Does Walking Help Postpartum (after childbirth) Back Pain?
For busy executive mums juggling work, family, and personal care, postpartum recovery can often be accompanied by back pain, due to the strain of pregnancy, childbirth, and the physical demands of caring for a newborn. Many mums wonder if walking, a simple and easily accessible exercise, can actually help alleviate postpartum back pain. In this blog, lets discuss how walking can support back recovery after delivery and some tips to make it safe and effective.

Walking is a low-impact exercise that gently engages muscles, encourages circulation, and supports spinal health. After childbirth, your body needs time to heal and regain strength, especially in the core and pelvic muscles that play a critical role in stabilizing the back. Walking allows you to move without placing excessive strain on these muscles, gradually helping to rebuild strength without overloading your recovering body. Walking also promotes blood flow, which is essential for healing and reducing inflammation in sore muscles and joints. For executive mums, it’s a simple way to incorporate gentle movement into a busy schedule without requiring special equipment or extensive time.

Benefits of Walking for Postpartum Back Pain:
Strengthens Core Muscles: Walking helps activate the core muscles, especially when done with good posture. A stronger core provides better support for your spine, reducing the chances of developing back pain.

Improves Posture: During pregnancy, your posture shifts, often leading to increased strain on the lower back. Walking with an upright posture helps realign the spine, gradually correcting any postural imbalances developed during pregnancy.

Releases Tension and Promotes Relaxation: Walking can serve as a mild form of aerobic exercise, which releases endorphins, helping to reduce stress and tension. This can have a positive impact on muscle relaxation, particularly in areas that feel tight or stiff.

Provides a Mental Boost: Walking outdoors, even for a short period, can provide a refreshing mental break, helping to relieve the stress and mental fatigue that executive mums often face.

Tips for Walking Safely with Postpartum Back Pain:
Start Slowly: Begin with short walks and gradually increase the distance as your strength improves. Listen to your body—if you feel pain or discomfort, it’s okay to take a rest day.

Maintain Good Posture: Keep your back straight, shoulders relaxed, and engage your core while walking. Avoid slouching, as poor posture can increase strain on your lower back.

Wear Supportive Shoes: Proper footwear can make a big difference. Choose shoes with good arch support to minimize strain on your spine and pelvis.

Avoid Pushing a Heavy Stroller Initially: While walking with a stroller can be convenient, it may add extra strain on your back. Start with solo walks if possible, or opt for a lightweight stroller to reduce added pressure.

Watch this video to learn 4 Easy Tips To Manage Postpartum Back Pain:


For women who’ve had a C-section, walking may need to be approached with even more caution, as it is a major surgery, and requires longer recovery time compared to a natural delivery. Walking can still be beneficial, but it’s crucial to start very slowly and with shorter distances. C-section mums may experience tenderness or discomfort around the incision area, so listen to your body and stop if you feel any pulling or pain. With natural delivery, walking may generally be introduced a bit sooner, but gradual progression is still key to avoid putting too much strain on healing pelvic muscles and joints. Remember, always consult with a healthcare professional if you have severe pain or concerns to ensure you’re on the right path to recovery. 

HERE are some Quick Office Stretches for Back Pain Relief. These are simple yet powerful stretches that can help you to manage your back pain. They can be done at home with your baby or during your hectic workday. 

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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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