Back pain after birth may be common, but it's not something you have to live with. We break down what’s happening in your body, when to worry, and how physiotherapy can help new mums in Singapore recover safely and confidently.
Why it happens, what to watch for, and how women’s health physiotherapy can help you feel strong and pain-free again.
Meet Rachel: A New Mum in Pain
Three months after giving birth, Rachel still couldn’t lift her baby without a sharp twinge in her lower back. She thought maybe she hadn’t rested enough, or perhaps this was just part of being a mum.
But when the pain crept into her sleep, her daily walks, even simple tasks like standing while burping her baby, she knew something wasn’t right.
Sound familiar?
If you're a new mum in Singapore dealing with similar aches and wondering if it’s just you, it’s not.
Back Pain After Pregnancy Is Common — But Not Normal
You're told to “bounce back.” But instead, your body aches, especially your back. You’re tired, carrying your baby, hunched over to feed or pump, and probably getting little sleep.
While it's common to feel sore after childbirth, lingering postpartum back pain is your body asking for help.
Why Ignoring the Pain Can Be Risky
You might push through it because motherhood is demanding. But here’s the risk:
If untreated, postpartum back pain can lead to:
- Long-term posture issues
- Worsened core and pelvic floor weakness
- Chronic back or hip pain
- A slower, more painful recovery
The idea that “pain is part of motherhood” is a myth. And it’s time we debunk it.
Physiotherapy for Postpartum Back Pain
The great news? Postpartum back pain is treatable — and often without surgery or medication.
At Women & Children Centre, our women’s health physiotherapists in Singapore understand what new mums are going through. We help you:
- Rebuild core strength
- Improve posture and alignment
- Address pelvic floor dysfunction
- Feel more like you again
What Causes Postpartum Back Pain?
After pregnancy and delivery, your body goes through massive changes. Here are the most common culprits of postpartum back pain:
- Weakened abdominal and core muscles
- Diastasis recti (abdominal separation)
- Pelvic misalignment
- Hormonal changes (like relaxin, which loosens ligaments)
- Strained posture from breastfeeding, lifting, or co-sleeping
- C-section or epidural-related tension
How Long Does Postpartum Back Pain Last?
For some, it’s a few weeks. But if it lingers beyond 6 weeks, becomes more intense, or affects your daily routine, it’s time to take action.
Don't wait until it gets worse.
What Symptoms Should I Not Ignore?
- Persistent lower back pain
- Hip pain, especially during walking
- Pain when carrying or lifting your baby
- Numbness, tingling, or weakness in your legs
- Pressure or heaviness in your pelvis
- Incontinence or leaking (linked to pelvic floor dysfunction)
These could signal deeper issues that a women’s health physio can help address.
When Should I See a Physiotherapist?
If you:
- Still have back pain 6+ weeks after delivery
- Experience pain during everyday tasks
- Feel discomfort during exercise or intimacy
- Think you have diastasis recti (abdominal bulging)
Then it’s a good time to see a physiotherapist who specialises in postpartum care.
What Helps With Postpartum Back Pain?
At Women & Children Centre, we help you recover with:
- Core and pelvic floor strengthening
- Gentle posture correction and ergonomic advice
- Hands-on manual therapy to relieve tight muscles
- Customised home exercises
- Safe return-to-exercise plans
A Simple Exercise to Try at Home
Pelvic Tilts (Core Activation):
Lie on your back, knees bent, feet flat.
Inhale, then exhale while tucking your pelvis slightly under (flatten your lower back to the floor).
Engage your lower belly without holding your breath.
Repeat 10 times, once or twice daily.
Frequently Asked Questions (FAQ)
**Is back pain normal after giving birth?
**Common, but not normal. It’s your body telling you something’s off.**What causes postpartum back pain?
**Weak core, posture changes, hormonal shifts, and physical stress from baby care.**Can physiotherapy really help?
**Absolutely. With a trained women's health physio, most mums see improvement in just a few sessions.**Will the pain go away on its own?
**Sometimes, but if left untreated, it can become chronic or lead to other complications.**Is it ever too late to get help?
**No! Whether it’s 6 weeks or 6 months post-birth, your recovery is always worth prioritising.
Rachel Got Help. So Can You.
After just a few sessions with a physiotherapist, Rachel felt stronger, slept better, and could finally carry her baby without pain. Most importantly, she felt confident again in her body and her motherhood.
You deserve that too.
Your Recovery Starts Here
Whether you had a natural birth or C-section, if you’re struggling with postpartum back pain, don’t ignore it.
At Women & Children Centre, we’re here to support your healing journey with compassionate, expert care.
Because a pain-free, confident motherhood starts with one step — getting help.
Ready to feel better?
Book a consultation with our physiotherapy team for an assessment tailored to you.