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Bringing a new life into the world is nothing short of miraculous, but it’s also physically demanding. If you’re reading this, chances are you’re all too familiar with the nagging issue of postpartum upper back pain. While it’s easy to dismiss this discomfort as a minor inconvenience, it can significantly impact your ability to enjoy those precious first months with your newborn.
We understand that motherhood leaves little room for self-care. If you’ve found yourself wincing when getting out of bed or dreading the moment you have to pick up your baby, you’re not alone. That’s why our focus is on simple, effective solutions designed to fit seamlessly into your busy life, allowing you to concentrate on what truly matters – your family.
In this comprehensive guide, we’ll share 20+ proven and effective natural remedies for postpartum upper back pain, along with tips to minimise discomfort while handling your little one.
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Table of Contents
5 Common Causes of Postpartum Back Pain
If you’re a new mum grappling with postpartum upper back pain, you’re probably wondering, “Why is this happening to me?” Well, you’re not alone, and the reasons are more common than you might think.
While pregnancy and childbirth are the most obvious culprits, there are other factors that contribute to this discomfort. Here’s a breakdown of some common causes:
1. The Hormone Factor
Firstly, let’s talk about relaxin. This hormone is your body’s way of preparing for childbirth by loosening up ligaments and joints. Great for childbirth, not so great for your back. The downside is that this hormone doesn’t just target the pelvic area; it affects your entire skeletal structure, including your back.
2. The Weight of Motherhood
During pregnancy, you gain weight – that’s a given. But what you might not realise is how this extra weight alters your posture. After your bundle of joy arrives, you’ll find yourself in all sorts of positions – feeding, changing, bathing, and of course, cuddling. All these activities require you to bend or hunch, putting your back muscles under a lot of stress.
3. Core Concerns
Your core muscles are like the unsung heroes that support your spine. Pregnancy can weaken these muscles, leaving your back to pick up the slack. This imbalance often leads to, you guessed it, upper back pain.
4. Overdoing It
In the excitement and exhaustion of new motherhood, it’s easy to overuse your back muscles. Whether it’s lifting your baby multiple times a day or carrying a nappy bag that’s almost as heavy, these repetitive actions can strain your back.
5. Injury Risks
Let’s not forget that childbirth is a physically intense experience. Whether it’s a natural birth or a C-section, the process can put a lot of pressure on your back, sometimes leading to injury and subsequent pain.
The Pain Spectrum in a Nutshell
The discomfort you’re feeling can range from a dull ache to something more intense, and it could last for weeks or even months. But don’t lose heart; there are ways to manage it:
- Rest Up: Easier said than done, but rest can do wonders for your back.
- Heat and Ice: Both have their merits. Heat relaxes the muscles, while ice reduces inflammation.
- Pain Relief: Over-the-counter medications like ibuprofen can offer temporary respite.
- Physical Therapy: A few sessions can help you strengthen your core and improve your posture.
- Support Belt: Consider wearing a postpartum support belt for added back support.
By understanding the root causes and potential remedies, you’re already on the path to better managing your postpartum upper back pain. This way, you can focus on what truly matters: those irreplaceable moments with your newborn.
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#1 The Vital Role of Sleep in Muscle Recovery
Sleep is frequently viewed as a luxury for new mums, but my experience with a chiropractor over the past six months has taught me its critical importance. At the start of each session, my chiropractor’s first question is always about the quality of my sleep. This underscores the fact that a good night’s sleep, is a fundamental element in muscle repair, especially for those dealing with postpartum upper back pain.
Muscle Rejuvenation: As you enter the deeper phases of sleep, the circulation to your muscles improves. This enhanced blood flow delivers vital nutrients that contribute to the mending and strengthening of muscle tissue. It’s your body’s own repair mechanism, working to counteract the daily physical strains on your back.
Hormonal Balance: Sleep is the time when the body releases growth hormones, which are instrumental in tissue growth and repair. Conversely, lack of sleep can lead to an increase in the production of stress hormones like cortisol, which can exacerbate muscle tension and pain.
