal muscles as you squat down and use your legs to push up.
  • When lifting them up from the baby bed, put down the slider and pull the baby towards you instead of lifting them up and over the crib.
  • While picking them up, bring your baby closer to your chest and, then, lift them. Avoid extending your arms before lifting them.

3. Maintain Posture While Carrying Your Baby

It is not just about picking up, carrying or holding your baby wrongly can also put pressure on your back.

  • Many moms have a habit of carrying their baby on their hip. Avoid it—it can put a strain on your back.
  • When buying a baby carrier, opt for a front-pack instead of a back-pack baby carrier.

4. Maintain Posture During Breastfeeding

Don’t bend or hunch while you are trying to get your baby to latch onto you. Hunching, every time you breastfeed your baby will strain your back and neck muscles. Bring them near your breasts, instead of bending into a bad posture.

5. C-section Moms Must Take Extra Care

Moms who have undergone a c-section must wait for a minimum of 6 weeks before thinking about starting any exercises. Your doctor must give you a green signal before you set on getting in form.


Here are some ways to relieve back pain and relax your muscles.

  • A warm bath can help relax your muscles. Dab a heating pad on the affected area—if that doesn’t work, try a cold pack. Don’t apply it directly on the skin—cover it with a towel or cloth.
  • Get a nice massage therapy for your back. Though it may not address the problem, it can give you a temporary relief from sore muscles. Ask your partner to give you one at home.
  • Some mild exercises under the guidance of a therapist may provide some relief from back pain.
  • Acupuncture can also help relieve stress buildup in the muscles.

If the pain is severe and isn’t subsiding, contact your doctor immediately. Sometimes, there could be other underlying causes, which may not be apparent.