How to Reduce Back Pain After a C-section

Postpartum back pain is a common issue many mothers experience after giving birth, particularly via a C-section. It is the discomfort or pain that occurs in the back muscles, spine or surrounding areas during the weeks or months after delivery.

This pain often results from the physical and hormonal changes your body went through during pregnancy, combined with the demands of caring for a newborn. For mothers who had a C-section, the recovery process can add additional strain to the back due to limited mobility and the healing of the surgical site.

Postpartum back pain can range from a mild, dull ache to sharp and more intense pain, making everyday activities like lifting your baby, breastfeeding or even sitting and standing challenging. While it’s usually temporary and manageable, understanding its causes and adopting simple strategies can help you recover faster and feel more comfortable.

With the right care and gentle movement, this pain often improves over time, allowing you to focus on enjoying your time with your baby. However, in some cases, professional support may be needed if the pain persists or worsens.

Postpartum back pain can manifest in different ways, depending on the underlying cause and how your body has responded to pregnancy, delivery, and recovery. Understanding the types of back pain can help you identify its source and find the most effective relief methods. Here are the main categories:

• Muscular pain is the most common type of postpartum back pain and often feels like soreness or tightness in the muscles. It usually occurs due to overuse, poor posture or strain from lifting, carrying or breastfeeding your baby.

• Nerve-related pain, such as sciatica, happens when nerves in the lower back are compressed or irritated. This can cause sharp, shooting pain that radiates down your legs or feels like a burning sensation. Nerve pain can result from the pressure placed on your spine during pregnancy or from prolonged sitting post-surgery.

• Joint pain: during pregnancy, the hormone relaxin loosens the ligaments and joints in your pelvis to prepare for childbirth. This loosening can lead to instability in your spine or pelvis, causing discomfort or pain after delivery.

• Referred pain: sometimes, pain felt in the back doesn’t originate there. For example, issues with the pelvis, abdomen or even C-section scars can cause pain that radiates to the back. This is called referred pain and may feel like a dull ache or discomfort in the lower or middle back.

• Chronic pain: in rare cases, postpartum back pain persists for months or even years. This could be due to underlying conditions, unresolved muscular issues or complications from pregnancy and delivery. Chronic pain often requires medical evaluation and long-term treatment strategies.

Each of these categories may have overlapping symptoms, but recognising what kind of pain you’re experiencing is an important first step in managing it effectively.

Postpartum back pain can result from a combination of physical, hormonal and lifestyle factors. Understanding these causes can help you address the root of your discomfort and take steps toward relief.

During pregnancy, your body produces a hormone called relaxin. This hormone plays a vital role in preparing your body for childbirth by loosening the ligaments and joints in your pelvis. While this process is essential for delivery, it can also make your joints less stable and your muscles work harder to support your body.

After delivery, relaxin levels gradually decrease, but the effects on your joints and ligaments may linger for weeks or even months. This lingering instability can lead to postpartum back pain, especially when combined with the physical demands of carrying and caring for a newborn.

Caring for your newborn often means carrying, lifting and holding your baby throughout the day. While this is a precious bonding experience, it can put significant strain on your back, shoulders and arms if done incorrectly or repetitively.

Newborns may be small, but holding them in awkward positions—such as leaning to one side, rounding your back or hunching your shoulders—can quickly lead to muscle fatigue and discomfort. Over time, this can result in soreness or even chronic back pain.

During pregnancy, it’s natural to gain weight as your body nourishes your growing baby. However, the additional weight can place extra stress on your back muscles and spine. This strain often lingers after delivery, contributing to postpartum back pain.

The weight gained during pregnancy shifts your body’s centre of gravity, which can lead to poor posture and added tension in your lower back. Even after your baby is born, your body may take time to shed the extra weight, keeping the pressure on your back muscles.

Anaesthesia, particularly spinal or epidural anaesthesia, is often used during C-sections to numb pain. While this technique is essential for a comfortable delivery, it can sometimes contribute to postpartum back pain.

