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Postpartum Recovery

Is postpartum back, hip, tailbone and body pain normal, and how do I get relief?

Widespread aches months after delivery are very common from blood/calcium loss, posture and feeding habits; moms recommend rest, calcium/iron/vitamin D, good feeding posture, gentle stretches and gradually building a back-focused workout.

💡Quick Answer

  • •Months-long back/body aches are common and usually improve
  • •Keep up calcium, iron, vitamin D and protein
  • •Fix feeding posture - sit straight, use a chair and supportive bra
  • •Hot water bag eases tailbone pain
  • •Start gentle - walking, stretches, then back exercises
  • •Get bloodwork if weakness persists

⚠️ Caution:Persistent or severe pain, or weakness that doesn't improve, warrants getting your iron, B12, vitamin D and hemoglobin checked and consulting your doctor. See an orthopedic specialist for unbearable joint pain.

🤔What Parents Worry About

Moms worry that their constant aches, weakness and inability to stand straight mean something is seriously wrong or that they'll never feel like themselves again. The community offers strong reassurance that this is a normal part of recovery for most women, improving over several months with rest, supplements and better posture - while encouraging bloodwork if it lingers.

Community Answers from Moms(7)

Here's what moms in our community shared based on their own experience.

  1. 1

    This is very common and usually improves gradually - for some moms it took 4 to 7+ months to regain energy and feel normal.

  2. 2

    Take calcium and iron supplements on time and continue prenatal/prenatal tablets at least until 6 months postpartum - we lose a lot of blood in delivery and breastmilk draws calcium from our bones, so low iron and calcium make you tired, weak and achy. Eat protein, healthy fats and fibre.

  3. 3

    Feeding posture matters: don't hunch or bend over the baby to feed, keep your back straight, use a supportive bra (heavy breasts strain the back), and keep the baby high or use a chair. A good supportive chair helped tailbone pain.

  4. 4

    For tailbone pain, a hot water bag or electric heating pad on the area eases it (one mom's nurse suggested the same).

  5. 5

    Start gentle: light walking and stretches (like cat-cow), then gradually build a routine with back-focused exercises - the sooner you safely start, the faster the recovery. Begin with 20-30 minutes a day.

  6. 6

    A postpartum coach or program helped some moms; one suggests MyHealthBuddy for workouts customised to your needs.

  7. 7

    If weakness persists, get your iron, B12, vitamin D and hemoglobin checked.

About These Answers

The information shared on this page comes from real experiences of mothers in our community. While we strive to provide helpful insights, this content is for informational purposes only and should not be considered medical advice. Always consult with your pediatrician, healthcare provider, or other qualified medical professional for any questions regarding your child's health or development.

Last reviewed: June 17, 2026

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Is postpartum back, hip, tailbone and body pain normal, and how do I get relief? | Real Mom Answers | Mom Insider