Managing Back Pain as a New Mom: 4 Tips for Relief
Motherhood comes with a lot of physical demands—lifting, carrying, prolonged sitting, holding kids on your hip, and hauling a car seat. If you’re among the many new moms experiencing back pain, you’re not alone! The good news is that there are simple strategies to help protect your back and reduce discomfort.
Here are four key tips to ease back pain and keep your body feeling strong.
1. Keep the Lever Short
When lifting your child (or anything heavy), keep them as close to your body as possible rather than extending your arms out in front. This reduces strain on your lower back and makes lifting easier on your body.
Other ways to apply this tip:
When changing diapers, use an elevated surface rather than bending over the floor or an ottoman.
If the changing surface is low, try kneeling instead of bending to minimize stress on your back.
2. Stack Your Ribs Over Your Pelvis
One of the most common postural habits new moms develop is leaning back while holding their baby (ribcage behind pelvis). This can place extra strain on your lower back over time.
To correct this:
✔ Shift your weight out of your heels and into your midfoot.
✔ Bring your ribcage in line with your pelvis, rather than hanging back behind your tailbone.
✔ Change positions often - vary standing, staggered stance, sitting, etc.
3. Address Areas of Tightness
If your lower back is hurting, it might be because the areas above (thoracic spine) and below (hips) are tight. When these areas are restricted, your low back has to compensate, potentially leading to discomfort.
Try incorporating mobility exercises:
For the upper back (thoracic spine) – Thoracic cat-cow, quadruped rotations
For the hips – 90/90 internal and external rotation, adductor rockbacks
By keeping these areas mobile, you’ll take pressure off your lower back and move with more ease.
4. Strengthen Your Core for Support
A strong core protects your spine and helps your body withstand the demands of lifting, carrying, and prolonged holding. Focus on midline stability exercises—these train your core to maintain a neutral position, even when under load.
Some great core exercises for new moms:
Adding these into your routine will help reduce back pain and improve overall strength, making daily tasks feel easier.
Final Thoughts
New motherhood is physically demanding, but small adjustments to how you move and carry your baby can make a big difference in preventing and managing back pain. Try these tips, listen to your body, and build strength gradually.
