Back Pain Blues? Here’s How to Train It Away
Why Your Back Is Begging for Help
Let’s break it down:
Your core and glutes have likely been offline for months
You’re breastfeeding, bottle-feeding, and rocking with a hunched posture
You’re carrying a baby on one hip, and a bag on the other
Sleep? In twisted positions, on weird angles, with minimal support
It’s not just “new mum life”—it’s a recipe for discomfort.
If your back has been aching since you brought baby home—and holding a capsule feels like a full-body workout—you’re not alone.
Postpartum back pain is common. But it’s not something you have to just live with.
In fact, with the right kind of movement, you can start training your body out of pain and back into alignment, strength, and comfort.
How Movement Can Help
The answer isn’t rest. It’s targeted strength and posture-based movement that supports your spine and resets your body.
Core Control
A connected core acts like a built-in brace for your spine.
Start with:
360 breathing
Heel taps
Dead bugs (modified)
Glute Activation
Your glutes stabilise your pelvis and take pressure off your lower back. When they’re weak, your back works overtime.
Try:
Glute bridges
Banded side steps
Hip thrusts (once cleared)
Upper Back Strength
Strengthening your mid and upper back counters all that forward rounding.
Try:
Resistance band rows
Wall slides
Prone Y raises
Thoracic Mobility
Gentle mobility in your upper spine can release tension and reset your posture.
Try:
Cat-cow
Thread the needle
Seated twist with breath
When to Move, When to Rest
Listen to your body. If pain is sharp, sudden, or affecting one side only, it’s worth checking in with a women’s health physiotherapist.
But if it’s that classic “constant dull ache” or tightness from feeding, carrying, and cradling—you’re probably just overdue for a little strategic movement.
Posture Check (Add This to Your Day)
Pause and ask:
Are your shoulders rounded?
Are your ribs flaring?
Is your head jutting forward?
Quick Fix:
Bring your ribs over your hips, shoulders down and back, and take 2–3 slow breaths.
Small habits = big change over time.
Bottom Line: Strength Is Your Best Pain Relief
You don’t need to stretch endlessly.
You need strength, connection, and mindful movement that supports the way you actually live as a mum.
Train smart, and your back will thank you—with less pain, better posture, and way more comfort during those long cuddle sessions.