Inflammation Reduction: Quality sleep has been shown to reduce inflammation and stress in the body, which is particularly beneficial for new mums experiencing back pain. Lower levels of inflammation can speed up the healing process, allowing for quicker recovery.
Pain Sensitivity: A good night’s sleep can actually make you less sensitive to pain, thanks to its impact on your pain receptors. This means that consistent, quality sleep could make your back pain feel less severe, improving your quality of life.
Mental Well-being: Let’s not forget the psychological benefits. A restful sleep can improve your mood and mental resilience, making it easier to cope with the physical discomfort of back pain.
Given the demands of new motherhood, achieving adequate sleep may seem like an uphill battle. However, even short naps or periods of rest can contribute to muscle recovery and overall well-being. Prioritising sleep is not just about feeling rested; it’s a vital component of your strategy to manage and alleviate postpartum upper back pain.
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7 Natural Remedies for Postpartum Upper Back Pain
While creative methods offer quick relief, natural remedies provide a more holistic approach to managing your discomfort. These are tried-and-true solutions that harmonise with your body’s natural rhythms.
1. Lavender Oil Massage
Lavender isn’t just for making your home smell divine; its oil has therapeutic properties too. A gentle massage with lavender oil can relax your muscles and offer a sense of calm. Plus, it’s a great way to unwind after a long day with your little one.
2. Yoga and Gentle Stretching
Yoga isn’t just for the super-flexible; there are poses specifically designed to alleviate back pain. Gentle stretches can also do the trick. Even a few minutes a day can make a difference.
3. Herbal Teas
Certain herbal teas like chamomile and peppermint have muscle-relaxing properties. Sipping on a cup can offer temporary relief from back pain and is a lovely way to take a mindful break.
4. Epsom Salt Bath
Imagine sinking into a warm bath infused with Epsom salts. The magnesium content in these salts works to ease muscle tension and reduce inflammation. Just pour a generous cup into your bathwater and let yourself relax for about 20 minutes.
5. Heat and Cold Therapy
The merits of heat and cold therapy can’t be overstated. For muscle relaxation, a hot water bottle can be your best friend. On the flip side, an ice pack can work wonders to bring down inflammation. Alternating between the two can offer you a comprehensive approach to back relief.
6. Turmeric Milk
Turmeric is a natural powerhouse when it comes to anti-inflammatory properties. Mixing a teaspoon of this vibrant spice into a warm glass of milk creates a soothing beverage that can help ease your back pain. It’s a comforting way to end your day, setting you up for a more restful night.
7. Acupressure
If you’re open to exploring alternative avenues for relief, acupressure could be a viable option. This technique targets specific points on your body, applying pressure to release tension and alleviate discomfort. Whether you consult an expert or try some beginner-friendly methods at home, acupressure offers a different approach to tackling back pain.
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By choosing these natural remedies, you’re proactively addressing your postpartum upper back pain. They’re not only effective but also incredibly manageable, even for a new mum with a packed schedule. Give them a go; your back will breathe a sigh of relief, freeing you to enjoy the wonders of motherhood.
6 Lifestyle Adjustments to Minimise Postpartum Back Pain
While natural remedies offer a holistic approach, there are other avenues you can explore to manage your discomfort effectively. These additional remedies are a blend of medical and lifestyle options that can make a world of difference.
1. Chiropractic Care
If you’re open to alternative treatments, a visit to the chiropractor could be a transformative experience. Chiropractic adjustments aim to realign your spine, offering immediate relief from back pain.
Chiropractic care is more of a journey than a quick fix. For lasting relief and optimal spinal health, you’ll likely need to commit to weekly sessions, especially in the beginning.
Each session builds upon the last, gradually correcting any misalignments and strengthening your back. Over time, these adjustments can improve your posture, enhance your range of motion, and even boost your nervous system function.
