Why Does My Lower Back Still Hurt Months After Having a Baby?
Still experiencing lower back pain months after having a baby? You’re not alone — and you don’t necessarily have to put it down to “just having a baby”.
You expected the aches and pains of pregnancy to gradually settle once your baby arrived.
Perhaps they did for a while. But now your baby is three, six or even nine months old, and your lower back is still niggling.
You notice it when you bend down to lift the car seat. After feeding your baby in the same position for what feels like hours. When you pick them up from the cot. Or when you’ve finally sat down at the end of the day and realise your back is much more uncomfortable than it was before.
If this sounds familiar, you’re certainly not alone.
Pregnancy and childbirth place significant physical demands on the body, while the months afterwards introduce a completely different set of physical challenges: lifting, carrying, feeding, bending, interrupted sleep and gradually returning to exercise and normal activities.
For some women, symptoms settle naturally. For others, postpartum lower back pain can continue for months after birth and start to interfere with everyday life.
At Family Osteopathy Hammersmith, we work with women during pregnancy and after birth, helping them understand what’s contributing to their symptoms and what support may be appropriate.
Why Can Lower Back Pain Continue After Pregnancy?
There isn’t one universal cause of postpartum lower back pain.
Your body changes considerably during pregnancy and birth, and then your daily routine changes dramatically once your baby arrives.
Your abdominal wall and pelvic floor adapt. Your posture and movement patterns change. Your activity levels may temporarily decrease, before gradually increasing again. And suddenly you’re lifting and carrying a growing baby many times a day.
For some women, the lower back itself is contributing to their symptoms. For others, the pelvis, hips, abdominal wall, pelvic floor or a combination of factors may be involved.
That’s why it’s important not to assume that one muscle, one joint or one “posture problem” is responsible.
Your abdominal wall is still adapting
During pregnancy, the abdominal wall stretches to accommodate your growing baby.
It’s very common for the two sides of the rectus abdominis to separate during pregnancy. This is known as diastasis recti or abdominal separation. The amount of separation can vary, and it commonly improves during the weeks and months following birth. (nhs.uk)
However, the presence of abdominal separation doesn’t automatically mean it is the cause of your back pain.
Rather than simply asking whether there is a gap, we can consider how your abdominal wall is functioning and how it works with the rest of your trunk and pelvis during movement.
You may also notice abdominal doming or bulging when getting up, lifting or exercising. This is useful information to mention during an assessment.
Your pelvic floor may still be recovering
Pregnancy and childbirth can affect pelvic-floor function.
You might notice:
Leaking when coughing, sneezing or exercising
A feeling of heaviness or pressure in the pelvis
Difficulty controlling your bladder or bowel
Pelvic discomfort
Pain during sex
A feeling that your pelvic floor doesn’t feel the same as it did before pregnancy
These symptoms are common, but they aren’t something you simply have to accept as part of motherhood.
Specialist pelvic-health physiotherapists are trained to assess pelvic-floor function and provide individualised rehabilitation. NHS England recommends access to specialist pelvic-health pathways where appropriate, including for conditions such as pelvic-floor dysfunction, pelvic girdle pain and rectus abdominis diastasis. (NHS England)
If your symptoms suggest that specialist pelvic-health input would be beneficial, we’ll discuss this with you.
Your everyday movements have changed
Sometimes the biggest change isn’t what happened during the birth — it’s what you’ve been doing every day since.
Think about how often you now:
Lift your baby in and out of the cot
Carry a car seat
Bend over a changing mat
Feed in the same position for long periods
Carry your baby predominantly on one side
Pick things up from the floor
Lift a growing toddler
Get up repeatedly during the night
None of these movements are inherently “wrong”.
The issue can simply be repetition and workload.
Your body may be dealing with hundreds of small physical demands every day while simultaneously recovering from pregnancy and childbirth.
That doesn’t mean you’ve damaged your back. It means your current capacity and your current workload may not always match.
Previous back or pelvic problems can resurface
If you experienced lower back pain before or during pregnancy, the physical demands of pregnancy and early motherhood can make those symptoms noticeable again.
Pregnancy-related pelvic girdle pain can also continue after birth in some women. RCOG notes that around one in ten women who experience pelvic girdle pain during pregnancy may continue to experience pain after birth. (Mummy MOT)
The location of your pain can provide useful information, but it doesn’t necessarily tell us which specific joint or structure is responsible.
That’s why we look at the wider picture.
What Does Postpartum Lower Back Pain Feel Like?
There isn’t one particular type of pain that means you have postpartum back pain.
You might experience:
A dull or persistent ache across your lower back
Stiffness after feeding or sitting
Pain when bending, lifting or reaching
Discomfort when getting up after sitting
Aching around your lower back, buttocks or pelvis
Symptoms that become more noticeable towards the end of the day
A feeling of weakness or reduced confidence when lifting
Pain that travels into your buttock or leg
Pain travelling into the buttock or leg can sometimes involve irritation of a nerve, including symptoms associated with sciatica. However, it shouldn’t automatically be assumed that this is simply a consequence of pregnancy.
