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Written by

Gina Conley, MS

3 Back Pain Relief Tips for the Early Postpartum

  • Fitness, Postnatal

Back Pain: During the early postpartum, we tend to find ourselves STUCK in a position for prolonged periods of time that can cause discomfort!  We are holding, feeding, and snuggling our little baby in this one position ALL THE TIME.

I know for me, I had a lot of upper back pain if I was in a position for a prolonged period of time.

The good news is there is a lot we can do to support our healing early postpartum while also relieving pain!

Looking to start your postpartum healing journey with gentle movement and breathwork?

Secure your spot now and join us for an upcoming webinar with MamasteFit on Tuesday, March 28th at 7:30 pm EST.

During this 2-hour session, you’ll learn how to use movement and mindfulness to recover after birth, with everything from breathing exercises to core reconnection, gentle core exercises, cesarean birth considerations, meditations, and more covered.

Plus, the best part is that it’s recorded, so you can download it and watch it anytime!

This is an incredible opportunity to navigate early motherhood with mindfulness and gentle movement, so don’t miss out.

Register today and get ready to prioritize your health and wellness during this transformative time in your life!

3 Back Pain Relief Tips!

The three main ways we can relief back pain include:

  • Mobility to MOVE the spine
    • If we are stuck on a position for a long time, finding movement can be so helpful!
  • Strengthen the back
    • In the early postpartum, we don’t necessarily want to use tons of weights so focusing on body weight movements can help!
  • Acupressure or massage
    • Using the pranamat is a great option for early postpartum since you don’t need to leave your home!

Let’s explore some ways to find relief from back pain by moving the spine, strengthening the back with gentle exercises, and using external support!

If you want to be guided during the early postpartum with core reconnection and mobility, check out our early postpartum recovery course!  This course is designed to support reconnection from birth to 4-6 weeks postpartum!  And, it’s free!

Early Postpartum Recovery Course (FREE)

This mini-course guides you through the first month postpartum as you begin your recovery after birth!  This program includes weekly guidance on how to reconnect with your core and pelvic to support your healing.

  • Breathing and Core Connection Exercises
  • Mobility Exercises to Relieve Common Discomforts
  • Gentle Core Exercises
  • Watch on Mobile Device
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1. Move the Spine!

If we have found ourselves stuck in a position for a long period of time, our backs can get pretty stiff.

The thoracic spine, or upper back, is meant to move a lot!

We have a restriction of movement here, which can result in discomfort in the upper back.

So the first thing that we can do is find some flexion and extension of the spine or arching and rounding in the back.

Starting in a tabletop position, you have the option to sit down to the heels:

  • Round in your back as you try to push her out her back to the ceiling.
  • Then drop the belly to the floor as you are just in the back to feel a big stretch in the front side of the body.

Next, we can find rotation!  Continuing in the tabletop position:

  • Rotate to open up the chest to one side
  • Then thread the hand underneath the opposite arm to bring the shoulder to the floor

We can finish our thoracic mobility with lateral side bending.

In the tabletop position:

  • Bring the elbow to the hip as you crunch in the side body
  • Reach overhead as you stretch the side body 

Watch this breakdown video of how to do the all-fours thoracic mobility routines.

We incorporate mobility routines like this within our early postpartum recovery course and our postpartum return to Fitness programming.

2. Strengthen the Back: Body Weight Exercises

The next step is to find some strengthening!  But early postpartum, we don’t necessarily want to be hitting the weights quite yet!

We can focus on some body weight movements like the YTLW to strengthen the upper back. 

The stronger our backs are, the better they can maintain a more upright position while holding our babies, which can help with back pain!

Watch this video on how to do the YTLWs to incorporate a bodyweight upper back strengthening exercise in your early postpartum routine! 

This movement involves no weights and can be done easily within the first few weeks after birth.

As you move into 4-10 weeks postpartum, we incorporate resistance back strengthening exercises in our postpartum fitness programs in a gradual way to support a return to fitness after birth!  

We need strong backsides as mothers to hold and carry our babies!

Brittany
I’m in week 5 of Return to Running and could not be happier with this program! It has exceeded my expectations. The workouts are extremely doable- even for someone who has not done much strength work in the past. I love it because the progression has given me so much confidence and has been helpful in creating a routine of taking care of myself. I’m feeling so much stronger already and have noticed great results already. I was hesitant about buying a program but am so glad I did! Highly highly recommend!
Ally
Your program came recommended from the PT I saw postpartum, and it has been a great way to supplement running, especially for someone like me with no strength training experience. I have very much appreciated the videos and explanations of each movement and the education you provide. I love how well thought out the program is – it’s clear you both are very knowledgeable in postpartum fitness. I’ve told many moms/runners about you, and I’m excited to see the benefits of this program in future races!
Kayla
I’ve been working through the postpartum 16 week program and love it! Ive always been a runner and enjoyed lifting weights throughout my pregnancies. But after my 3rd baby in 4 years, I felt very unstable and weak. I had a 4-5 finger diastasis recti too! I loved how my physical therapy exercises fit perfectly into this program and how they share alterations to the exercises to meet you where you are at. I’m 7 months postpartum and about half way thru the program and no longer feel pain, pressure or instability. Most importantly I feel like I’ve learned a lot about how to strengthen safely even with a large diastasis recti with the help of my PT and this great program.
Postpartum Fitness Training Programs

3. Pranamat: Acupressure for Pain Relief

The Pranamat is a great early postpartum back relief tool to use!  It is not usually feasible to go get a massage early postpartum.  You need to arrange for childcare for a newborn, plus you’ve got a lot going on with your own body to lay on white sheets for an hour.

The Pranamat is like having a massage therapist at home!  You can find relief from back pain, and headaches, and improve your sleep (as much as you can with a newborn) in 20 minutes a day!

The Pranamat has been a tool I’ve used my early postpartum to find some relief from the common discomforts of early motherhood.

Grab your own Pranamat at a discount with our affiliate link!

Stay Comfortable as You Heal Postpartum!

We may think that being in pain is a part of motherhood, but it is NOT a requirement at all!

We can incorporate mobility, strengthening exercises, and pain relief into our daily routine as a part of self-care.

Move your body, find strength, and stay comfortable as you heal postpartum!

Ready to prioritize your postpartum healing journey?

Join MamasteFit for our upcoming webinar on March 28th at 7:30 pm EST, where you’ll learn how to use gentle movement and breathwork to navigate early motherhood.

Register now and get ready to prioritize your well-being!

Recover After Birth: Postpartum Courses