Sore back, tight shoulders, aching neck. If this is you a few weeks after giving birth, you’re certainly not alone. Back pain after a newborn is a common thing we see in new parents, whatever kind of birth you had.
Why New Parents Get Back Pain With a Newborn
Your body has been through nine months of changing posture and load before your baby even arrives. This does not just reverse overnight. On top of that, early parenting involves a lot of repeated forward-flexed lifting and holding. And this is often done under fatigue and disrupted sleep. A few specific factors combine to create the problem:
- A core that’s still rebuilding strength after being stretched for nine months
- Lifting your baby out of the cot, off the floor, and in and out of the car seat, multiple times a day
- Long periods in one position while feeding, especially if you’re hunched forward to help with latch
- General fatigue, which affects how well your body maintains good posture even when you know better
None of this means something is wrong with you. It’s simply a lot of physical demand landing on a body that’s still recovering. The good news is that small, practical changes make a real difference.
Everyday Ergonomics – helping prevent back pain with a newborn
Lifting your baby
Bend at your knees and hips, not your back. Stand close to your baby before lifting, rather than reaching out and hoisting from a distance. This applies whether you’re lifting from the cot, the floor, or a low change table.
Nappy changes and bathing
Where you can, raise the surface height to reduce how far you’re bending forward. Also try to face the task directly rather than twisting side-on.
Carrying the car seat
Car seats are notoriously awkward. Use two hands and keep the seat close to your body rather than swinging it out to one side. Try to avoid always carrying baby on the same side, which can cause asymmetrical strain over time.
Feeding Posture to help prevent back pain with a newborn
However you’re feeding, a supported, upright position protects your back far better than hunching forward to bring your body down to baby’s level. Use pillows under your arms, under baby, or behind your lower back. Try to bring baby up to you rather than the other way around. If you’re breastfeeding, a side-lying position can be a useful option too. It may help relieve upper back and neck strain, particularly for night feeds.
Rebuilding Strength Gradually
Core and pelvic floor strength typically take time to rebuild after birth. It isn’t a ‘bounce back’ process, and rushing it tends to backfire. A gradual, guided return to strengthening work is best. This can be tailored to whether you’ve had a vaginal or caesarean birth, and whether diastasis recti is present. The goal is to give your back the underlying support it needs to cope with the demands of early parenting.
We often get asked if a diastasis recti (abdominal separation) causes back pain. It does not usually cause pain, but many new parents are concerned about how their tummy looks and feels. This is something we can help with.
Frequently Asked Questions
How long does back pain with a newborn baby usually last?
For many parents, the back pain with a newborn baby eases over the first few months as strength rebuilds and daily routines with baby become more established. If it’s persisting well beyond this, or getting worse rather than better, it’s worth getting assessed. Don’t assume it will simply resolve with time.
Is my back pain after childbirth related to diastasis recti?
It’s not usually a contributing factor, however many people are concerned about how their tummy looks after a pregnancy. A pelvic physiotherapist can check for diastasis recti and factor it into your recovery plan if it’s present. It’s very common and very manageable.
When can I start exercising again?
This varies depending on your birth and recovery, so it’s worth getting individual guidance rather than following a generic timeline. In general, gentle, guided reactivation of the core and pelvic floor can begin early. Load and intensity can be built up gradually from there.
Should I see a physio even if the back pain with a newborn feels mild?
Yes, it’s worth it. Catching postural strain early, before it becomes a bigger issue, is far easier than addressing pain that’s had months to become established. An assessment can also pick up things like diastasis recti or pelvic floor issues you might not otherwise notice.
If back or postural pain is making early parenting harder than it needs to be, our team can help you move through your days more comfortably. Book an assessment today.
Also in This Series
What Is Pelvic Girdle Pain, and Why Does It Happen in Pregnancy? – the causes and risk factors behind PGP.
Managing and Treating Pelvic Girdle Pain – practical strategies, exercise, and support options that actually help.
Further Information
Plunket has other helpful information that could be useful when looking after a newborn baby
