Why Your Back Still Hurts After Pregnancy (And What It Actually Means)

Back pain after pregnancy isn’t “just motherhood.” Learn the real causes and how to find long-term relief with the right support.

Back Pain Isn’t Just “Mom Life” — Even Though Everyone Says It Is

If you’ve mentioned back pain to anyone, you’ve probably heard something like:

“Oh, that’s probably from the epidural.”
“That just happens after kids.”
“Welcome to motherhood.” 🙄

It gets brushed off so quickly that moms start to believe it really is normal.

But here’s the truth:
Most postpartum back pain has nothing to do with the epidural.
And it’s definitely not just a “mom thing” you’re supposed to live with.

If your back hurts every time you pick up your toddler, carry a car seat, or stand at the sink too long… that pain is a message. Your body is trying to tell you something.

Let’s talk about what that “something” usually is.

**What Postpartum Back Pain Is Actually Telling You**

Pregnancy changes how your body supports your spine. Even after giving birth, those changes don’t magically reset — even if you got the all-clear at six weeks.

Here are the most common reasons moms deal with back pain long after delivery:

1. A Weak or Disconnected Core

This isn’t about visible abs.

Your deeper core muscles help stabilize you when you move. After pregnancy, those muscles can lag behind or not fire when they’re supposed to.

2. Under-used Glutes & Hamstrings

Your glutes and hamstrings should help with lifting, bending, and carrying.

When they check out, your lower back steps in to do way more work than it should.

3. Daily Habits That Add Up

How you stand.
How you bend.
How you hold your kids.
How you push a stroller.
These little habits create a big payoff — good or bad.

4. Compensation Patterns

Your body will always find a way to “get the job done,” even if that way isn’t efficient.

Those shortcuts feel okay in the moment… until they don’t.

5. Pelvic Floor Changes

Tension, weakness, or imbalance in the pelvic floor can absolutely show up as low-back pain.

They’re more connected than most people realize.

Why Google (and Random Exercises) Don’t Fix It

Two moms can have the exact same symptom — back pain — but for totally different reasons.

One mom might have a weak core.
Another might have tight hamstrings and a tilted pelvis.
Someone else might be gripping their glutes all day without realizing it.

Same symptom. Different root causes.
So of course generic stretches don’t work long-term.

To actually fix back pain, you have to understand your unique movement patterns and what your body needs to feel supported again.

Short-Term Relief Helps — But Long-Term Relief Takes Strategy

You can massage it, stretch it, heat it, ice it… and yes, sometimes you’ll feel better for a bit.

But if you want the pain to stop coming back, you need to address why it’s happening in the first place.

That’s where guided, targeted work makes all the difference.

Ready to Fix Your Back Pain the Right Way?

If this sounds like you — and you’re tired of guessing — you’ve got two solid options depending on what you prefer:

👉 Option 1: Join my Busting Back Pain Program

This program gives you a structured plan to start addressing the real reasons your back hurts, with exercises that actually support postpartum bodies.

Enroll here:
https://www.Momsfitlife.com/courses/busting-back-pain

👉 Option 2: Get a Personalized 1:1 Assessment

If you want to know exactly which muscles aren’t pulling their weight — and what movements are making things worse — an assessment is the fastest way to get answers.

Email me directly to schedule:
jen@momsfitlife.com

You don’t have to just “live with it.”

You just need the right plan — one built for your body, not a random one from the internet.

Categories: : Deep Core, Glutes, Pain, Postpartum, postpartum recovery