Physiotherapy for postpartum back pain is necessary for new moms. Bringing a new baby home is a wonder. But your body might not feel so great after.
As you deal with nappy changes, nights without sleep, and ups and downs, there’s one thing many moms face in silence: back pain after giving birth.
If you’ve been ignoring that bad ache, hoping it would go away by itself, you’re not the only one. But here’s the good part: you don’t need to put up with the pain.
Postpartum physiotherapy is a safe, strong, and lasting answer to back pain after birth—and it’s easier to get than ever.
Let’s look into the causes behind back pain after birth, its duration, and how physiotherapy for postpartum back pain can help you heal.
Postpartum Back Pain: What’s Happening with Back Pain After Birth?
Your body changes a lot during pregnancy.
It holds the growing baby, moves weight around, and gets ready for birth.
No shock that after having a baby, the body’s bones and muscles feel a bit weak.
How Long Does Back Pain After Birth Last?
Every woman’s body heals differently, but usually, mild back pain gets better in a few weeks after birth. Often, the pain sticks around for 6 to 12 months.
For some, if they don’t get the right care, long-lasting back pain can stay for years. If the pain doesn’t go away, it’s a sign your body needs help, and that’s where physiotherapy comes in.
Causes of Postpartum Back Pain
Back pain after birth doesn’t just stem from back problems. It comes from several changes:
1. Hormonal Changes
During pregnancy, a hormone, ‘Relaxin’ is released in your body which makes your ligaments and joints loose to get ready for birth.
Sadly, this can stay after birth, causing pain.
2. Muscle Split in The Belly (Diastasis Recti)
Your belly muscles stretch to make space for the baby, often splitting a bit. This makes your core weak and puts more strain on your back.
3. Bad Posture
Always feeding, lifting, and holding your baby (and all their things!) with bad posture can hurt your back muscles.
4. Difficult Labour
Your muscles get weaker with pregnancy and birth, too. Weak muscles can cause your back to hurt.
5. Not Enough Sleep or Rest
Taking rest and getting REM sleep is crucial for the body. New moms don’t often rest enough, and being tired can slow healing and worsen the pain.
How Physiotherapy for Postpartum Back Pain Works
A skilled physiotherapist is like your guide to healing after birth. Physiotherapy postpartum can do more than show you how to stretch—they look at your whole body and make a plan just for you, aimed at fixing balance, strength, and movement.
Here’s how physiotherapy for postpartum back pain works:
1. Check Posture and Alignment
Your posture can change a lot during pregnancy. A physiotherapist will find misalignments causing pain and fix them.
2. Work on Muscle Imbalances
They’ll help strengthen weak muscles (like in the core and pelvic floor) and loosen tight spots (like the hips and lower back).
3. Guide Safe Exercise
Many moms rush back to working out or yoga without knowing what’s safe. A physiotherapist will help you slowly go back to fitness with exercises that are safe for your belly and pelvic floor muscles.
4. Teach Ergonomics
How you pick up your baby, breastfeed, or sit can matter. Your physiotherapist will show you the proper way to move to keep from getting hurt again.
5. Hands-On Therapy
They might use manual therapy, myofascial release, or dry needling (when needed) to ease tension and help you heal faster.
Benefits of Physiotherapy For Postpartum Back Pain
There are many benefits to doing physiotherapy for postpartum back pain, like:
1. Pain Relief Without Drugs
If you’re breastfeeding or just don’t want meds, physiotherapy is a drug-free method to lower and then stop back pain.
2. Stronger Core and Pelvic Floor
Physiotherapists teach you how to build your core safely from the inside and do crucial pelvic floor rehab that many women miss.
3. Better Posture
Fixing posture cuts current pain and stops future hurt, especially as your baby gets heavier.
4. More Energy and Ease of Movement
As your body gets stronger, moving gets easier, lifting hurts less, and everyday things get simpler to do.
