Back Pain After Having a Baby: What Is Normal and What Is Not

The short answer: Back pain after having a baby is common. Strained muscles, weaker abdominal muscles, hormone changes, and the work of carrying and feeding a baby can all play a part. Mild aches that slowly improve are usually normal. Severe pain, new bladder or bowel problems, fever, heavy bleeding or leg swelling are not, and need prompt care.

• Back, neck and joint pain after birth can come from muscle strain, weakened abdominal muscles and hormone changes. Some discomfort is usually normal [1].
• In one Swedish study of women with back or pelvic pain in pregnancy, 43.1% still had pain about six months after delivery, but 56.9% did not [2].
• Heat, a gentle walk, better feeding posture and (if your provider agrees) an over-the-counter pain reliever are sensible first steps [1][3].
• After an uncomplicated vaginal delivery, gentle exercise is generally safe a few days after birth or once you feel ready. After a cesarean or complicated birth, ask your provider first [3].
• Back pain with new bladder or bowel problems, fever, or after a fall needs immediate care [8].
• Low mood matters too. About 1 in 8 women with a recent live birth reported symptoms of postpartum depression, and help is available [6].

Yes, it is very common, and for most people it improves with time and gentle movement.

ACOG, the American College of Obstetricians and Gynecologists, says back, neck and joint pain after birth can come from muscle strain in the back, weakened abdominal muscles and hormone changes during and after pregnancy. It adds that discomfort is usually normal, but it shouldn't keep you from caring for yourself and your baby [1].

How long can it last? A Swedish study followed women who had low back or pelvic pain during pregnancy. About six months after delivery, 43.1% still reported pain (36.2% on and off, 6.9% all the time), and 56.9% had no pain. The author noted the true figure may be higher, because women who did not reply had reported more pain in pregnancy [2].

Keep the limits in mind. That study covered only women who already had back or pelvic pain in pregnancy, was based on questionnaires, and followed births at two hospitals in northern Sweden in 2002 [2]. It does not tell us how common back pain is for every new parent. But it does show that lingering pain is not rare, and that many people recover.

What this means: aches that gradually improve are expected. Pain that is getting worse, or that stops you caring for your baby, deserves a check.

There is rarely one cause. The sources point to a mix:

• Muscle strain and weakened abdominal muscles. Pregnancy stretches the abdominal wall and changes how your back works. ACOG lists back muscle strain and weakened abdominal muscles as causes [1].
• Hormone changes. ACOG also lists hormone changes during and after pregnancy [1].
• Pelvic floor strain. Mayo Clinic says pregnancy, labor and vaginal delivery can stretch or strain the pelvic floor muscles that support the uterus, bladder and rectum [4].
• The daily load of baby care. Lifting, carrying, bending and feeding add up. ACOG points to feeding posture as one thing you can change [1].

In the Swedish study, pain was more likely to persist in women with a higher BMI, in those who reported being very flexible (hypermobile), in those whose pain started earlier or was more intense in pregnancy, and in older mothers. Number of births, gestational age and birth weight were not linked to persistent pain [2]. These are associations, not proof of cause, and they are no reason to blame yourself.

Use this table as a quick guide. It is a summary of the sources below, not a diagnosis.

The last row matters most. The CDC lists a fever of 100.4°F (38°C) or higher, heavy vaginal bleeding or passing large clots, chest pain, trouble breathing, and severe swelling, redness or pain in a leg (up to six weeks after birth) among its urgent maternal warning signs. These apply during pregnancy and up to a year after delivery, and they are not back pain signs on their own, but they can happen alongside it [5].

Start with simple, low-risk steps. ACOG suggests [1]:

• Heat. Use a heating pad on your neck or back to ease discomfort.
• Over-the-counter pain relief. Ibuprofen is usually the first choice, and acetaminophen is also safe while breastfeeding. Contact your ob-gyn before combining two or more pain medications.
• Better feeding posture. Relax your shoulders, support your arms with a pillow, and keep your back supported. Look up instead of down while nursing, and bend your elbows rather than your wrists.
• Ask about physical therapy. Your ob-gyn may refer you to a physical therapist, depending on your situation.

A few practical ideas from clinical practice (not from a cited trial): bring things up to your height instead of bending over, change position every so often, and keep the baby close when you lift. We cover this in how to lift and carry a baby without hurting your back.

It depends on how you gave birth and how you feel, so check with your provider.

Mayo Clinic says that after an uncomplicated pregnancy and vaginal delivery, exercise is generally safe a few days after birth or once you feel ready. After a cesarean, extensive vaginal repair or complicated birth, ask your provider when to start [3].

The same page suggests a daily walk as a simple, low-impact starting point. As you build up, aim for moderate-intensity aerobic activity, at least 150 minutes a week, ideally spread out. Warm up, cool down, start slowly, increase gradually, and stop if you feel pain [3].

These are starting points for when you have been cleared to exercise. Go slowly, and skip any that cause pain.

Walking. 

Start with a short, flat walk, 5 to 10 minutes, and build up gradually [3]. A stroller walk counts.

Pelvic tilt. 

Lie on your back with your knees bent. Tighten your abdominal muscles to flatten your back against the surface and hold for up to 10 seconds. Repeat five times, working up to 10 to 20 repetitions. Mayo Clinic advises checking with your provider first [3]. See our pelvic tilt exercise.

Pelvic floor (Kegel) exercises. 

Tighten your pelvic floor muscles as if stopping urination midstream, hold up to 10 seconds, then relax for 10 seconds. Mayo Clinic suggests at least three sets of 10 a day, and not while urinating [3]. A pelvic floor physical therapist can help you do them correctly [4].

