Postpartum Lower Back Pain: Why It Happens and How to Relieve It Naturally
Lower back pain after having a baby is incredibly common, yet it’s something many women feel they just have to live with. Whether you’ve had a vaginal birth or a C-section, your body has been through enormous physical change — and now it’s adjusting again to a new daily routine filled with feeding, lifting, settling, and interrupted sleep.
If you’re experiencing postpartum lower back pain, you’re not alone — and there is support available. At my osteopathic clinic in Milford, Auckland, I offer gentle and effective treatment for new mums, helping you feel stronger, more balanced, and pain-free.
Why Do New Mums Get Lower Back Pain After Birth?
There are a number of reasons women experience back pain in the postpartum period, often beginning in the early weeks and sometimes lingering for months if left untreated.
Here are the most common causes:
1. Weakness in core and pelvic floor muscles
During pregnancy, your abdominal muscles stretch and your pelvic floor bears increased pressure. After birth, these areas need time and support to regain strength. Without core stability, your back often overcompensates, leading to discomfort and strain.
2. Hormonal changes
Relaxin, the hormone that softens your joints and ligaments in pregnancy, stays in your body for several months postpartum. This makes joints more vulnerable to injury and your lower back less supported.
3. Repetitive movements
Lifting your baby, bending over cots, carrying car seats, and feeding in awkward positions can all put continuous pressure on your back.
4. Poor posture
Feeding, rocking, and carrying your baby often leads to slumped shoulders and a tucked pelvis, contributing to ongoing back tension.
5. Birth recovery
Whether you’ve had a vaginal delivery or a C-section, your body is healing from major physical events. Scar tissue, muscular compensation, and altered gait can all affect the lower back.
Symptoms of Postpartum Back Pain
If you're dealing with postnatal back pain, you may notice:
A dull ache or sharp pain in your lower back
Stiffness or tightness, especially after sitting or feeding
Discomfort when lifting or bending
Pain that worsens by the end of the day
Feeling like your back is constantly "overworking"
Simple Tips to Relieve Lower Back Pain After Birth
Here are some gentle ways to support your postnatal recovery at home:
1. Focus on posture
Try to sit upright when feeding, with your back supported and feet flat on the floor. Avoid tucking your pelvis under or slumping forward.
2. Engage your core
Once cleared by your health provider, start gentle breathing exercises that connect you to your deep core and pelvic floor.
3. Avoid twisting when lifting
Bend your knees and keep your back straight when picking up your baby or lifting prams and capsules.
4. Use heat packs
Applying warmth to your lower back can ease muscular tightness and promote circulation.
5. Prioritise rest and movement
Alternate periods of rest with gentle walks and stretches to support blood flow and healing.
How Osteopathy Can Help Relieve Postpartum Back Pain
As an experienced Milford-based osteopath, I offer gentle, hands-on osteopathic treatment tailored to the needs of new mothers. Osteopathy addresses not just the symptoms, but the underlying cause of your pain.
Postnatal osteopathic treatment may include:
Gentle joint mobilisation and soft tissue release for the lower back and pelvis
Improving posture and alignment affected by pregnancy and birth
Supporting core and pelvic floor recovery through breathing and positioning
Helping ease tension from repetitive tasks like feeding and lifting
Education on body mechanics to prevent further strain
Every woman’s recovery is unique. My goal is to help you feel strong, supported, and pain-free as you adapt to life with your baby.
You’re Welcome to Bring Baby and Support People
I understand how hard it can be to prioritise yourself during the postpartum period. That’s why my clinic is family-friendly. You’re very welcome to bring your baby, older children, or a support partner to your osteopathic appointment. If you need to stop for a feed, settle your baby, or take a moment — we can absolutely work around that.
I want you to feel safe, comfortable, and supported every step of the way.
Book Your Postnatal Osteopathic Appointment
If you're struggling with lower back pain after birth, don’t wait for it to become your new normal. With the right support, you can feel more like yourself again — physically, emotionally, and mentally.
Book online with Sarah Boughtwood, Milford Osteopath, and take the first step toward feeling better in your body and enjoying motherhood without pain.