Postpartum Back Pain: Duration, Causes & How to Get Relief

Key takeaways:

• Postpartum back pain is common, but understanding what’s normal and what’s not is important for your recovery.
• Identifying the causes of your pain can help you find safe and effective ways to relieve discomfort.
• Seeking medical care for persistent or severe symptoms ensures proper treatment and protects your long-term health.

After giving birth, many people experience back pain that ranges from mild aches to more noticeable discomfort. While this is often a normal part of recovery, it can still be frustrating and confusing. Pregnancy and delivery place significant strain on your body, particularly on your back and core muscles. Postpartum back pain can make daily tasks feel harder, especially when caring for a newborn.

This article covers why postpartum back pain happens, what’s considered normal, and how long it might last. We’ll also explore potential causes, simple relief strategies you can try at home, and when to seek medical advice to ensure your recovery stays on track.

Is it normal to have back pain after giving birth?

Yes, it’s common to have back pain after giving birth. During pregnancy, your body undergoes several changes to accommodate the growing baby. These include shifts in posture, loosening of ligaments, and added stress on your spine. After delivery, your body continues adjusting, which can cause lingering pain, especially in the lower back.

Normal postpartum back pain is often mild to moderate and tends to improve as your body heals. However, severe or persistent pain may signal an issue that needs medical attention, such as a spinal condition, injury, or infection. Understanding what’s typical for postpartum recovery can help you decide if further evaluation is needed.

Normal vs. abnormal postpartum back pain

Understanding the difference between normal recovery-related pain and signs that something more serious may be happening is important.

Normal postpartum back pain typically presents as mild to moderate discomfort in the lower back or hips. This type of pain gradually improves over a few weeks as your body heals. Muscle soreness or stiffness from carrying your baby, breastfeeding, or adjusting to the new physical demands of parenthood is also common. You might notice occasional twinges or dull aches after sitting, standing, or bending for long periods.

On the other hand, abnormal pain is usually more severe and doesn’t improve—or even worsens—over time. Pain that is sharp or accompanied by other symptoms, such as numbness, tingling, or weakness in the legs, may signal a more serious underlying issue. Redness, swelling, or warmth in the back could indicate an infection or inflammation. If the pain significantly interferes with daily activities, like walking or lifting your baby, it’s essential to seek medical advice to rule out conditions that require immediate attention.

Read our guide on different types of back pain for more.

Duration of postpartum back pain

Postpartum back pain can last anywhere from a few weeks to several months, depending on what’s causing it and how your recovery progresses.

For most, the aches and stiffness tend to fade within six to eight weeks as muscles regain strength and the body adjusts to life after pregnancy. Hormones like relaxin, which help loosen your joints and ligaments during pregnancy, may continue to affect your body for a while, sometimes making it harder for your spine and pelvis to feel stable immediately.

In some cases, recovery takes longer. For example, if you had a difficult delivery, like one that required forceps or lasted many hours, your muscles and ligaments might be more strained, meaning they need extra time to heal. Everyday tasks like bending to pick up your baby, breastfeeding in a hunched position, or repetitive lifting can also keep your back from feeling better.

If your pain sticks around for more than three months or starts getting worse instead of better, it’s a good idea to see your doctor. They can help you determine what’s going on and suggest treatments to get you back on track.

Causes of postpartum back pain

Postpartum back pain can result from various factors, including those directly related to pregnancy, delivery, or postpartum activities.

Hormonal changes

During pregnancy, your body produces relaxin, a hormone that loosens ligaments and joints to prepare for childbirth. These effects can linger after delivery, making your spine and pelvis less stable and more prone to strain.

Weakened core muscles

Your abdominal muscles stretch significantly during pregnancy, and the separation of the abdominal wall (diastasis recti) can weaken your core. Without proper support from these muscles, your lower back may compensate, leading to discomfort.

Postural strain

Caring for a newborn often involves repetitive motions like bending, lifting, and holding your baby, which can strain your back, shoulders, and neck.

Poor posture during breastfeeding or bottle-feeding can also contribute to middle and upper back pain.

Delivery-related trauma

The physical demands of labor and delivery can sometimes lead to muscle injuries, ligament sprains, or even nerve compression. In rare cases, epidural anesthesia may cause temporary back soreness at the injection site. If you had a c-section and are experiencing back pain, read our full guide on back pain after a c-section.

Considerations for postpartum back pain based on the pain’s location

The location of your postpartum back pain can offer clues about its cause and the best ways to manage it.

Postpartum lower back pain

Lower back pain is the most common type experienced after giving birth. It’s often caused by weakened core muscles, hormonal changes affecting the pelvis, or poor posture while lifting or feeding your baby.

While this pain is usually mild to moderate, persistent or severe discomfort could point to issues like sciatica or sacroiliac joint dysfunction.

Postpartum middle back pain

Middle back pain may result from poor posture during breastfeeding or carrying your baby. The repetitive strain on your upper body can lead to muscle fatigue and tension in the middle back.

This type of pain is usually relieved with better posture and occasional stretching.

Postpartum upper back pain

Upper back pain is less common but can occur due to hunching over while feeding or holding your baby. This pain often affects the shoulder blades and neck area and may improve with ergonomic adjustments and strengthening exercises.

How to get relief from postpartum back pain at home

Postpartum back pain can often be managed with simple at-home remedies.

Practice good posture

When sitting, keep your back straight, shoulders relaxed, and feet flat on the floor. Use a pillow for lumbar support, especially during breastfeeding sessions, to prevent slouching.

Engage in gentle stretches

Stretching exercises can help loosen tight muscles and improve mobility. Yoga poses like child’s pose or cat-cow can relieve tension in the back, while pelvic tilts strengthen core muscles.