The benefits extend beyond just your back. A well-aligned spine contributes to overall well-being, potentially reducing headaches, improving sleep quality, and enhancing digestion. Plus, regular chiropractic care can be particularly beneficial for new mums who are lifting and carrying a growing baby day in and day out.
2. Ergonomic Baby Gear
Investing in ergonomic baby gear like carriers and high chairs can significantly reduce the strain on your back. Look for products that distribute your baby’s weight evenly, allowing you to maintain a more natural posture.
When it comes to carriers, we’ve personally used this premium brand and have spoken highly of their carriers. They’re designed by experts in ergonomics that offer lumbar support and distribute your baby’s weight evenly across your hips and shoulders.
These carriers often feature padded shoulder straps and a wide waistband to help you maintain a natural, upright posture. A lifesaver! The design of their carriers also ensures that your baby is seated in the “M” position, which is not only comfortable for your little one but also promotes healthy hip development.
3. Supportive Footwear
Your choice of footwear can have a surprising impact on your back health. Opting for shoes with robust arch support can make a world of difference in how you feel at the end of the day.
There are specific brands renowned for their comfort-focused design, featuring cushioned insoles, flexible construction, and breathable materials.
During my time working in a luxury hotel, I was on my feet in heels for 9-10 hours a day. But motherhood changed my priorities, and I’ve since replaced my stilettos with shoes from this comfort-focused brand. The transition was like stepping onto clouds.
These shoes often incorporate patented technology that adds extra cushioning to the heel and forefoot, effectively absorbing the shock as you walk. The result is footwear that not only supports your arches but also minimises spinal impact. Plus, they’re lightweight, making it easy to wear them all day, whether you’re running errands or spending quality time with your family.
4. Core-Strengthening Exercises
Strengthening your core can provide long-term relief from back pain. Simple exercises like planks or pelvic tilts can be done at home and require no special equipment.
5. Mindfulness and Relaxation Techniques
Mindfulness exercises like deep breathing or progressive muscle relaxation can help you become aware of tension in your back, allowing you to release it consciously.
6. Balanced Diet
A diet rich in anti-inflammatory foods like berries, green tea, and fatty fish can contribute to reducing back pain. Proper nutrition supports overall well-being, including back health.
By opting for these additional remedies, you’re expanding your toolkit for managing postpartum upper back pain. These options are not just effective but also practical, designed to fit into your dynamic life as a new mum. So, take the next step and explore these remedies; your back will feel the difference, and you’ll be better equipped to savour the joys of motherhood.
I’m a big fan of summer salads, so I’ve created a board on Pinterest dedicated to Summer Salad Recipes. For those interested in nutritious options for children, you can also check out our Healthy Meals for Kids board for a wealth of creative and healthy meal ideas.
6 Creative Ways to Alleviate Postpartum Upper Back Pain
Sometimes, the most effective solutions are also the most imaginative. Here are some creative yet practical ways to ease your discomfort:
1. Use a Breastfeeding Pillow: Elevate Your Baby
Breastfeeding is a beautiful bonding experience, but it can also be tough on your back. The good news is that a simple ergonomic breastfeeding pillow can be your best ally in this journey. By using a nursing pillow or even a thick, regular pillow to elevate your baby, you’re achieving two crucial objectives:
Improved Posture: Propping up your baby brings them closer to your breast, allowing you to maintain a more upright position. This eliminates the need to hunch over, which is often the culprit behind back pain during breastfeeding.
Back Pressure Relief: Sitting up straight naturally aligns your spine, distributing weight more evenly and taking the load off your back muscles. This can significantly reduce the tension and discomfort you may feel in your upper and lower back.
Incorporating this simple yet effective pillow trick into your breastfeeding routine can make a substantial difference. Not only will you feel more comfortable, but you’ll also be taking proactive steps to protect your back health as you nurture your little one.
2. The Perfect Sleep Posture: Minimise Back Stress
Sleep may be elusive for new mums, but its quality is something you can control. When you lie on your back and place a pillow under your knees, you’re doing more than just finding a comfortable position.
