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I Just Had a Baby. How Do I Get Rid of Back Pain?


As if being pregnant and experiencing birth were not painful enough, majority of women will experience moderate to severe back pain for weeks and sometimes months after birth. Here is your guide to get rid of back pain while enjoying your new bundle of joy.

Why Do I Have Post-Partum Back Pain?

During pregnancy, you may have noticed your body stretching and growing (goodbye, skinny jeans!). Not only did your stomach expand, but your hips and pelvic bones also expanded and shifted to make room for your growing little one. Now that the baby has made their way into the world, your body is slowly changing back to normal. This can result in a lot of pain throughout the hips and lower back. You may even get headaches too from the misalignment and hormonal changes.

How to Get Rid of Post-Partum Back Pain?

When it comes to your post-partum back pain, don’t wait it out. Having a newborn is hard work, between healing, baby blues, feeling overwhelmed, and sleepless nights, you don’t need to add back pain to your list!

Your back pain is most likely not a reason for medication or a doctor’s visit. Instead, seeing a chiropractor can do wonders for you. A chiropractor will realign the spine and shift the hips back into place. Having an adjustment will also relieve any headache pain, as well as back and hip pain. A few adjustments may be necessary to help you feel as good as new.

Here are some other tips for preventing and treating back pain after pregnancy:

  • Don’t lift anything heavier than the baby until you are fully recovered. This is especially important for women who have had C-sections. Whether you had an easy pregnancy and birth or a difficult one, your body needs time to heal.
  • Once you are given the go-ahead by a doctor, start exercising. Do yoga stretches and light walking to start. Build up to strength training exercises as your fitness level improves. Moms need some extra muscle training to prepare themselves for lugging their baby around for the next 18-24 months!
  • If breastfeeding, bring the baby to the breast, don’t slouch over. There are several feeding positions, so try a few until you find one that is comfortable for you and your little one. The position should not add tension to your back and shoulders.
  • Soak in a warm tub to relieve any pain and to relax. If you have had a C-section, you may be prohibited to bathe for a certain amount of time after giving birth.

When Should I Worry About My Post-Partum Back Pain?

Some circumstances require immediate care. If you are experiencing severe back pain that will not go away or gradually gets worse, call your primary caregiver. You should also call if your back pain is accompanied by a fever or was caused by a trauma. If lose sensation in any part of your body, including your legs, buttocks, or groin area, please also seek medical help immediately.

Having a baby is hard enough; don’t make your job harder by dealing with back pain. An adjustment will make you feel lighter and happier, while also taking away the pain. While you are at the chiropractor, get your newborn adjusted too!

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