Likewise, pain around the back of the pelvis doesn’t automatically mean that the sacroiliac joint is the cause.
Your symptoms need to be considered in context.
What Other Symptoms Should You Mention?
Back pain isn’t necessarily the only symptom worth discussing after pregnancy.
Tell your osteopath, GP or other healthcare professional if you’re also experiencing:
Urinary leakage
Bowel-control problems
Pelvic heaviness or pressure
Pelvic pain
Pain during sex
A noticeable abdominal bulge or doming
Persistent pain around a caesarean or perineal scar
Difficulty returning to exercise
A feeling that your abdomen, pelvis or back doesn’t feel as strong or confident as before
These symptoms don’t automatically mean something is seriously wrong.
They provide useful information about your recovery and may indicate that additional assessment or rehabilitation would be helpful.
When Should You Get Postpartum Back Pain Checked?
You don’t have to wait until your pain becomes severe.
If your lower back pain is persistent, affecting your daily activities, stopping you from exercising or simply isn’t improving as you’d expect, it’s reasonable to seek professional advice.
There isn’t a magic three-month deadline at which postpartum back pain suddenly becomes a problem.
Every woman’s recovery is different.
Some women improve quickly. Others take considerably longer. What matters is your symptoms, your function and whether you’re continuing to make progress.
If you’re several months postpartum and you’ve started changing how you move, avoiding activities you enjoy or simply planning your day around your back pain, that’s a good reason to have it assessed.
And if you’ve already had your six- to eight-week postnatal check, you haven’t missed your opportunity to ask for help. Postnatal physical health concerns can remain relevant well beyond those first few weeks. (NHS England)
Could a Mummy MOT Be Appropriate for You?
If you’re experiencing persistent symptoms after pregnancy, a Mummy MOT may be an appropriate part of your postnatal care.
At Family Osteopathy Hammersmith, the Mummy MOT will sit alongside our osteopathic care rather than being treated as a completely separate approach.
The Mummy MOT is a structured postnatal assessment designed to look more specifically at the changes that can occur during pregnancy and after birth.
The official Mummy MOT practitioner programme describes assessment of areas including the pelvic floor, pelvic alignment, musculoskeletal function and diastasis recti, alongside functional movement and a personalised recovery plan. (Mummy MOT)
For an appropriate patient, this can provide a useful framework for understanding how they’re recovering and what support they may need.
What might we look at?
Depending on your symptoms, history and clinical presentation, your assessment may consider:
Abdominal wall and core function
We can assess your abdominal wall and look at how it behaves during movement, including any signs of abdominal separation or doming.
Movement and everyday function
How are you lifting your baby?
How are you getting in and out of the car?
How are you feeding?
How are you carrying your baby?
Looking at the activities that actually make up your day can be much more useful than simply telling you to “improve your posture”.
Lower back, pelvis and hips
As an osteopath, we’ll assess your musculoskeletal presentation and consider areas of stiffness, muscular tension, sensitivity or reduced movement that may be contributing to your symptoms.
Your pregnancy and birth history
Your pregnancy, type of birth, recovery, previous injuries, current activity levels and what you’re experiencing now all form part of the clinical picture.
Pelvic-floor symptoms
If you’re experiencing leaking, pelvic pressure, pelvic pain, pain during sex or other pelvic-health symptoms, we’ll discuss these with you.
Where appropriate, this may lead to onward referral or shared care with a specialist pelvic-health physiotherapist.
It’s not about finding one thing that’s “wrong”
One of the most important things to understand about a Mummy MOT is that we’re not necessarily looking for a single cause of your pain.
Postnatal recovery is individual.
The aim is to understand how your body is functioning now, identify areas that may benefit from support and create a realistic plan for moving forward.
What Does Osteopathic Treatment Involve?
If osteopathic treatment is clinically appropriate for your presentation, it can form part of your postnatal recovery.
Treatment is adapted to your individual circumstances, including your stage of recovery, symptoms, pregnancy and birth history.
Depending on your assessment, this may include gentle hands-on techniques such as soft-tissue work or joint mobilisation, alongside advice and exercises tailored to your needs.
We may also discuss:
Lifting and carrying techniques
Feeding positions
Returning to exercise
Gradually rebuilding strength
Managing activity levels
Making everyday movements more comfortable
The aim isn’t to tell you that your body is “out of alignment” or that one particular muscle needs fixing.
It’s about understanding your symptoms, helping you move more comfortably and gradually rebuilding your confidence and capacity.
What About Exercise After Having a Baby?
Returning to exercise is an important part of many women’s postnatal recovery, but there isn’t one programme that suits everyone.
