Founder's Perspective: The Connection Between Postpartum Recovery & Lower Back Pain: What I Wish I Knew

Real Talk About Lingering Pain, Pelvic Floor Health, and What Finally Helped

Let’s talk about something a lot of us deal with but no one really warns us about: lower back pain after having a baby.

I’m three years postpartum with my second daughter—and yes, I still get flare-ups.

The kind where getting out of bed feels like trying to stand up with a sandbag strapped to your hips.

The kind where lifting your toddler—or even just putting on socks—is suddenly a two-step process that requires bracing yourself and muttering under your breath.

It’s not just frustrating. It’s exhausting.

Especially when the world expects you to be “back to normal” a few weeks after delivery.

Here’s what I wish I had known back then—and what’s helped me now.

Is Lower Back Pain Normal After Childbirth?

Short answer: Yes.

But that doesn’t mean it should be dismissed.

Lower back pain after pregnancy is incredibly common. Hormones like relaxin loosen your ligaments, your core muscles stretch and weaken, and your posture shifts to accommodate a growing belly (and then a baby). After delivery, your body is still healing—but that healing doesn’t stop at six weeks.

In fact, the real recovery often takes months or even years.

So if you're wondering why you're still in pain long after your postpartum check-up, you’re not alone—and you’re not imagining it.

My Experience With Postpartum Back Pain

After my second daughter was born, I started having occasional back pain. Nothing too alarming—until it flared up in a big way.

Just a few weeks ago, I had one of those flare-ups where I could barely move when I got out of bed. I had to warm up my body like I was prepping for a CrossFit class just to walk to the kitchen. And my daughters? They wanted to be picked up, carried, snuggled… and I physically couldn’t do it.

I even found myself telling them, “Mommy’s back hurts,” so they’d understand why I couldn’t lift them.

Now they occasionally tell me their back hurts and act like they’re 85 years old. (Honestly, it’s adorable and also a little too real.)

The Pelvic Floor–Back Pain Connection

This is one of the biggest things I wish I had understood earlier:

👉 Your pelvic floor and your lower back are part of the same support system.
When one is struggling, the other often takes the hit.

If you’ve had pelvic organ prolapse (like I did), a c-section, or any kind of core trauma during birth, your muscles aren’t firing the same way they used to. That instability can lead to extra pressure on your back—and over time, it adds up.

What Helped Me Manage the Pain

Over the past couple years, I’ve tried a lot of things. Some helped a little. Some helped a lot. Here’s what’s made the biggest difference for me:

1. Pelvic Floor Physical Therapy

This was huge. My pelvic floor physical therapist helped me relearn how to engage my core and pelvic floor so my back wasn’t doing all the work.

2. Strength Training

Once I got the green light, I slowly reintroduced strength work. Building up my glutes, core, and upper back gave me the kind of foundational support that actually lasts.

3. Lacrosse Ball Relief

Don’t underestimate this little miracle worker. I use a lacrosse ball between my back and the wall (or floor) to release tight muscles. It’s like DIY massage therapy—and it actually works.

4. Walks, Not Workouts

When I was in a flare-up, I stopped trying to “exercise” and just walked. Gentle movement helped more than any high-impact class ever could.

5. Posture Check + Movement Breaks

Slouching at my desk or leaning over a crib all day made things worse. Now, I try to reset my posture and move every hour or so, even if it's just stretching for 30 seconds.

6. Releasing the Guilt

This might be the hardest one.
When I can’t be physically present in the way I want to—lifting my kids, doing all the things—I remind myself:
Rest is productive. Healing is slow. I am still a good mom.

If You’re Still Struggling With Back Pain—You’re Not Behind

This is the part I wish someone had told me:

➡️ It’s not too late to feel better.
➡️ You didn’t miss some secret healing window.
➡️ Just because it’s common doesn’t mean you have to live with it.

There are real solutions. Real support. And yes—real hope.

Where to Start If You’re Dealing With Postpartum Back Pain

• Ask your provider or OB for a referral to a pelvic floor PT (even if you’re years postpartum).
• Start with small, consistent movement like walking or stretching.
  
• Use tools like lacrosse balls, heating pads, or supportive garments to make daily life easier.
  
• Give yourself permission to rest and adjust.
  
• Don’t be afraid to ask for help—from your partner, a professional, or a friend who gets it.

You’re not fragile. You’re healing.
And that healing doesn’t follow a timeline someone else made up.

I’d love to hear from you—have you dealt with postpartum back pain too?
What’s helped? What’s still hard? Let’s talk about it.
Share your story or tag us on Instagram.

Because your pain is real. And your healing matters.

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.