This subtle adjustment accomplishes two key things:
Spinal Alignment: Sleeping on your back naturally aligns your spine, reducing the risk of developing back pain. The pillow under your knees further enhances this alignment by flattening the lumbar curve, offering additional support to your lower back.
Pelvic Relief: The pillow also works to elevate your legs slightly, which in turn reduces the stress on your pelvis. This is particularly beneficial for new mums who are recovering from childbirth and may be experiencing pelvic discomfort.
By adopting this sleep posture, you’re taking a proactive step to minimise both pelvic and back stress, making the most of the precious sleep you do get. It’s a simple yet effective tweak that can make a world of difference in your postpartum recovery journey.
3. The Doorway Stretch: A Quick Fix for Back and Shoulder Tension
Finding time for a full workout may be a challenge for new mums, but here’s a quick and effective stretch that requires only a few minutes.
Stand in a doorway and place your arms on either side of the frame, then lean forward, like this…
Targeted Muscle Relief: This doorway stretch specifically targets the muscles around your shoulder blades and along your spine. By leaning forward, you’re stretching out these areas, which often hold tension due to activities like lifting your baby or hunching over during feedings.
Improved Posture: Consistent stretching can contribute to better posture over time. As you relieve tension in your back and shoulders, you’re less likely to slouch, which in turn reduces the strain on your upper back.
Increased Blood Flow: The act of stretching encourages better blood circulation, which can help in the faster healing of sore muscles. This is particularly beneficial for new mums who may be experiencing muscle fatigue.
This doorway stretch is a convenient and effective way to relieve tension in your back and shoulders, making it a valuable addition to your daily routine. It’s a small investment of time with a significant payoff in comfort and well-being.
4. The Wall Sit: A Quick Reset for Spinal Alignment
The Wall Sit is another straightforward yet effective exercise that can be easily performed in any quiet corner of your home.
Spinal Rejuvenation: When you sit against a wall with your back and the back of your head touching it, you’re encouraging your spine to adopt its natural alignment. This helps to counteract the hunched or slouched postures that can develop from daily activities like feeding or lifting your baby.
Muscle Engagement: Holding this position engages your core and back muscles, reinforcing their role in maintaining good posture. This muscle activation can serve as a reminder to keep these muscles engaged during other activities, further reducing the risk of back pain.
Mental Reset: Sitting quietly while focusing on your posture also offers a brief but valuable opportunity for mindfulness. It’s a moment to check in with your body, become aware of any tension, and consciously release it.
By incorporating the Wall Sit into your daily routine, you’re not just realigning your spine; you’re also taking a mindful step towards better postural habits. It’s a small investment of time with a significant payoff in reducing postpartum upper back pain.
5. Toddler-Powered Relief
Having a toddler in the house can be both a joy and a handful, but did you know they can also be your little masseuse? Inviting your toddler to sit on your back while you lie face down is a great playful bonding moment and it serves a dual purpose:
Muscle Relaxation: The weight of your toddler, though light, can provide just enough pressure to help relax tense muscles in your upper back. It’s like a mini-massage session that eases stiffness without being too intense.
Emotional Connection: This activity isn’t just about physical relief; it’s also a unique way to engage with your child. It turns a moment of self-care into an opportunity for quality time, strengthening your emotional bond.
So, the next time you’re feeling the strain in your back, consider this toddler-assisted technique. It’s a fun and effective way to alleviate discomfort while enjoying some one-on-one time with your little one.
6. The Knee Bend Technique
Picking up your baby or toddler is a frequent part of your day, and doing it correctly can save you from unnecessary back strain. The Knee Bend Technique is a straightforward yet impactful method that focuses on two essential aspects:
Weight Distribution: By bending your knees, you shift the centre of gravity closer to your body. This allows your leg muscles, which are stronger than your back muscles, to bear the brunt of the weight.
Spinal Protection: When you bend your knees, you’re less likely to arch your back, a common mistake that puts undue pressure on the spinal discs. Keeping your back straight while lifting protects it from strain and potential injury.
