Nobody warned you that becoming a mom would hurt your back more than your delivery did.
You survived pregnancy, made it through labor, and thought the physical challenges were behind you. But now, weeks or months later, you’re dealing with aches and pains you never expected. Your upper back screams after every feeding session. Your wrists throb from constantly lifting your growing baby. Your neck feels permanently kinked from looking down at your little one.
If this sounds familiar, you’re not alone. Over 85% of new mothers experience unexpected body pain in their first year postpartum — and most of these issues have nothing to do with your core or pelvic floor.
The Real Reasons Your Body Hurts
Upper Back and Shoulder Pain (Affects 80% of New Moms)
Causes:
- Hunched feeding positions for hours daily
- Constantly looking down at your baby
- Always carrying baby on one side
- Sleep deprivation affecting your posture
Wrist and Hand Pain (60% of New Moms)
Why It Happens:
- Lifting your baby 50+ times per day
- Supporting baby’s head during feeding
- Pregnancy hormones still affecting your ligaments
- New grip patterns from constant carrying
Lower Back Pain
Different from pregnancy pain:
- Constant bending to lift baby from cribs/floor
- Weak core muscles still recovering
- Carrying heavy car seats
- Poor sleep positions while night nursing
Neck Pain and Headaches
Modern mom problems:
- “Baby gazing” – always looking down
- Phone neck from texting updates
- Stress tension from new parent anxiety
Quick Pain Relief Exercises (5 Minutes Daily)
For Upper Back and Shoulders
Doorway Stretch:
- Stand in doorway, place arms on frame
- Step forward gently, hold 30 seconds
- Do after every feeding session
Shoulder Blade Squeezes:
- Squeeze shoulder blades together
- Hold 5 seconds, repeat 10 times
- Perfect while baby has tummy time
For Wrist and Hand Pain
Wrist Circles:
- Make gentle circles with wrists
- 10 each direction, several times daily
- Do while baby sleeps on you
Prayer Stretches:
- Press palms together, lower hands
- Hold stretch 15 seconds, repeat 3 times
For Lower Back
Pelvic Tilts:
- Lie down or sit, tilt pelvis to flatten back
- Hold 5 seconds, repeat 10 times
- Safe even with C-section recovery
Wall Sits:
- Lean against wall, slide down slightly
- Hold 10-30 seconds
- Can hold baby while doing this
For Neck Pain
Neck Side Stretches:
- Tilt head gently to each side
- Hold 15 seconds each side
- Do during feeding (hands-free!)
Chin Tucks:
- Pull chin back, hold 5 seconds
- Repeat 10 times
- Corrects forward head posture
Daily Life Fixes
Better Feeding Positions
- Use nursing pillow to bring baby to breast level
- Support your back with pillows
- Switch sides and positions regularly
- Try side-lying for night feeds
Safer Lifting and Carrying
- Bend knees, not waist when picking up baby
- Keep baby close to your body
- Alternate which hip you carry baby on
- Use baby carrier for longer periods
Sleep Improvements
- Use pregnancy pillow for support
- Try side-lying nursing positions
- Keep good lighting for night feeds
When to Seek Professional Help
Red Flag Symptoms (See Doctor Immediately):
- Severe pain that prevents daily activities
- Numbness or tingling that doesn’t improve
- Pain that’s getting worse instead of better
- Signs of infection (fever, redness, swelling)
Time for Physiotherapy When:
- Pain persists beyond 6-8 weeks postpartum
- You’re avoiding activities due to pain
- Simple exercises aren’t providing relief
- You want to return to exercise safely
Questions to Ask Your Healthcare Provider:
- “Are these symptoms normal for postpartum recovery?”
- “What exercises are safe for my specific situation?”
- “Could my pain be related to hormonal changes?”
- “When should I be concerned about these symptoms?”
Your Daily 5-Minute Routine
Morning:
- Neck stretches while coffee brews
- Shoulder squeezes during baby’s tummy time
After Each Feeding:
- Doorway chest stretch (30 seconds)
- Wrist circles
Evening:
- Upper back stretches
- Lower back exercises before bed
Remember: You’re Not Alone in This
Becoming a mother transforms your body in ways no one prepares you for. The physical demands of caring for a baby are real, challenging, and often underestimated. But with the right knowledge, exercises, and support, you can address these issues and feel strong in your body again.
Key Takeaways:
- Postpartum body pain is incredibly common and treatable
- Most issues stem from new daily activities, not just childbirth recovery
- Simple exercises done consistently can provide significant relief
- Professional help is available and often very effective
- Self-care isn’t selfish — it’s necessary for your family’s wellbeing
Take Care of Yourself, Mama
Your body has done something incredible by creating and delivering your baby. Now it’s working hard every day to care for your little one. It deserves patience, kindness, and proper care.
You don’t have to accept pain as part of motherhood. With the right approach, you can feel strong, comfortable, and confident in your body as you navigate this beautiful, challenging journey of being a mom.
