Back pain is quite common, especially for women who have experienced childbirth. This commonly happens with pregnant women as their posture gets altered while they carry their unborn child, which puts a strain on their backs. 

In simple words, it is called ‘postpartum back pain,’ and there are a lot of factors that contribute to it. In this article, we’ve shared some natural ways how mums can deal with back pain and live a better life. 

Contact a Pain Physician 

The first thing you should do to tackle your pain is to visit a back pain clinic where trained physicians will help you achieve the relief you deserve. Pain management experts will work closely with you to develop a treatment plan that will relieve your back pain and improve your quality of life.

If your back problems go untreated, they can develop into chronic back pain that could haunt you for years, so it’s better to make an appointment with the Spine Institute of Nevada, as they have helped thousands of patients alleviate their back pain and spinal deformities.

Practice Good Posture 

Practicing a good body posture is the best thing mums can do to tackle back pain. There are multiple ways how mothers can improve their posture, including sitting up with their back straight. 

Postpartum recovery garments are also helpful in relieving a stiff back. This will help keep the hips, lower back, and midsection area stabilized, which will automatically ease the pain. You can also use pillows for support when just resting or sitting down. Just be sure to practice the right posture every day, as it will result in faster recovery. 


Exercise, in general, is beneficial for keeping the muscles and joints strong. Doing a little bit of stretching every day can help women soothe the back pain they feel after giving birth. You can also use tools such as the Body Back Buddy to help keep your muscles and joints strong.

This is also beneficial for pregnant women who experience severe back pain in the second or third trimester. You can also go to a physiotherapist to relieve your Back Pain. These professionals address soreness and stiffness with a combination of unique exercises to stretch the muscles. 

If you try to exercise at home all by yourself, try gentle stretching and other normal exercises, and do not indulge in intense exercise. 

Don’t Lift Heavy Weights 

First of all, new mums should avoid lifting heavy weights. And just in case you have to, there are certain ways you can lift weight to help relieve your postpartum back pain.

 If you know how to do squats, you got lucky here, and you can do squatting to pick things up. Many women report this to be helpful. When you pick a heavy weight, make sure to hold it below your shoulders as you slowly stand up while keeping your back straight. 

Take Plenty of Rest 

Taking proper rest has to be the easiest yet most effective way for new mums to find comfort and avoid back pain. Although it might be difficult for you to take out enough time from your schedule, understand that it’s important for your body and mind, especially after a few months of childbirth. 

You can utilize the time to sleep when your baby goes to rest so that you don’t have to constantly worry about him and can easily relax. Taking at least an hour or two a day to just lay in bed with a straight posture can help ease the intense pain and give you the mental and physical relief you need to function the whole day properly. 

Taking a Quick Recap 

Experiencing back pain in everyday life can be tough for new mums as it affects their quality of life. Since this pain is a natural effect of childbirth, instead of taking medications, mums should try these natural ways of relieving back pain.