Incorporating the Knee Bend Technique into your daily routine is a proactive measure to safeguard your back. It’s a simple habit that can significantly reduce the risk of back strain, allowing you to enjoy your time with your little one without the nagging worry of back pain.
Each of these creative methods offers a unique approach to alleviating postpartum upper back pain. By incorporating them into your daily routine, you’re not just taking steps to improve your physical well-being; you’re also making room for more quality time with your family.
The Magic of Deep Tissue Massage – My Favourite
If you’re a new mum grappling with persistent upper back pain, deep-tissue massage could be the solution you’ve been searching for.
Why Deep Tissue Massage?
Unlike traditional massages that focus on relaxation, deep tissue massage aims to treat muscle pain and improve stiffness. The technique involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues.
This can be particularly effective for long-lasting relief from postpartum upper back pain.
Like many of you, I reached a point where the constant discomfort became unbearable. I felt like I’d been hit by a bus, day in and day out. That’s when I decided to take a more aggressive approach: deep tissue massage.
I wanted a therapist to really dig into those trigger points, even if it made me wince or shed a tear. And let’s be honest, the mere thought of an hour of solitude, accompanied by soothing Thai music, already started to melt away my stress.
What to Expect
Expect a session to last between 60 to 90 minutes. The therapist will use slow, deliberate strokes, focusing on areas of tension and pain. It’s normal to feel some discomfort or even slight pain as the therapist works on knots or areas of tightness. However, always communicate with your therapist if you find the pressure too intense.
During my session, I felt a range of sensations, from intense pressure to immense relief, especially when the therapist hit those trigger points. The experience was transformative, to say the least.
Benefits Beyond Relief
The benefits of deep tissue massage go beyond immediate pain relief. It can also improve your blood circulation, reduce inflammation, and enhance your range of motion. These are crucial for new mums who need to be as mobile as possible for their little ones.
After just one session, I felt like a new person. My back felt lighter, and I could actually feel the blood circulating better. The next morning was the first time in months that I woke up without any back pain.
Finding the Right Therapist
If you decide to give deep tissue massage a try, choosing the right therapist will make a world of difference.
Look for someone with specialised training in deep tissue massage and read the reviews or ask for recommendations from other mums.
Don’t be shy to discuss your specific pain points and preferences with your therapist. Establishing a comfortable and trusting relationship can greatly enhance the effectiveness of your deep tissue massage experience.
So, if you’re at your wit’s end with postpartum upper back pain due to muscle strains, consider giving deep tissue massage a try. It’s a holistic experience that could significantly improve your quality of life as a new mum.
A Final Note to All Mums
Motherhood is a transformative experience, filled with unparalleled joys but also new challenges – one of which may be postpartum upper back pain.
As we’ve explored, this discomfort can stem from various factors, from hormonal changes to the physical demands of caring for a newborn. While it’s a common issue, it’s not one you have to endure in silence or tackle alone.
We’ve discussed a range of solutions, from natural remedies like turmeric-infused milk and heat-cold therapy to more structured approaches like chiropractic care.
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We’ve also touched on lifestyle adjustments, such as choosing ergonomic baby gear and supportive footwear, that can make a significant difference in your daily comfort. Each of these options offers its own set of benefits, allowing you to tailor your approach to what suits you best.
But let’s not forget the importance of self-care in this journey. As my partner often says, self-care is non-negotiable.
For me, the sanctuary of a professional deep tissue massage has been invaluable. It’s not just about physical relief; it’s also an opportunity to focus solely on your well-being, even if it’s just for an hour.
So, to all the new mums navigating the complexities of postpartum life, remember: taking care of yourself is not a sidebar to motherhood; it’s integral to it.
By adopting a holistic approach to managing your upper back pain, you’re not just alleviating discomfort – you’re also investing in your overall well-being.
And when you’re at your best, you’re better equipped to enjoy the irreplaceable moments that make motherhood so rewarding. Speaking of which, you may be interested in…
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