Lifting, feeding and carrying a baby all day takes a toll on a body that’s still recovering from pregnancy. Here’s why back and joint pain are so common after birth, what brings relief, gentle exercises to start with, and the signs that need a doctor.
Postpartum back pain is very common in the months after giving birth, and many women also notice postpartum joint pain in the wrists, hands, hips or knees. The main causes are stretched and weakened stomach and pelvic floor muscles, pregnancy hormones that keep ligaments looser for a while, and the constant bending, lifting and feeding of new parenthood. For most women, it improves over a few months with better posture, gentle core exercises and rest. Back pain with fever, numbness or weakness in the legs, or new problems controlling your bladder or bowels needs urgent care.
Why your back hurts after birth
- Weaker core muscles: pregnancy stretches the stomach muscles, sometimes leaving a gap (diastasis recti), so the back works harder.
- Loose ligaments: the hormone relaxin, which loosens joints for birth, stays raised for a while, especially while breastfeeding.
- Posture: hunching over to feed, bending to change diapers and lifting car seats and strollers.
- Pelvic girdle pain: pain at the front of the pelvis or the back joints of the pelvis that began in pregnancy can linger.
- Tailbone pain after a vaginal birth, often worse when sitting.
Does an epidural cause back pain?
Soreness or bruising where the epidural needle went in is common for a few days. But research hasn’t shown that epidurals cause long-term back pain; women have similar rates of back pain after birth with or without one. Pain at the epidural site that gets worse, especially with fever, redness, leg weakness or numbness, needs urgent care.
Postpartum joint pain
- Wrists and thumbs: pain at the base of the thumb when lifting your baby, called De Quervain’s tendinitis or “mommy thumb,” is common. Lift with your palms facing up and your thumbs tucked in, and ask about a wrist splint.
- Hands: tingling or numbness in the fingers, often at night, can be carpal tunnel from fluid build-up, which usually eases as swelling goes down.
- Hips and knees: loose ligaments and weaker muscles can make these ache, especially on stairs or when getting up from the floor.
Stiff, swollen joints in several places, especially if they’re worst in the morning for more than half an hour, can be a sign of an inflammatory condition such as rheumatoid arthritis, which sometimes starts or flares after birth. Achy joints with tiredness, feeling cold or weight change can also come from a thyroid problem after pregnancy. Both are worth checking.
Postpartum back pain relief
- Feed in a supported position: sit back with a pillow behind your lower back, raise your baby to your breast or bottle on a pillow, and keep your feet flat or on a footstool.
- Lift with your legs: bend your knees, keep your baby close to your body, and avoid twisting while lifting.
- Raise your work surface: a changing table at waist height saves a lot of bending.
- Carry the car seat close, or leave it in the car and carry your baby instead.
- Use heat or cold: a warm pack on tight muscles or a cool pack on a sore spot for 15 to 20 minutes.
- Ask about pain relief that’s safe for you, especially if you’re breastfeeding.
Gentle postpartum back pain exercises
Once your clinician says it’s OK, these gentle moves help rebuild support for your back:
- Deep belly breathing: lie on your back with knees bent. Breathe in to let your belly rise, then breathe out and gently draw your belly button toward your spine.
- Pelvic floor squeezes: squeeze as if stopping the flow of urine, hold a few seconds, relax. Repeat several times a day.
- Pelvic tilts: on your back with knees bent, gently flatten your lower back into the floor, hold, then release.
- Cat-cow: on hands and knees, slowly round and then gently arch your back.
- Short walks, building up a little each day.
Avoid sit-ups and crunches in the early months. If you have a bulge down the middle of your stomach, leaking, or pain that isn’t improving, a pelvic health physical therapist can give you a personal plan. See also Postpartum Belly Wrap.
What about supplements?
Many supplements are marketed for postpartum joint pain, but there’s little good evidence for most of them. It’s more useful to ask your clinician to check whether you’re low in vitamin D or iron, both common after birth, and to keep taking any vitamin they recommend.
When to get medical help
Get urgent care for back pain with:
- fever, or redness and swelling at the epidural site
- numbness or weakness in your legs, or numbness around your genitals or bottom
- new trouble controlling your bladder or bowels
- sudden, severe pain, or pain in one swollen leg
See your clinician for pain that isn’t improving after a few weeks, a joint that’s red, hot and swollen, several swollen, stiff joints, or pain that keeps you from caring for your baby. For other symptoms, see Postpartum Recovery: What to Expect in the First 6 Weeks.
The traditional Chinese medicine view
Traditional Chinese Medicine has a long-recognized pattern called “body aches after childbirth.” It’s traditionally linked to depleted blood failing to nourish the muscles and joints, made worse when cold or wind gets in while the body is open after birth. That’s why “sitting the month” stresses keeping warm, avoiding cold water and drafts, and resting; see Chinese Postpartum Confinement. These are traditional descriptions, not a diagnosis.
Where Postpartum Recovery fits
The Postpartum Recovery herbal pouch is a sealed external pouch with nothing to swallow, for mothers exploring complementary care after birth. It isn’t a treatment for back pain, joint pain or any medical condition. Confirm the current placement instructions with us, and have your obstetric clinician approve the timing and site, never over a healing incision or tear. Breastfeeding safety studies haven’t been done, so review the ingredients with your clinician and keep pouches away from your baby.
Quick answers
Is back pain normal after giving birth?
Yes, it’s very common and usually improves over a few months with posture changes and gentle exercise.
How long does postpartum back pain last?
For most women, it eases within a few months. Pain that’s not improving after several weeks is worth checking.
Why do my joints hurt after pregnancy?
Loose ligaments, weaker muscles and repetitive lifting are common causes. Several swollen, stiff joints need a check.
Can an epidural cause long-term back pain?
Research hasn’t shown that it does, though the injection site can be sore for a few days.
Reviewed October 2026. Author: Qingcai Wang, MD, PhD, developer of the Five Essences external herbal-pouch formulations, with a commercial interest in their sale. General education only; continue your medical care.
Sources: ACOG, Exercise after pregnancy; ACOG, Postpartum care; NHS, Your post-pregnancy body.