Glute bridge (once your provider agrees). 

Lie on your back with your knees bent. Squeeze your buttocks and lift your hips until your body forms a straight line from shoulders to knees. Hold for 2 to 3 seconds, then lower slowly. Start with 5 to 8 repetitions. See our glute bridge exercise. This is a common starting point, not from a cited source, and a clinician should confirm it suits your recovery.

Stop if you feel sharp pain, heaviness or bulging in your pelvis, new leaking, increased bleeding, or dizziness. Rest and ask your provider or a physical therapist if it keeps happening.

Kai, Loosn's AI physio coach, can help you pace and progress these around your own recovery. It does not replace an assessment if your symptoms are severe, getting worse or unusual.

There is no single answer. In the Swedish study, 43.1% of women who had back or pelvic pain in pregnancy still had some about six months after delivery, and most of that pain came and went rather than being constant [2].

For back pain in general, Mayo Clinic advises seeing a healthcare professional if it lasts beyond a few weeks [8]. So if you are several weeks in and not improving, ask for help rather than waiting. A physical therapist, especially one who works with pelvic health, can look at your back, pelvis, posture and how you lift and feed your baby.

Looking after your mood is part of recovery. Pain, broken sleep and the strain of a new baby can be a lot.

The CDC says postpartum depression can involve crying more often than usual, feeling angry, feeling distant from your baby and doubting your ability to care for them. It is more intense and lasts longer than the "baby blues," which usually resolve within a few days. About 1 in 8 women with a recent live birth reported symptoms [6]. Mayo Clinic advises getting help for large mood swings, not eating, extreme tiredness or loss of joy that persist, or if you have trouble caring for your baby or doing daily tasks [4].

If you think about harming yourself or your baby, call or text 988, or call 911 or go to the nearest emergency department [5][6]. The National Maternal Mental Health Hotline is free and available 24/7 in English and Spanish at 1-833-TLC-MAMA (1-833-852-6262), by phone or text [7].

Tell any provider or emergency team that you gave birth within the last year [5].

Get care immediately (call 911 or go to the emergency department) if [1][5][8]:

• you have chest pain or a fast or irregular heartbeat, or trouble breathing
• you have heavy vaginal bleeding or pass large clots or tissue
• you have severe swelling, redness or pain in a leg (up to 6 weeks after birth)
• you have a fever of 100.4°F (38°C) or higher
• you have a severe headache that won't go away, vision changes, dizziness or fainting, or severe belly pain that doesn't go away
• you have new bladder or bowel problems with back pain
• your back pain follows a fall, a blow or an injury
• you have thoughts of harming yourself or your baby (call or text 988 as well)

(Other common emergency numbers are 999 in the UK, 112 across the EU and 000 in Australia.)

See your provider soon (ob-gyn, midwife or primary care provider; in the UK, your midwife, GP or health visitor) if [4][8]:

• back pain is severe and does not ease with rest
• pain spreads down one or both legs, especially below the knee
• you have weakness, numbness or tingling in a leg
• back pain lasts beyond a few weeks, or comes with unexplained weight loss
• you leak urine or feel pelvic heaviness, or want advice on pelvic floor exercises
• your low mood, tiredness or loss of joy does not go away

Loosn is not a substitute for assessment when symptoms are severe, getting worse or unusual.

Is it normal to have back pain after having a baby? 

Yes, it is common. ACOG says back pain after birth can come from muscle strain, weakened abdominal muscles and hormone changes, and that some discomfort is usually normal but shouldn't keep you from caring for yourself and your baby [1]. Pain that is severe, spreads down a leg or comes with numbness needs a provider [8].

When does postnatal back pain go away? 

There is no fixed date. In one Swedish study of women who had back or pelvic pain in pregnancy, 43.1% still had it about six months after delivery, mostly coming and going [2]. Mayo Clinic advises seeing a provider if back pain lasts beyond a few weeks [8]. A physical therapist can help you plan recovery.

Can I take ibuprofen for back pain while breastfeeding? 

ACOG says ibuprofen is usually the first choice for postpartum pain, and acetaminophen is also safe while breastfeeding. It advises contacting your ob-gyn before combining two or more pain medications [1]. Check your own situation with your provider or pharmacist, especially after a cesarean or if you take other medicines.

When can I start exercising after having a baby? 

After an uncomplicated pregnancy and vaginal delivery, Mayo Clinic says exercise is generally safe a few days after birth or once you feel ready. After a cesarean, extensive repair or complicated birth, ask your provider first [3]. Begin with walking, and stop if you feel pain [3].

Does back pain after birth mean something is wrong? 

Usually not, but some signs matter. Back pain with new bladder or bowel problems, fever, or a fall or injury needs immediate care [8]. The CDC also lists heavy bleeding, chest pain, trouble breathing, leg swelling or redness, and thoughts of self-harm as urgent warning signs up to a year after birth [5].

How can I ease postpartum back pain at home? 

ACOG suggests a heating pad on the back, an over-the-counter pain reliever, and better feeding posture: relax your shoulders, support your arms and baby with a pillow, and keep your back supported [1]. Gentle walking and the exercises below can help once you are cleared to move. Ask for physical therapy if pain persists.

Short, regular movement breaks are easier on a tired back than one long session. Use the free Loosn movement-break planner to build them into your day, and ask Kai, Loosn's AI physio coach, to help you pace your recovery. Try the movement-break planner.