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 & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

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

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