5 Postpartum Core Exercises for Back Pain Relief

Back pain after childbirth is common and affects many new moms. Strengthening your core can help reduce this pain and improve posture. Here are five simple and low-impact postpartum exercises you can try:

1. Pelvic Tilts: Lie on your back, tilt your pelvis, and engage your core to realign posture and ease lower back pain.
2. Bird Dog: Strengthen your back and core by extending one arm and the opposite leg while on all fours.
3. Bridge Exercise: Lift your hips while lying down to strengthen glutes, hamstrings, and lower back.
4. Seated Twist: Gently twist your spine while seated to increase flexibility and relieve tension.
5. Deep Breathing: Practice diaphragmatic breathing to activate deep core muscles and improve posture.

Key Benefits

• Reduces back pain
• Strengthens core and pelvic floor
• Improves posture and flexibility

Always consult your doctor before starting any postpartum exercise. Listen to your body and stop if you experience discomfort.

1. Basic Pelvic Tilts

Basic pelvic tilts are a simple and effective way to start rebuilding core strength after pregnancy. During pregnancy, the added weight shifts your center of gravity forward, which can tilt your pelvis and put extra strain on your lower back and hips . This exercise helps realign your posture and strengthens your core.

How to Do Pelvic Tilts

1. Start Position: Lie on your back with your knees bent, feet flat on the floor, and about hip-width apart.
2. Engage Your Core: Pull your belly button toward your spine to activate your abdominal muscles.
3. Tilt Your Pelvis: Gently press your lower back into the floor by tilting your pelvis upward.
4. Hold: Keep the position for about 6 seconds, breathing steadily.
5. Repeat: Do 8–12 repetitions.

To get the most out of this exercise, focus on pulling your belly button toward your spine and pressing your lower back evenly into the floor, as recommended by physical therapists .

Benefits of Pelvic Tilts

This exercise addresses several postpartum challenges, including:

• Helping reduce abdominal separation (diastasis recti)
• Strengthening pelvic floor muscles
• Easing lower back pain
• Improving posture

It’s a great starting point for building core strength and relieving back discomfort.

Safety Tip: Avoid overcompensating by overly tucking your hips or squeezing your glutes. This can weaken those muscles over time. Instead, aim for a neutral spine alignment to maintain proper form .

You can do pelvic tilts in any comfortable position throughout the day. As your strength improves, gradually add more sets.

2. Simple Bird Dog Exercise

The bird dog exercise works wonders for postpartum women by strengthening the back and core muscles while supporting the spine without adding too much strain . This gentle movement helps rebuild core strength and improve posture, both of which are key for easing postpartum back pain.

How to Perform the Exercise

• Starting Position: Get on all fours, keeping your knees under your hips and hands under your shoulders .
• Core Engagement: Pull your belly button toward your spine to activate your core.
• Movement: Slowly reach your right arm forward while extending your left leg back, keeping both parallel to the floor .
• Hold: Stay in this position for 6–8 seconds .
• Return: Bring your arm and leg back to the starting position in a controlled manner.

Key Form Tips

Dr. Stuart McGill, a spine biomechanist, explains that the bird dog targets both the lower and middle portions of the major back muscles (longissimus, iliocostalis, and multifidus) . To get the most out of this exercise and avoid injury:

• Keep your hips level and avoid rotating your pelvis.
• Lift your leg only to hip height.
• Keep your neck aligned with your spine.
• Relax your shoulders by drawing your shoulder blades down and back.
• Move slowly and breathe steadily throughout.

Modifications for Beginners

If you’re new to this exercise or have a sensitive back, try these tweaks:

• Lift just one limb at a time – either your arm or your leg.
• Slide your hand and knee along the floor instead of lifting them .
• Use a mirror to check your alignment .

These adjustments can help you ease into the exercise and build confidence for more advanced movements.

Exercise Parameters

• Do 3–4 repetitions on each side.
• Hold each position for 6–8 seconds.
• Rest for 30 seconds between sets .
• Aim to practice 2–3 times a week.

3. Basic Bridge Exercise

The basic bridge exercise helps strengthen your glutes, hamstrings, and lower back, which can ease postpartum back pain . As with other exercises, engage your core and stay within a range of motion that feels comfortable.

How to Perform the Exercise

1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, positioned directly under your knees.
2. Core Engagement: Pull your belly button toward your spine to activate your core.
3. Movement: Press your feet firmly into the floor, tighten your glutes and core, and slowly lift your hips upward.
4. Hold: Keep a straight line from your shoulders to your knees and hold for 3–5 seconds.
5. Return: Lower your hips back down in a controlled manner.

Form Tips for Better Results

• Maintain a 90-degree angle at your knees, with toes pointing forward.
• Avoid arching your lower back; keep a straight line from shoulders to knees.
• Distribute your weight evenly across your feet.
• Gently squeeze your inner thighs to stay aligned.

Exercise Variations

• Articulating Bridge
  This version adds spinal mobility. Lift your spine off the mat one vertebra at a time until your weight rests on your shoulder blades. Lower by reversing the motion, starting from your upper back and finishing at your tailbone.
• Neutral Pilates Bridge
  Best for pelvic back pain, this variation keeps your spine’s natural curve intact. Lift your pelvis and ribcage together while maintaining that natural alignment.