5. Long-Term Healing
Physiotherapy doesn’t just treat symptoms—it deals with the main cause, making your body heal fully and work better for a long time.
Top Postpartum Back Pain Exercises
These are common exercises you can do at home. Always check with a physiotherapist before starting postpartum yoga extreme exercises to make sure they’re safe for you.
1. Pelvic Tilts
Pelvic Tilts are a common part of the physiotherapy postpartum regimen.
How to do it:
- Makes the lower back and belly muscles stronger.
- Lie on your back with your knees bent.
- Slowly tilt your pelvis back, making your lower back flat.
- Hold for 5 seconds. Do it 10–15 times.
2. Deep Core Breathing
Deep core breathing is used in physiotherapy for postpartum back pain to relax the body and work the deep core muscles, which keep the body upright.
How to do it:
- Turns on the deep belly and base muscles.
- Lie on your back or sit up straight.
- Breathe deeply into your belly. Breathe out and gently use your base and core muscles.
- Do this 5–10 times.
3. Cat-Cow Stretch
A gentle postpartum physiotherapy exercise that improves the function of the spine.
How to do it:
- Eases spine tightness and helps it move better.
- Get on your hands and knees, switch between arching your back (cow) and rounding it (cat).
- Move slowly and breathe deeply. Keep at it for 1–2 minutes.
4. Glute Bridges
Glute bridges are one of the best exercises for strengthening the lower back. The motion can alleviate pain from the area.
How to do it:
- Makes the glutes and core strong to help the lower back.
- Lie on your back with your knees bent.
- Lift your hips slowly, squeeze your glutes up top.
- Hold for a few seconds, then lower. Do this 10–15 times.
5. Child’s Pose Stretch
This simple stretch works amazingly well in easing postpartum back pain.
How to do it:
- Softly stretches the lower back and hips.
- Kneel and reach your arms forward, rest your forehead on the floor.
- Take deep breaths and hold for 30 seconds to 1 minute.
Conclusion
Physiotherapy for postpartum back pain is a soft and helpful way to heal after birth. Back pain after giving birth is very common, but you don’t have to see it as your “new normal.”
Seeing a physio isn’t just for top athletes or after injuries—Whether you’re six weeks, six months, or a few years after birth, it’s never too late to start.
Visit the best physiotherapy clinic near you, whose skills focus on women’s health and care after giving birth. They will make custom plans that fit your busy life and help your body heal the way it should.
With the right help and tips from postpartum physiotherapy near me, you can get back comfort, strength, and belief in your body.
Frequently Asked Questions (FAQs)
Here are some frequently asked questions about Benefits of Physiotherapy for Postpartum Back Pain Relief:
Q1. How long does postpartum back pain last?
Back pain after birth can last from a few weeks to many months. In some cases, if not treated, it may last for a year or more. Physiotherapy can help cut down recovery time.
Q2. Why do I have pain inside uterus and back postpartum?
This pain is often due to the uterus getting small again, changes in hormones, and effort from labor. Bad posture and weak muscles can add to back pain, too.
Q3. How to treat back pain after giving birth?
To treat it, try physiotherapy, easy core and pelvic floor exercises, fixing your posture, heat therapy, and rest. Don’t lift heavy things, and talk to a physiotherapist for a plan made just for you.
Q4. When to start physio postpartum?
You can usually start physiotherapy six weeks post a natural birth or 8–10 weeks post a C-section. But, simple breathing and pelvic floor exercises can start earlier with a pro’s advice.
Q5. What is the rest time for postpartum?
The first rest time is typically about six weeks. But, full recovery could take several months based on your health, kind of birth, and life habits. Listen to your body and talk to experts when needed.
Q6. What exercises should I avoid postpartum?
Stay away from intense workouts, tummy crunches, heavy lifting, and big twists until your core and pelvic floor heal well. Always check in with your physiotherapist before going back to hard activities.
