Postpartum Back Pain: Exercises & Tips

Postpartum recovery isn’t just about bouncing back. It’s about rebuilding from the inside out.

For many women, one of the most frustrating and persistent postpartum issues is lower back pain.

Whether you’ve had a vaginal delivery or a C-section, postpartum lower back pain can interfere with everything from lifting your baby to getting out of bed. But this pain isn’t just random. It’s deeply tied to core weakness, diastasis recti, and movement compensation patterns.

The good news? With intentional movement and proper core retraining, you can significantly reduce or even eliminate lower back pain after pregnancy!

This article explores:

• Why postpartum back pain happens (beyond hormones)
  
  
• The connection between C-sections, core dysfunction, and diastasis recti
  
  
• Three effective exercises that relieve lower back pain
  
  
• Practical tips for daily movement and posture
  
  
• How our Ab Rehab program addresses all of these issues
  
  

What Causes Postpartum Back Pain?

Lower back pain during the postpartum period isn’t just a lingering side effect of pregnancy hormones. It’s often the result of mechanical, muscular, and postural changes that come from carrying, birthing, and caring for a baby.

1. Core Weakness and Dysfunction

During pregnancy, your abdominal muscles, especially the transverse abdominis (TVA), stretch significantly. This weakens your body’s internal support system, leaving your lower back muscles to compensate. When the deep core is not functioning properly, even simple tasks like standing or holding your baby can create strain.

2. Diastasis Recti

Diastasis recti is the separation of the rectus abdominis muscles down the midline of the abdomen. This common condition reduces your body’s ability to stabilize the spine. Without proper healing, the instability from a separated abdominal wall often leads directly to lower back pain.

3. C-Section Recovery

C-section recovery adds unique challenges:

• Scar tissue and adhesions can restrict mobility and shift how your body moves
  
  
• Delayed core engagement is common due to pain around the incision site, leading to overuse of the lower back and hips
  
  
• Movement compensation often includes poor posture and bracing strategies that increase back strain
  
  

4. Poor Posture and Lifting Mechanics

From nursing and changing diapers to carrying car seats and pushing strollers, your posture takes a hit in early motherhood. If your core isn’t supporting you, your lower back ends up absorbing the brunt of the load.

How Diastasis Recti Contributes to Back Pain

Your core isn’t just your abs. It’s a system of muscles that work together to stabilize your spine, pelvis, and rib cage. When diastasis recti is present, the central tension and support that your core should provide is missing.

Instead of the core acting like a functional corset, the pressure from lifting, bending, and even breathing is mismanaged. That pressure is often pressed out into the abdominal wall or down into the lower back and pelvis.

This pressure imbalance increases spinal strain, which can lead to:

• Chronic lower back tightness
  
  
• Pain with prolonged standing or walking
  
  
• Sensitivity while lying flat
  
  
• Weakness or aching during transitions (like getting out of bed)
  
  

This is why healing diastasis recti and restoring core function is essential for addressing postpartum lower back pain.

Why C-Section Moms Often Struggle with Lower Back Pain

C-section births create a unique set of postpartum movement limitations. Recovery can delay the reactivation of core muscles, making it harder to stabilize the spine and pelvis during daily activities.

Key reasons include:

• Scar tension. Adhesions can alter fascial alignment, pulling on the lumbar fascia and contributing to back pain
  
  
• Avoidance patterns. Mothers may guard their midsection, limiting motion and creating stiffness
  
  
• Inhibited deep core activation. Fear of re-injury or discomfort may block proper TVA engagement, leading to overuse of superficial muscles
  
  

For these reasons, C-section moms often benefit greatly from core retraining that focuses on breath, alignment, and gradual strength progression. All of these are key features of the Ab Rehab program.

The Role of Core Strengthening in Back Pain Relief

Core strength isn’t about crunches or planks. It’s about restoring deep abdominal control, particularly the transverse abdominis, pelvic floor, and diaphragm. When these muscles work together, they form a supportive pressure system that protects your spine and stabilizes every movement.

Without this support, your lower back bears the burden.

Programs like Ab Rehab are designed to rebuild this inner unit from the ground up. Starting with breath-based exercises and progressing through stability, dynamic control, and strength, Ab Rehab helps restore function and relieve pain safely and effectively.

3 Exercises for Postpartum Lower Back Pain Relief

These exercises target the deep core and reduce tension in the lower back by improving muscular coordination, core engagement, and mobility. All three are featured and progressed within the Ab Rehab system.