Exercise Parameters

Parameter	Recommendation
Sets	3
Repetitions	10–15
Hold Time	3–5 seconds
Rest	30–45 seconds
Frequency	2–3 times per week

Mistakes to Watch Out For

• Letting your knees fall outward.
• Lifting your hips too high, which may strain your lower back.
• Forgetting to keep your core engaged.
• Putting weight on your neck instead of your shoulders.
• Rolling your feet outward instead of keeping them flat.

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4. Gentle Seated Twist

The seated twist is a simple yet effective way to ease postpartum back pain while increasing spinal flexibility. It’s a great addition to core-strengthening routines.

How to Perform the Exercise

1. Sit on the edge of a chair or on the floor with a cushion for support.
2. Keep your feet flat on the ground, spaced hip-width apart, and sit up tall.
3. Movement:
   • Inhale deeply to lengthen your spine.
   • Place one hand behind you for support.
   • Rest the opposite elbow on the outside of the opposite knee.
   • Gently twist toward your supporting hand, and look over your shoulder.
4. Hold the position for 3-5 deep breaths, then repeat on the other side.

Form Tips for Better Results

• Keep your hips facing forward and twist only through your spine.
• Ensure both sitting bones stay firmly grounded.
• Use each inhale to lengthen your spine, and each exhale to deepen the twist.
• Focus on twisting through your mid-back, shoulders, and chest, rather than your lower back.

Exercise Parameters

Parameter	Recommendation
Sets	2-3
Hold Time	30 seconds per side
Breaths	3-5 deep breaths
Frequency	Daily
Recovery	15-20 seconds between sides

Modifications and Safety

If you need to adjust:

• Sit on a higher cushion or stack of pillows to reduce strain on your lower back.
• Keep the twist gentle and focus on your breathing.
• Use the armrest of a chair or the seat edge for extra stability.
• Always maintain an upright posture to avoid unnecessary strain.

"A key factor in finding a healthy and relieving spinal twist is keeping the twist in your spine, versus twisting your hips." – Megan Sety Yoga

Common Mistakes to Avoid

• Twisting beyond what feels comfortable.
• Rounding your lower back instead of keeping it straight.
• Letting your sitting bones lift off the surface.
• Using your hips instead of your spine to twist.
• Forgetting to breathe deeply and evenly.

This exercise stretches key muscles like the rotatores lumborum, longissimus, and back extensors . It’s especially helpful for relieving tension caused by common postpartum activities such as nursing or carrying your baby.

5. Deep Breathing Exercise

Diaphragmatic breathing helps strengthen your core and can ease back pain by activating deep abdominal muscles and improving posture. Like other exercises in this category, it combines core engagement with mindful movement to provide relief.

How to Perform Diaphragmatic Breathing

• Lie flat on your back on a firm surface.
• Bend your knees, keeping your feet flat on the floor.
• Place one hand on your chest and the other on your belly, just below the ribs.
• Inhale slowly through your nose, letting your belly rise.
• Exhale slowly, allowing your belly to fall.

Exercise Parameters

Parameter	Recommendation
Duration	5–10 minutes
Frequency	3–4 times daily

Tips for Better Results

• Keep your chest as still as possible while breathing.
• Focus on your belly expanding, not your shoulders lifting.
• Maintain a neutral spine throughout the exercise.
• Gradually progress from lying down to seated and then standing.
• Choose a quiet environment to concentrate on your breathing.

Benefits for Postpartum Recovery

Diaphragmatic breathing offers several benefits for postpartum recovery, including:

• Strengthening the diaphragm.
• Restoring pelvic floor function.
• Enhancing core stability.
• Relieving back pain.
• Supporting better posture.

"Diaphragm breathing plays a crucial role in restoring core function postpartum, particularly in relation to pelvic floor health." – Dr. Ryan Bailey, Pelvic Floor Physical Therapist and Pregnancy and Postpartum Corrective Exercise Specialist

Common Mistakes to Avoid

• Breathing too quickly or with too much force.
• Raising your shoulders during inhalation.
• Only engaging in chest breathing.
• Holding tension in your neck or jaw.
• Skipping regular practice sessions.

Studies show that consistent diaphragmatic breathing can significantly improve pelvic floor muscle strength and endurance . To see the best results, make this a daily habit.

Conclusion

Core exercises play a key role in reducing postpartum back pain and improving overall function. Studies show that consistent core training can lead to a notable decrease in pain (P= 0.001) and an improvement in function (P= 0.009) for postpartum women .

These five exercises help by:

• Strengthening abdominal and pelvic floor muscles
• Supporting proper spine alignment
• Improving posture and stability
• Boosting core functionality

By targeting essential muscle groups, these exercises address pain and enhance mobility. To get the most out of them, aim to practice twice daily – perhaps during your baby’s naptime or as part of your morning routine.

Focus Area	Benefits
Pain Management	Less back pain and better mobility
Core Strength	Increased stability for daily activities
Posture	Improved alignment for caregiving tasks
Overall Functionality	Easier performance of everyday responsibilities

Take it one step at a time and listen to your body as you progress. If you notice unusual pain or bleeding, stop immediately and consult your healthcare provider .

For more postpartum tips and recovery advice, check out The Million Dollar Mama at https://themilliondollarmama.com. You’ll find a wealth of resources to guide you through your postpartum journey.

With dedication and proper form, you can build lasting core strength and find relief from back pain.

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