4 Easy Tips To Manage Postpartum Back Pain
Postpartum back pain or back pain after childbirth is a common issue, especially for executive mums who juggle demanding work schedules and the physical strains of new motherhood. Navigating postpartum back pain as a busy executive mum can be challenging, but simple adjustments can provide relief. In this blog, lets discuss how to ease postpartum back pain. 

The physical changes during pregnancy, like an expanding uterus, weight gain and hormonal shifts, can significantly alter your posture and weaken core muscles, putting extra pressure on your back. Additionally, the strain of constantly lifting, carrying, and breastfeeding your baby can lead to muscle fatigue and discomfort, especially in the upper back and neck. Here are some simple tips to manage your postpartum back pain: 

Use Support: Pillows and cushions can provide crucial support. When sitting, roll up a towel or use a lumbar support to support the muscles in the curve of the lumbar spine. You can use a body pillow while sleeping to fully support your spine in a neutral alignment. The body pillow can also be used when breastfeeding to bring the baby to the level of your breast rather than bending over and rounding your mid back to feed the baby in your lap. This will prevent lower and mid back pain. If you need to stand for long periods, rest one foot on a low stool to alleviate strain on your lower back. Shift weight by resting one foot on the stool and then swapping feet on stool after 15 to 20 minutes or earlier if you feel the need to do so.  A good standing posture also plays a crucial role in preventing back pain. 

Engage in Gentle ExercisesThere is no fixed time to return to exercises after childbirth. Every postpartum and pregnancy experience is different and thus the need and readiness of the body to return to exercise varies. Restoring core strength is essential for recovery. Start with low-impact gentle exercises like pelvic tilts, gentle stretches, and short walks. Postnatal yoga can also help rebuild muscle strength and flexibility without overexertion. In case you feel that exercise has aggravated yourback pain, use a cold pack or hot pack to relieve the pain. 

Here is a video on When should you use a Cold Pack or a Hot Pack?


Make Time for Relaxation: Taking breaks and resting is just as important as physical activity. Being a new mum can be overwhelming, especially if you are dealing with spinal (neck and back) pain. Your body needs time to heal, so rest is crucial. Build in time for relaxation into your day. Alternate hot and cold packs for pain relief, take deep breaths to manage stress, use essential oils, unwind with a warm bath, get a massage and allow yourself time to unwind while others help with baby care.

Practice Good Posture: Being mindful of posture is crucial. When breastfeeding or holding your baby, use a supportive chair, bring the baby to you, and avoid hunching. For lifting anything from the floor, bend at your knees and squat instead of bending your back. Avoid prolonged sitting while feeding or falling asleep while holding the baby in sitting. Static sitting for long periods of time can increase the stress on your spinal disc with time. Remember to get up and move or do chair based exercises. 

HERE is a free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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