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Back Pain and Postpartum Exercise: Safe Workouts for New Moms

Back Pain and Postpartum Exercise

Welcoming a new addition to the family is a joyous occasion, but it can also bring physical challenges, especially for new mothers. Postpartum recovery involves more than just healing from childbirth; it also involves rebuilding strength and addressing common issues like back pain. In this guide, we'll explore safe and effective postpartum exercise routines that focus on rebuilding core strength and relieving back pain for new moms.

Understanding Postpartum Back Pain:

Postpartum back pain is a common issue experienced by many new mothers. It can be caused by a combination of factors, including hormonal changes, weakened core muscles, poor posture during breastfeeding or carrying the baby, and the physical demands of caring for a newborn. Fortunately, incorporating targeted exercises into your postpartum routine can help alleviate back pain and promote overall well-being.

Safe Postpartum Exercise Guidelines:

Before starting any postpartum exercise program, it's essential to consult with your healthcare provider to ensure you're cleared for physical activity. Once you've received the green light, follow these guidelines to exercise safely and effectively:

  1. Start Slowly: Begin with gentle exercises and gradually increase intensity and duration as your strength and stamina improve.

  2. Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, stop and modify the exercise or try something different.

  3. Focus on Form: Prioritize proper form and alignment to avoid strain on your muscles and joints. Quality of movement is more important than quantity.

  4. Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated, especially if you're breastfeeding.

  5. Rest and Recover: Allow your body time to rest and recover between workouts. Adequate sleep and relaxation are crucial for postpartum healing and recovery.

Postpartum Exercise Routines for Back Pain Relief:

  1. Pelvic Tilts:

Pelvic Tilts Back Pain Relief

    • Lie on your back with your knees bent and feet flat on the floor.

    • Engage your core muscles and gently tilt your pelvis backward, pressing your lower back into the floor.

    • Hold for a few seconds, then release. Repeat 10-15 times.

2. Cat-Cow Stretch:

Cat-Cow Stretch for Back Pain Relief


Back Pain Relief in Females

    • Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

    • Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose).

    • Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).

    • Repeat the sequence 10-15 times, moving slowly and fluidly.

3. Bird Dog Exercise: 

Bird Dog Exercise

    • Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

    • Extend your right arm forward and your left leg back, keeping your spine neutral.

    • Hold for a few seconds, then return to the starting position and switch sides. Repeat 10-15 times on each side.

4. Bridge Pose:

Bridge Pose Exercise for Females

    • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

    • Engage your core muscles and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.

    • Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.

5. Side-Lying Leg Lifts:

Side-Lying Leg Lifts for New Moms

    • Lie on your side with your bottom arm extended and your head resting on it.
    • Keep your top leg straight and lift it towards the ceiling, engaging your glutes and outer thigh muscles.
    • Lower your leg back down with control. Repeat 10-15 times on each side.


Postpartum exercise is an important part of the recovery process for new moms, helping to rebuild strength, improve posture, and relieve back pain. By incorporating safe and effective exercises into your routine, you can support your physical and emotional well-being as you navigate the joys and challenges of motherhood. Remember to listen to your body, prioritize proper form, and consult with your healthcare provider before starting any exercise program. With patience and consistency, you can strengthen your body and alleviate back pain, allowing you to fully enjoy the precious moments with your new baby.

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