Your starting point will depend on your pregnancy, birth, symptoms, previous fitness level and what you want to return to.
For some women, that might initially mean walking and gentle strengthening.
For others, it might mean progressing towards running, weight training, Pilates or sport.
The important thing is that your rehabilitation is appropriate for where you are now, rather than trying to rush back to where you were before pregnancy.
If you’re experiencing pelvic-floor symptoms, significant pain or difficulty returning to exercise, specialist pelvic-health physiotherapy may be appropriate. NICE guidance recommends supervised pelvic-floor muscle training from an appropriately trained healthcare professional for women with relevant risk factors and pelvic-floor problems. (NHS England)
Can I Have Osteopathy or a Mummy MOT While Breastfeeding?
Breastfeeding does not automatically prevent you from receiving osteopathic care or having a postnatal assessment.
Your care will be adapted to your individual circumstances.
We can also discuss practical issues such as feeding positions, comfortable positioning during treatment and how you’re managing the physical demands of caring for your baby.
If there are symptoms or concerns that fall outside the scope of osteopathic care, we’ll explain this and recommend the most appropriate professional or service.
When Is Postpartum Back Pain Something You Should See a Doctor About?
Most postpartum musculoskeletal pain isn’t an emergency, but some symptoms require medical assessment rather than simply booking an osteopathy appointment.
Seek urgent medical advice if back pain is accompanied by symptoms such as:
New or significant weakness in a leg
Numbness around the genitals or inner thighs
New loss of bladder or bowel control
Severe or rapidly worsening pain
Fever or feeling significantly unwell
Other symptoms that concern you following childbirth
If you’re unsure whether your symptoms are suitable for osteopathic care, it’s always better to ask.
You Don’t Have to Just Live With Postpartum Back Pain
Having a baby changes your body.
It also changes almost everything about your day — how you sleep, how you move, how much you lift and how much time you have to look after yourself.
So if you’re still experiencing lower back pain after pregnancy, it doesn’t mean you’ve failed to recover.
And it doesn’t necessarily mean something is seriously wrong.
But it also doesn’t mean you have to simply accept the pain.
At Family Osteopathy Hammersmith, we provide osteopathic care for women during pregnancy and after birth, with postnatal assessment and Mummy MOT services available where clinically appropriate.
We take an individual approach to your recovery, looking at your symptoms, your pregnancy and birth history, your movement and the physical demands of your everyday life.
Sometimes that means osteopathic treatment.
Sometimes it means exercise and rehabilitation.
Sometimes it means working alongside another healthcare professional, such as a specialist pelvic-health physiotherapist.
Good postnatal care isn’t about doing everything yourself. It’s about getting the right support for what your body needs.
If you’re still experiencing back pain months after having your baby, a Mummy MOT in Hammersmith may be a useful starting point for understanding your postnatal recovery.
Book a Mummy MOT or postnatal osteopathy appointment at Family Osteopathy Hammersmith and let’s work out what’s going on.
Frequently Asked Questions
Is lower back pain normal after having a baby?
Lower back and pelvic pain can occur during pregnancy and after birth, but persistent pain shouldn’t simply be dismissed as something you have to live with. If symptoms are affecting your everyday activities or aren’t improving, consider having them assessed.
Can a Mummy MOT help with postpartum lower back pain?
A Mummy MOT provides a structured postnatal assessment looking at areas such as abdominal-wall function, pelvic-floor function, musculoskeletal presentation and movement. It can be particularly useful when you have several postnatal concerns rather than one isolated symptom. (Mummy MOT)
Can I have a Mummy MOT months after giving birth?
Yes. Postnatal recovery doesn’t end at six or eight weeks. If you’re experiencing symptoms several months after birth, a postnatal assessment may still be useful.
Is diastasis recti causing my back pain?
Not necessarily. Abdominal separation is common after pregnancy, but the presence or size of a separation doesn’t automatically establish that it is causing your back pain. The way your abdominal wall functions should be considered alongside your symptoms and movement.
Can I have osteopathy while breastfeeding?
Breastfeeding does not automatically prevent you from receiving osteopathic care. Treatment can be adapted to your individual circumstances and stage of recovery.
Do I need to see a pelvic-health physiotherapist?
Not every postpartum patient needs specialist pelvic-health physiotherapy. However, if you’re experiencing urinary or bowel leakage, pelvic heaviness, pelvic pain, pain during sex or other pelvic-floor symptoms, a specialist pelvic-health physiotherapist may be particularly appropriate. NHS England recommends referral into specialist pelvic-health pathways where indicated. (NHS England)
How long should postpartum back pain last?
There isn’t one recovery timeline that applies to every woman. Some symptoms improve quickly, while others can persist for months. What matters is whether you’re progressing and whether the symptoms are affecting your quality of life.
If your pain is persistent, worsening or interfering with everyday activities, it’s worth getting it assessed rather than simply waiting for it to disappear.
