Why Do So Many Moms Struggle With Body Pain After Childbirth?
Your baby is finally here, but instead of feeling your best, your back aches, your knees creak, and even getting out of bed feels exhausting. Sound familiar?
You’re not alone. Many Indian moms experience postpartum back and knee pain, yet it often gets brushed aside as “normal.” While your body has gone through immense changes, pain shouldn’t be something you just live with.
1. Why Do Moms Experience Postpartum Back & Knee Pain?
During pregnancy and delivery, your body undergoes significant changes that can lead to pain and discomfort postpartum.
Some common causes include:
- Weakened core & pelvic floor muscles – Less support for your lower back.
- Hormonal shifts – Relaxin (a hormone that loosens joints for childbirth) can linger, making your knees and back feel unstable.
- Poor posture while feeding or carrying your baby – Strains your lower back and shoulders.
- Weight changes – Increased pressure on your knees and spine.
- C-section recovery – Can lead to muscle imbalances and extra strain.
2. 5 Ways to Relieve Postpartum Back & Knee Pain
You don’t need to suffer in silence. These simple, science-backed strategies can help your body heal naturally.
1. Strengthen Your Core With Gentle Exercises
A strong core helps stabilize your spine and reduces lower back pain.
- Start with pelvic tilts and deep breathing exercises.
- Gradually add low-impact movements like bridges and bird-dog exercises.
- Avoid crunches or intense ab workouts until your core is fully healed.
2. Improve Your Posture While Feeding & Holding Your Baby
- Sit upright with a pillow behind your lower back.
- Keep your baby elevated with a feeding pillow to avoid hunching forward.
- Alternate sides while carrying your baby to prevent muscle imbalances.
3. Strengthen & Support Your Knees
Your knees take on extra strain post-pregnancy, but targeted exercises can help.
- Try seated leg lifts and wall sits to build strength.
- Avoid sitting cross-legged for long periods—it can worsen knee discomfort.
- Wear supportive footwear to reduce strain on your joints.
Need help rebuilding strength? Paloma Care’s postpartum experts are here for you. Book a session.
4. Stretch & Release Tension
- Do cat-cow stretches to relieve lower back stiffness.
- Try hip flexor stretches if you feel tightness in your hips and pelvis.
- Use a foam roller to massage sore areas in your back and legs.
5. Get Professional Support If Pain Persists
If your pain doesn’t improve within a few months or worsens over time, you may need expert guidance.
- Physical therapy can help restore muscle balance and alignment.
- Pelvic floor rehab can address post-pregnancy instability.
- Consulting a specialist can help rule out underlying conditions.
Final Thoughts: Healing Is Possible
Postpartum back and knee pain may be common, but it’s not something you have to accept as part of motherhood. With the right exercises, posture adjustments, and professional support, you can feel strong and pain-free again.
