7 Ways to Improve Postpartum Back Pain for New Moms
Health and Wellness

7 Ways to Improve Postpartum Back Pain for New Moms

Aug 11, 2022

You love your new baby, but probably aren’t so thrilled about the newfound postpartum back pain! Many new moms are surprised at the experience of lower back pain post partum. After all, you’re no longer carrying your little one inside you, offsetting your natural center of balance, so what’s with the new mom back pain?

Today, we’re taking a look at common causes of this discomfort as well as 7 ways to improve postpartum back pain for new moms. With a few simple adjustments and activities, you’ll be back to being pain-free in no time and be able to focus on your new bundle of joy.


While back pain is a common symptom experienced by pregnant people, many new moms anticipate it won’t continue after they deliver the baby. Unfortunately, for many that’s simply not the case. Whether it’s lower back pain or postpartum upper back pain, activities like carrying a newborn, certain breastfeeding positions, strained abdominal muscles from giving birth, and residual pregnancy hormones can all contribute to causing postpartum back pain symptoms.

If you’re experiencing upper or lower back pain post partum, there are a number of simple adjustments you can do to alleviate it. Before trying any new routines for your health, however, it’s important to consult your doctor to ensure it's safe for you to do so at that time.


Now that you’ve got some ideas on what may be causing your postpartum back pain, let’s talk about how to alleviate it! As a new mom, you’ve got plenty on your plate already. Finding ways to improve postpartum back pain for new moms is important to help you enjoy your first few months as much as possible. After all, you want to focus on the excitement of your expanding family, not on back pain postpartum complications.

Some of our favorite ways to improve postpartum back pain for new moms are:

  • Being conscious of how you lift and bend
  • Practice good posture while holding your baby
  • Do Postpartum exercises for a strong core
  • Get a postpartum massage for back pain relief
  • Try new breastfeeding positions
  • Stay hydrated for bodily healing
  • Elevate your feet when holding your baby

Lift and Bend Properly

When you have a new baby, chances are you find yourself constantly bending over or lifting things. Whether it’s picking up your baby or lifting all the laundry you suddenly find yourself doing (babies have lots of outfit changes!), one of the easiest ways to improve postpartum back pain for new moms is to be mindful of how you move your body for these actions.

Start your movement from your knees, not your back, and hold things closer to your body. Additionally, use your leg muscles and abs instead of your back whenever possible. For items like diaper bags, strollers, and carriers, try making sure the weight is distributed evenly as you lift, as well.

Practice Good Posture While Holding Your Baby

One of the fastest ways to improve postpartum back pain for new moms is to be mindful of your posture. Whether it's while you’re holding your new baby or bending over a bassinet just to admire them as they sleep, a straight spine is a happy spine. Avoid hunching over as much as possible. While you may need to be more conscious of these movements at first, eventually they’ll become second nature and you’ll have good posture as a habit.

Do Postpartum Exercises for a Strong Core

Having a strong lower back and core is another way to improve postpartum back pain for new moms. Popular postpartum exercises include:

  • Pelvic tilts
  • Knee lifts
  • Walking
  • Ab curls
  • Oblique curls

Not only can exercising help against upper and lower back pain post partum, it may also help new moms against other experiences like postpartum depression. Before you begin any exercise routine after giving birth, however, be sure to consult your doctor to make sure you can safely start to exercise again. Depending on the delivery, there may be limitations you must respect as your body continues to heal.

Get a Postpartum Massage for Back Pain Relief

Did you think getting a postpartum massage was simply an indulgence for new moms? It’s so much more than that! While everyone knows how full body massages reduce stress, postpartum massages may also help with back pain relief, symptoms of postpartum depression, and help you relax as you adjust to the many new tasks that come with having a newborn.

Since having a newborn means time is often in short supply, many new moms have turned to the benefits of owning a massage chair. Modern massage chairs provide all the benefits of massage therapy at home on your schedule and whenever you need! Massage can help keep your muscles from staying stiff and tense. It’s also an excellent way to relax and recharge after a long day juggling work, family, and a newborn.

As you compare massage chair models, take a look at the different types of massage programs each offers and what massage chair features it has. For example, a reclining massage chair with heat helps with tension and stress. They also help keep muscles loose. Other features like electric foot rollers can go a long way to helping your entire body relax from head to toe. What better way to improve postpartum back pain for new moms could there possibly be?

Try New Breastfeeding Positions

Many people choose to breastfeed their new babies, making it a common cause of back pain post partum that new moms may not have previously considered. If you are breastfeeding your baby, be sure to sit up straight as opposed to leaning towards your baby. Subconsciously leaning forward puts extra strain on your back and shoulders, which can cause postpartum upper back pain as well as pain in the lower back and pelvic areas.

Other options for breastfeeding positions that may help avoid postpartum back pain include lying on your side or reclining back far enough in a chair. If you choose a chair to lean back in, zero gravity massage chairs can work double duty protecting your body while reclining into one of the most common natural breastfeeding positions.

Stay Hydrated

While it may seem a silly addition to this list at first, staying hydrated is truly one of the simplest ways to improve postpartum back pain for new moms. With so much going on, many new moms neglect to drink enough water. Dehydration not only helps against back pain postpartum, but it also helps stimulate blood circulation and enhances bodily healing from everyday wear and tear you’re experiencing.

Elevate Your Feet When Holding Your Baby

While staying off your feet when possible is helpful for back pain relief, elevating your feet is another way to improve postpartum back pain for new moms whenever they’re holding or feeding a newborn. Not only do you deserve to find ways to relax, but elevating your feet helps with blood flow to your extremities. This better blood circulation can make a positive impact on your body’s ability to heal faster, including rehydrating your spine and keeping it healthy.

The benefits of massage chairs with zero gravity position reclining capabilities shine here, as well. In the zero gravity position, the legs are elevated above the heart level, stimulating blood flow as well as reducing excess pressure on the lower back and pelvic areas. This position can be immensely beneficial as a way to improve postpartum back pain for new moms. The best part is, the benefits of owning a massage chair continue even after your baby starts to grow, making them sound investments for the long-term.

As you can see, there are a wide variety of ways to improve postpartum back pain for new moms. From keeping hydrated and exercising properly to being cognizant of feeding positions and comparing massage chairs for home use, try this list out and see what works best for you. As always, be sure to consult your doctor before you begin any new health routine postpartum to make sure it’s safe for you to do so.

Ready to check out a massage chair and get rid of your postpartum back pain? Check out the Ogawa Active L 3D Massage Chair to see how it works perfectly for new moms everywhere!

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