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Postpartum back pain is very common from pregnancy posture changes, feeding positions and core weakness; get checked for abdominal separation (diastasis recti) first, then focus on gentle core and back strengthening, good feeding posture, and physiotherapy if it persists.
⚠️ Caution:See a doctor if the pain is severe, shoots down your legs, comes with numbness/tingling, or affects bladder or bowel control. A women's-health physiotherapist can assess diastasis recti and give a safe, tailored program.
New mothers often feel they have no time for their own recovery and worry the back pain is permanent. The reassurance is that it's a widespread, treatable issue - checking for DR, correcting posture and doing the right gentle exercises usually brings real relief over time.
Here's what moms in our community shared based on their own experience.
So many of us have this - I'm months postpartum and still get stiffness, especially first thing in the morning right after waking. You're not alone in it.
Get checked for diastasis recti (abdominal muscle separation) first. If there's a gap, random exercises can make it worse - you need the right ones in the right order.
If DR is ruled out, start with basic gentle stretches and core work. Exercise genuinely helps, even though finding the time with a baby feels impossible - even a few minutes counts.
Proper back massages helped me a lot. Combine them with strengthening rather than relying on massage alone.
Fix your feeding posture - hunching over the baby for hours wrecks your back. Use pillows to bring the baby up to you, and keep your back supported while nursing.
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: July 28, 2026
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