The pain or discomfort related to anaesthesia is typically caused by:

• Injection site soreness: the area where the needle was inserted in your lower back may feel tender or bruised for a few days or weeks after the procedure.

• Prolonged positioning: during the surgery, you must remain still in one position for an extended period, which can cause stiffness or strain in your back muscles.

• Muscle imbalance: after receiving anaesthesia, some women unconsciously adjust their posture to avoid discomfort, leading to muscle strain over time.

Breastfeeding is a beautiful way to bond with your baby, but if you're not in the right position, it can also be a surprising cause of postpartum back pain. Spending long periods sitting, leaning forward or hunching over to feed your baby often places strain on your back, neck and shoulders.

The repetitive motions and poor posture commonly associated with breastfeeding can lead to muscle tension and discomfort, particularly in the upper and lower back. However, with a few adjustments, you can make this time more comfortable.

After a C-section, rest is vital for healing, but prolonged inactivity can lead to stiffness and muscle weakness, particularly in the back. Limited movement during the recovery period often means the muscles that support your spine and core aren’t being engaged, making them weaker over time. This can contribute to postpartum back pain and even make everyday movements like lifting your baby more challenging.

Why inactivity contributes to back pain:

• Staying in the same position for long periods can cause your muscles to tighten, especially in your lower back and hips.

• The abdominal muscles, which support the back, may weaken from inactivity, leaving your back to do more work than it should.

• Lack of movement can lead to poor blood flow, which slows the healing process and may cause muscle discomfort. 

Inflammation is a natural part of the healing process after a C-section. It occurs when your body repairs tissue affected by surgery, including your abdominal muscles, pelvic region and surrounding areas. However, this inflammation can sometimes extend to your back, contributing to discomfort or pain.

How inflammation leads to back pain:

• Post-surgical swelling can put pressure on nerves and muscles in the lower back, leading to stiffness or a dull ache.

• In response to pain, your body may tense up surrounding muscles to guard the affected area, causing additional strain.

• Swelling or discomfort around the surgical site may lead to unnatural posture, which can further stress your back muscles.

Welcoming a new baby is an exciting time, but it can also be overwhelming. Emotional stress from adjusting to life with a newborn, combined with physical recovery after a C-section, can contribute to postpartum back pain. Stress often manifests physically, causing tension in the neck, shoulders and back.

How stress affects your back:

• Stress can cause your muscles to tighten, particularly in the upper and lower back. This persistent tension can lead to soreness and discomfort.

• Stressful situations might cause you to slouch or hold your body in awkward positions, adding strain to your back.

• Lack of sleep, common for new parents, can interfere with your body’s natural healing and recovery process, prolonging back pain.

The scar from a C-section is a natural part of the healing process, but it can sometimes contribute to postpartum back pain. As your body recovers, the tissue around the surgical site may tighten or become less flexible, leading to discomfort that can radiate to your lower back.

How C-section scars affect back pain:

• Scar tissue may form adhesions (bands of tissue) that can pull on surrounding muscles, affecting movement and posture.

• To protect the healing area, you might unconsciously adjust how you sit, stand or move, putting additional strain on your back.

• The nerves near the surgical site can sometimes send pain signals to your lower back, even though the source of discomfort is the scar itself.

The pelvic floor is a group of muscles and tissues that support your bladder, uterus and intestines. During pregnancy and childbirth, these muscles can stretch and weaken, which may contribute to postpartum back pain. While this is a common issue, it’s often overlooked as a source of discomfort after a C-section.

How a weakened pelvic floor affects your back:

• The pelvic floor muscles help stabilise your pelvis and spine. If they’re weakened, your back muscles may have to work harder, leading to pain and fatigue.

• A compromised pelvic floor can alter your posture, creating imbalances that put a strain on your lower back.

• The pelvic floor works together with your abdominal and back muscles to form your body’s core. Weakness in one area can disrupt this system, increasing the risk of back pain.

