Back and pelvic pain that began in pregnancy usually eases in the weeks after birth, but for some women it continues, and for others it starts once the baby arrives. Feeding, lifting and carrying, broken sleep and muscles still recovering from pregnancy all play a part. It is common, it is not a sign of damage, and it generally responds to staying active, strengthening exercise and practical changes to how you lift and feed.
Also known as postpartum back pain, postnatal pelvic girdle pain, back pain after pregnancy
Anatomy: where the problem is
Side view of the lower back. Highlighted in the diagram: back muscles and sacroiliac joint.
Symptoms
- Aching across the lower back or the back of the pelvis
- Pain over the pubic bone at the front, or deep in one buttock
- Pain when lifting, carrying, standing on one leg or turning in bed
- Upper back, neck and shoulder ache from feeding and carrying
- Stiffness after sitting or first thing in the morning
- Tiredness that makes the pain harder to cope with
Causes and risk factors
- Back or pelvic girdle pain during pregnancy, which is the strongest predictor
- Tummy and pelvic floor muscles that are still recovering
- Repeated lifting, carrying and bending
- Long periods in one position while feeding
- Broken sleep and fatigue, which increase sensitivity to pain
- Low mood or anxiety, which are linked to slower recovery
What the evidence says helps
- Pain that persists more than a year after pregnancy affects a significant number of women and is linked with poorer self-rated health, so it is worth seeking help early.1
- A systematic review of trials in postnatal women found some evidence that exercise programmes relieve back and pelvic pain, although better studies are needed to show which exercises work best.2
- European guidelines for pelvic girdle pain recommend individualised exercise focused on control and stability of the pelvis and trunk, as part of a wider treatment plan.3
- A pelvic support belt can be tried for short periods to make walking and standing more comfortable.3
Things you can try at home
- Keep active with daily walks, and build up gradually
- Bring your baby up to you for feeding, using pillows for support, instead of leaning down
- Raise changing and bathing surfaces to waist height where you can
- Hold your baby close to your body when lifting, and alternate sides when carrying
- Start pelvic floor and deep tummy muscle exercises, then add general strengthening
- Rest when you can, and accept help: tiredness makes pain worse
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Loss of bladder or bowel control, or numbness around the genitals or back passage: go to A&E
- Weakness or numbness in the legs: get urgent medical help
- Back pain with a fever, or severe pain at the site of an epidural or spinal injection: get same-day medical help
- A severe headache that is worse on sitting or standing after an epidural or spinal: contact your maternity unit
- Sudden severe back pain after a minor strain, or pain that is constant and worse at night: see your GP
- Chest pain, breathlessness, or a swollen, painful calf: call 999
How Apollo can help
We assess your back, pelvis, hips and tummy muscles, and ask about feeding, lifting, sleep and how you are coping generally. Treatment combines hands-on care to ease pain with a realistic exercise plan that fits around a baby, starting with the pelvic floor and deep trunk muscles and building to general strength. We give practical advice on feeding positions, carrying and lifting. Reformer Pilates and clinical exercise sessions are options when you are ready for supervised strengthening.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How long does back pain last after having a baby?
For most women it improves over the first three to six months. Some still have pain at a year, particularly if they had significant back or pelvic pain during pregnancy. Help is available at any stage.
Is back pain after birth caused by the epidural?
Research has not shown that epidurals cause long-term back pain. Soreness at the injection site for a few days is common. Ongoing pain is much more likely to relate to pregnancy changes, muscle recovery and the physical demands of caring for a baby.
Can I exercise with postnatal back pain?
Yes, and it is one of the most useful things you can do. Start with walking, pelvic floor and deep tummy muscle exercises, then build up general strength. An assessment helps tailor the plan if you are unsure where to start.
References
- Bergström C, Persson M, Mogren I (2014). Pregnancy-related low back pain and pelvic girdle pain approximately 14 months after pregnancy – pain status, self-rated health and family situation. BMC Pregnancy and Childbirth 14. View source
- Tseng PC, Puthussery S, Pappas Y, Gau ML (2015). A systematic review of randomised controlled trials on the effectiveness of exercise programs on Lumbo Pelvic Pain among postnatal women. BMC Pregnancy and Childbirth 15. View source
- Vleeming A, Albert HB, Östgaard HC, Sturesson B, Stuge B (2008). European guidelines for the diagnosis and treatment of pelvic girdle pain. European Spine Journal 17:794-819. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