1. Wall Bug Press (Transverse Abdominis Activation)

Purpose: Retrains your deep core muscles to activate with intention, reducing lower back strain.

How to perform:

• Lie on your back with your feet flat and knees bent
  
  
• Press your low back gently into the floor
  
  
• Exhale and draw your belly button toward your spine
  
  
• Press your right hand into your right thigh while maintaining the core brace
  
  
• Hold for 5 to 10 seconds while breathing
  
  
• Repeat on the left side. Perform 5 reps per side
  
  

Tip: Watch for signs of doming or bulging. Keep your breath flowing and tension controlled.

2. Side-Lying Open Book with Core Engagement

Purpose: Restores thoracic mobility and reduces compensatory lumbar movement.

How to perform:

• Lie on your side with knees bent and arms stacked in front of you
  
  
• Inhale to expand your rib cage
  
  
• As you exhale, lightly engage your core and rotate your top arm open, reaching behind you
  
  
• Keep your pelvis stable and avoid letting your ribs flare or your back arch
  
  
• Inhale to return to the start. Repeat for 8 to 10 reps per side
  
  

Why it works: Increasing mid-back mobility reduces the strain on the lower back, especially for nursing or pumping positions.

3. Modified Side Plank with Breath

Purpose: Builds lateral core and oblique strength, which stabilize the spine and pelvis.

How to perform:

• Lie on your side with your knees bent and your elbow under your shoulder
  
  
• Inhale to prepare
  
  
• Exhale as you lift your hips off the ground into a side plank position
  
  
• Hold while breathing slowly for 3 to 5 breaths
  
  
• Lower with control. Repeat for 2 to 3 sets per side
  
  

Progression: Straighten your top leg or increase the hold duration as strength improves.

How Ab Rehab Addresses Postpartum Back Pain

The Ab Rehab program is uniquely designed to support healing for the exact issues causing lower back pain after pregnancy. Whether you’re weeks or years postpartum, it meets you where you are and helps rebuild from the inside out.

Ab Rehab includes:

• Ab Rehab diaphragmatic breathing techniques
  
  
• Step-by-step TVA and pelvic floor coordination drills
  
  
• Mobility and alignment resets
  
  
• Functional strength work that translates to real life
  
  
• A walking audio version to pair breath with movement
  
  

Real reviews from Rel moms using our Ab Rehab program:

“I had severe back pain after two pregnancies and a C-section. I tried everything. Ab Rehab was the only thing that actually worked.”

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“Three weeks into Ab Rehab and I can already feel my core reconnecting. My lower back pain has finally started to fade.”

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“The guided coaching and clear progression make such a difference. I can carry my toddler without discomfort now.”

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5 Daily Tips for Preventing and Managing Postpartum Back Pain

1. Fix Your Feeding and Changing Setup

Avoid rounding your back over your baby. Use pillows to raise baby to your height while nursing and ensure changing stations are at waist level.

2. Practice Good Lifting Mechanics

Always bend your knees and hinge at your hips when lifting your baby, car seat, or stroller. Keep the load close to your body and engage your core before moving.

3. Incorporate Core Connection Into Your Walks

Use breath-based TVA engagement like in Ab Rehab’s walking audio series to strengthen your core while walking. This adds functional core training into your everyday routine.

4. Address Your Posture

Stand with your ribcage stacked over your pelvis, avoid locking your knees, and draw your pelvis into neutral. A simple posture reset can dramatically reduce back strain.

5. Mobilize Scar Tissue if You Had a C-Section

Gentle scar massage and mobility work help reduce adhesions that contribute to lumbar tension. Always follow guidance or consult a professional.

Conclusion

Postpartum back pain is not just a side effect of motherhood. It’s a sign your body needs structured support and deep core healing. The solution isn’t to push through, stretch more, or do random workouts. It’s to start where your body is and give it the rehab it needs.

By focusing on proper core engagement, addressing diastasis recti, improving posture, and moving with intention, you can rebuild strength, eliminate pain, and feel truly strong again.

The Ab Rehab program inside the Natal app was created to walk you through this step by step. With coaching, programming, and expert guidance built for postpartum women, it has already helped hundreds of thousands of women recover their core and relieve their back pain for good.

Ready to rebuild your core and say goodbye to back pain?

Start Ab Rehab today inside the Natal app!

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