Recovering from postpartum back pain involves making small adjustments to your daily routine and incorporating gentle practices that promote healing. Here are effective tips to help you find relief:

​​​Gentle postpartum exercises can strengthen your core and back, improve flexibility and reduce stiffness:

• Pelvic tilts: lie on your back with your knees bent and feet flat. Gently tilt your pelvis upward, pressing your lower back into the floor, then release. Repeat 10–15 times.

• Bridges: from the same position, lift your hips off the ground, forming a straight line from your shoulders to your knees. Lower slowly and repeat.

• Child’s pose: sit back on your heels with your arms stretched forward and forehead resting on the floor. This yoga pose gently stretches the lower back and releases tension.

• Cat-cow stretch: on all fours, alternate arching your back (cat) and lowering your belly (cow) to improve flexibility and circulation.

Please mama, always check with your healthcare provider before starting any exercise routine to ensure it’s safe for your stage of recovery.

Proper lifting techniques can prevent strain on your back:

• Always squat down by bending your knees, not your waist, when picking up your baby or other items.

• Hold your baby close to your chest when lifting or carrying them to reduce strain on your lower back.

• Engage your core muscles while lifting to provide extra support to your back. 

• Avoid twisting. Rather, turn your whole body instead of twisting at the waist when lifting or placing your baby in a crib or car seat.

These techniques help distribute weight evenly and protect your back muscles from overexertion.

Good posture is essential to relieve back pain and avoid further strain:

• Sleeping: sleep on your side with a pillow between your knees to keep your spine aligned. If you sleep on your back, place a pillow under your knees for support.

• Sitting: choose chairs with good lumbar support and keep your feet flat on the ground. Use a rolled-up towel or small cushion to support your lower back if needed.

• Breastfeeding: use a nursing pillow to raise your baby to breast height, allowing you to sit upright rather than hunching forward—alternate feeding positions to avoid straining the same muscles repeatedly.

Mindful posture throughout the day can greatly reduce your back tension and discomfort.

Who doesn’t love a warm bath? Especially when it is a simple and soothing remedy for back pain! If you can, don’t hesitate to immerse yourself in a nice, warm body of water. Indeed, warm water helps improve circulation and relax tense muscles in your back. You can also add Epsom salts to your bath if that’s available to you. Epsom salts can provide additional relief by reducing inflammation and soothing soreness.

Enjoy a warm bath for 15–20 minutes as often as you need to relieve discomfort. Ensure your incision site is fully healed before soaking in a bath, and check with your doctor if you’re unsure.

Massages are a comforting way to alleviate postpartum back pain. A postnatal massage therapist can target sore muscles and improve circulation to promote healing. But if professional massages aren’t an option, ​​​​​​your partner can use gentle techniques to knead tense areas in your lower back and shoulders.

You can also use self-massage tools, like foam rollers or handheld massagers. These can help release tension in hard-to-reach areas. Massages not only ease physical discomfort but also help reduce stress and improve your overall sense of well-being. And you, too, need to be taken care of!

For persistent postpartum back pain, long-term strategies can help address underlying causes and improve your overall physical health. These approaches focus on rebuilding strength, enhancing flexibility and maintaining a healthy lifestyle.

Physical therapy is one of the most effective ways to manage and reduce long-term back pain:

• Personalised treatment plans: a physiotherapist can assess your condition and design a plan tailored to your needs, focusing on core stability, posture correction and muscle strengthening. 

• Manual therapy: techniques like joint mobilisation and soft tissue massage can help release tension, improve mobility and alleviate pain.

• Targeted exercises: your therapist may guide you through specific exercises to strengthen your back and abdominal muscles, reducing strain on your spine.

Physical therapists also often provide valuable advice on body mechanics, posture and daily activities, which can help you prevent pain recurrence. This type of therapy is particularly useful for mothers with chronic pain or complications like pelvic floor dysfunction.

