This blog post was written for Phoenix Family Doulas by Lindsay Saldana, PT, DPT. Co-Owner of Saldana Physical Therapy & Wellness PLLC.
Bringing home a new baby was one of the most exciting and physically demanding seasons of my life! (And one filled with the most excruciating and infuriating back pain I’ve ever experienced.) Like many new parents, I quickly realized how much postpartum support matters during recovery, not just emotionally, but physically too.
Aside from being a physical therapist working for several years helping others recover from back pain, I had been active my whole life: sport, weight lifting, and fitness of all types!
I was shocked at how my body did not support me postpartum!
If this sounds familiar, you are not alone. But more importantly, there is something you can do about it!
Why Does Your Back Hurt Postpartum?
Here’s the thing
It’s not “just” back weakness or injury. It’s the entire system as a whole not working well together.
Your back and core are meant to work as a system:
• Diaphragm
• Abdominals
• Pelvic floor
• Back muscles
When this system isn’t coordinating well, your low back often picks up the slack. And much like the “tip of the iceberg” analogy it’s most likely an accumulation of the following:
• Core muscles have been stretched during pregnancy
• Your pelvic floor has been under increasing load for months!
• Your pelvic floor has gone through the stress of birth
• Some of you have even undergone C-section surgery
• Your center of gravity has shifted changing spinal and rib alignment
• You’re suddenly doing repetitive movements
• You’re breastfeeding/bottle feeding for HOURS!
• You’re bending and lifting 6 different things at the same time for long distances
• Sleepless nights
• STRESS!
The list goes on and on. Daily movements, or the lack thereof, add up. It’s not one big injury, it’s the hundreds of small reps you do every day.
The physical demands of newborn care, especially when you’re exhausted, can make these repetitive movements even harder on your body. This is one reason many families turn to overnight newborn care in Phoenix to get the rest they need while their baby is cared for overnight.
5 Physical Therapy Tips to Support Your Back
1. Stack Your Ribcage Over Your Pelvis (yes, even when holding baby) Think: “Ribs over hips”
Avoid:
- Flaring your ribs up
- Arching your low back
This simple shift reduces unnecessary strain instantly.
2. Use Your Breath When You Lift
Before picking up your baby:
- Gentle inhale and exhale as you lift. This helps your core engage without over-bracing or bearing down.
3. Bring Baby Close Before You Lift
Instead of reaching out and lifting:
- Bring your baby close to your body first, and then stand up.
4. Change Positions Often
- Your body NEEDS movement
- Alternate feeding positions
- Switch sides when carrying
- Don’t stay in one posture too long
5. Use Your Legs (Yes, Really)
It sounds basic, but it matters:
- Bend your knees
- Use your hips
- Avoid hinging only through your spine
What About Core and Pelvic Floor Exercises? Kegels won’t fix back pain.
You need:
• Coordination
• Relaxation of Pelvic floor muscles
• Strength in hips, glutes, core, back, (EVERYTHING)
• And most importantly, functional strength integrations into real life
When to Get Help
• If you’re experiencing:
• Persistent low back pain
• Pelvic heaviness or pressure
• Leaking with movement
• Pain with exercise
• It’s worth getting assessed by a pelvic floor physical therapist.
You Don’t Have to “Wait It Out.” Pain is common postpartum, but it’s not something you’re meant to live with. With the right strategy, your body can feel stronger, move better and support you during this season of life.
Looking for More Support?
If you’re ready to feel stronger and more supported in your body, you can find us at www.saldanaphysicaltherapy.com.
Recovery isn’t just about exercises, it’s also about having the right support in place. Many families find that combining professional care like pelvic floor therapy with hands-on help from overnight newborn care in Phoenix allows them to rest, heal, and feel more like themselves again. Reach out to Phoenix Family Doulas today!