Always proceed slowly and avoid overexertion, especially in the early weeks after delivery.

Apply heat or cold therapy

A heating pad can soothe muscle soreness and improve circulation, while cold packs can reduce inflammation. Alternate between heat and ice for 15–20 minutes at a time, depending on what feels most effective.

Read our full guide on treating back pain for more.

When to see a doctor for postpartum back pain

While most postpartum back pain resolves with time and at-home care, certain symptoms require medical evaluation.

You should see a doctor if:

• Mild pain or discomfort persists for more than a few days without improvement.
• Discomfort interferes with daily activities, such as lifting your baby or walking.
• You experience tingling, numbness, or weakness in your legs or feet, even if mild.

You should go to the emergency room if:

• You experience sudden, severe pain that worsens rapidly.
• Back pain is accompanied by fever, redness, or swelling, which could indicate an infection.
• You lose control of your bowel or bladder, as this could signal a rare but serious spinal condition like cauda equina syndrome.
• Your back pain is accompanied by chest pain or shortness of breath.

Questions to ask your doctor about postpartum back pain

When visiting your healthcare provider, asking the right questions can help guide your treatment plan. Consider asking:

• What is the likely cause of my postpartum back pain?
• Are there any diagnostic tests needed to rule out serious conditions?
• What exercises or physical therapy options do you recommend?
• Are there lifestyle changes that could help speed up my recovery?

How a doctor can help treat postpartum back pain

If at-home care isn’t enough, a healthcare provider can offer additional treatment options tailored to your needs.

Physical therapy

A physical therapist can design a personalized program to strengthen your core, improve posture, and relieve muscle tension. They may also recommend exercises to address diastasis recti if present.

Medications

Over-the-counter pain relievers like ibuprofen can help reduce inflammation and manage discomfort. In more severe cases, your doctor may prescribe muscle relaxants or other medications.

Supportive devices

Your doctor may suggest wearing a postpartum support belt to stabilize the lower back and pelvis as your body continues to recover.

Frequently asked questions: postpartum back pain

Postpartum back pain often raises concerns for new parents. Here are answers to some common questions:

What if you feel sharp back pain after giving birth?

Sharp back pain may result from muscle strain during labor or poor posture while lifting your baby. However, if the pain is severe, persistent, or accompanied by other symptoms like numbness, consult your doctor to rule out issues like a herniated disc.

Can an epidural create or worsen postpartum back pain?

While rare, some individuals report temporary soreness at the epidural injection site. This pain usually resolves within a few days to weeks. Persistent or severe pain may indicate another issue, such as nerve irritation, and should be evaluated by a healthcare provider.

What if you’re experiencing severe postpartum back pain?

Severe back pain that interferes with daily life or is accompanied by symptoms like fever, swelling, or loss of bowel or bladder control requires immediate medical attention.

Managing postpartum back pain

Postpartum back pain is a common part of recovery, but it doesn’t have to overshadow the joy of new parenthood. Understanding the causes and taking steps to relieve discomfort can help you regain strength and mobility as your body heals.

While mild to moderate pain often improves with at-home care, persistent or severe symptoms should always be discussed with a healthcare provider. By addressing these issues early, you can ensure a smoother recovery.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

Sources

Kepley JM, Bates K, Mohiuddin SS. Physiology, Maternal Changes. [Updated 2023 Mar 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539766/

Dehghan F, Haerian BS, Muniandy S, Yusof A, Dragoo JL, Salleh N. The effect of relaxin on the musculoskeletal system. Scand J Med Sci Sports. 2014 Aug;24(4):e220-9. doi: 10.1111/sms.12149. Epub 2013 Nov 28. PMID: 24283470; PMCID: PMC4282454. https://pmc.ncbi.nlm.nih.gov/articles/PMC4282454/pdf/sms0024-e220.pdf

Ostgaard HC, Andersson GB. Postpartum low-back pain. Spine (Phila Pa 1976). 1992 Jan;17(1):53-5. doi: 10.1097/00007632-199201000-00008. PMID: 1531555. https://pubmed.ncbi.nlm.nih.gov/1531555/

Breen TW, Ransil BJ, Groves PA, Oriol NE. Factors associated with back pain after childbirth. Anesthesiology. 1994 Jul;81(1):29-34. doi: 10.1097/00000542-199407000-00006. PMID: 8042807. https://pubs.asahq.org/anesthesiology/article/81/1/29/42056/Factors-Associated-with-Back-Pain-after-Childbirth

Katonis P, Kampouroglou A, Aggelopoulos A, Kakavelakis K, Lykoudis S, Makrigiannakis A, Alpantaki K. Pregnancy-related low back pain. Hippokratia. 2011 Jul;15(3):205-10. PMID: 22435016; PMCID: PMC3306025. https://pmc.ncbi.nlm.nih.gov/articles/PMC3306025/pdf/hippokratia-15-205.pdf

Hall H, Sanjaghsaz H. Diastasis Recti Rehabilitation. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/sites/books/NBK573063/

Szkwara JM, Milne N, Hing W, Pope R. Effectiveness, Feasibility, and Acceptability of Dynamic Elastomeric Fabric Orthoses (DEFO) for Managing Pain, Functional Capacity, and Quality of Life during Prenatal and Postnatal Care: A Systematic Review. Int J Environ Res Public Health. 2019 Jul 6;16(13):2408. doi: 10.3390/ijerph16132408. PMID: 31284612; PMCID: PMC6651323. https://pmc.ncbi.nlm.nih.gov/articles/PMC6651323/pdf/ijerph-16-02408.pdf

Avila Hernandez AN, Hendrix JM, Singh P. Epidural Anesthesia. [Updated 2024 Feb 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542219/

Rider LS, Marra EM. Cauda Equina and Conus Medullaris Syndromes. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537200/