Yoga and Pilates are gentle yet highly effective methods for strengthening your core and relieving back pain.

• Yoga focuses on flexibility, balance, and relaxation. The practice offers gentle poses like a child’s pose, a downward dog or cat-cow stretch, which can help relieve tension and improve spinal alignment. Yoga also incorporates mindfulness, which can help reduce your stress and promote your overall well-being. You deserve this time: you need to recover, and the better you feel, the better you’ll be able to take care of your little one.

• Pilates strengthens core muscles, including the pelvic floor, which supports the spine. This type of exercise improves posture, alignment and balance. It also incorporates low-impact exercises like leg lifts, pelvic tilts or bridges suitable for postpartum recovery.

Before starting yoga or pilates, ensure your body has healed sufficiently and consult your healthcare provider to confirm it’s safe for you. Attending postpartum-specific classes with trained instructors is recommended for the best results!

After giving birth, your body is recovering from an incredible journey, and part of that recovery involves finding balance with your weight and nutrition. Managing your weight and eating well can play a big role in reducing postpartum back pain, but it’s not about rushing or being strict. It’s about taking gentle, supportive steps to feel stronger and healthier at your own pace.

It’s important to know that losing weight too quickly isn’t necessary—and can even be harmful while your body is still healing. Instead, focus on creating habits that gently support your recovery.

The food you eat can help your body heal and give you the energy you need for your day-to-day tasks as a new mum. Think of your meals as a way to nurture yourself, just as you nurture your baby:

• Include plenty of fresh, simple foods: leafy greens, colourful vegetables and fruit can help reduce inflammation and provide the vitamins your body craves after pregnancy.

• Choose foods that rebuild your strength: protein-rich options like eggs, beans and fish support muscle repair, helping your back and core recover.

• Stay hydrated: water helps every part of your body work better, including your muscles. If you’re breastfeeding, staying hydrated is even more important for milk production.

When you care for yourself with kindness—choosing foods that energise you and moving in ways that feel good—you’re not just reducing back pain, you’re also building strength for the next chapter of motherhood. Your body will thank you, and you’ll feel more confident as you recover.

As a new mother, your focus is naturally on your baby, but it’s just as important to listen to your own body. While back pain after a C-section is common and often improves with time and care, there are instances when it’s important to seek medical advice. Knowing the signs can help you feel confident about when to reach out for support.

You should consider speaking to your doctor if:

• The pain feels intense or keeps getting worse: if your back pain is so severe that it’s hard to move, sleep or care for your baby, it’s worth discussing with a healthcare provider. Pain that doesn’t improve after a few weeks might need further attention.

• You feel unusual sensations like numbness, tingling or a weak feeling in your legs or feet, which could mean the nerves in your back are affected. This isn’t something to ignore, as early care can make a big difference.

• There’s a fever alongside the pain: this can sometimes point to an infection, particularly if you’ve had surgery like a C-section.

• You’re struggling to move normally: if walking, standing up straight or carrying out everyday tasks feels increasingly difficult, it’s time to ask for professional advice.

• Pain lingers around the anaesthesia site: some discomfort after an epidural or spinal block is normal, but if it’s persistent or feels sharp, a doctor should check it out.

Sometimes, back pain can be linked to conditions like pelvic organ prolapse (when the pelvic organs shift due to weakened muscles) or an issue with your spine that needs extra care. Infections, though rare, can also occur and may require treatment. Reaching out to your doctor doesn’t mean something is wrong—it’s simply a way to ensure you’re healing well.

Most back pain after a C-section improves with time, rest and gentle movement. However, as a mum, you’re attuned to your body in new ways. If something doesn’t feel right, trust your instincts and seek help. Taking care of yourself is an important part of being there for your baby, and there’s no need to carry the burden of pain by yourself.

Remember, you’re not alone in this process. If you feel unsure about what’s best for you, don’t hesitate to contact your healthcare provider for advice tailored to your needs. You’re doing an amazing job already!