What I Would Tell Postpartum Moms If I Wasn't Afraid to Hurt Their Feelings

Back and neck pain are common postpartum, but they are not normal. There are many potential contributors, but the most frequent causes we see are posture changes, muscle imbalances (tightness paired with weakness), and poor body mechanics. The good news? These are all things that can be addressed and corrected.

With a newborn, there’s a lot more sitting than you may realize. Make sure the surface you’re sitting on is supportive and comfortable for your body. If you’re nursing or bottle-feeding, use a nursing pillow or rolled blanket to help bring the baby up to you, rather than rounding forward to meet them. Constantly looking down and collapsing through the upper back can quickly irritate the neck and mid-back.

Daily activities matter too. When lowering your baby into the crib, hinge from your hips and keep your spine in a neutral position rather than bending through your back. Be mindful of how you’re holding your baby throughout the day. Baby carriers can be incredibly helpful for reducing strain on the neck and back. Wrap-style carriers are often great for newborns, but technique matters. Once babies are over ~10 lbs, a more structured carrier can provide better support for many parents.

Urinary leaking is another issue that’s common — but not normal postpartum. It’s not something you just have to live with. While there are multiple possible causes, one of the most frequent contributors is poor pressure management within the “abdominal canister.” This system includes the diaphragm, deep abdominals, pelvic floor, and lower back muscles. If these areas aren’t working together effectively, leakage is more likely during higher-stress or higher-impact activities.

A great place to start is learning how to take a full 360-degree breath and how to fully relax the pelvic floor. These foundational skills are often missed but are essential for long-term recovery. (Insert link here for guided breathwork and relaxation.)

Daily movement is also key. Every little bit counts, even if workouts look very different right now. This may not be the season for 60-, 30-, or even 10-minute workouts — and that’s okay. Walking when you can and sprinkling in one exercise at a time throughout the day adds up. Baby tummy time or floor time is a perfect opportunity to get down on the floor and work on one mobility or strengthening exercise alongside them.

Before returning to structured exercise, every postpartum mom should have a formal assessment of body mechanics, muscle strength, and muscle activation. Being “cleared for exercise” by your OB is not the same as being prepared for it. Having a trained physical therapist guide you through this transition can significantly reduce your risk of injury as you adjust to postpartum life.

For runners specifically: returning to running without proper foundational strength significantly increases injury risk. You should have a solid base of 360-degree breathing, core strength and stability, and overall leg strength before starting a walk/run program. If you ran throughout pregnancy, this timeline may be shorter — but the groundwork still matters. Running alone is never enough.

Sleep is another critical (and often overlooked) component of postpartum recovery. As challenging as it can be, your body needs rest to heal from pregnancy and delivery.

And finally — coffee cannot sustain you. While caffeine may help you get through the day, hydration is just as important. Many feelings of fatigue, heaviness, or general “blah” can be improved simply by drinking more water.

Postpartum recovery isn’t about doing more — it’s about doing the right things to support your body for the long term.

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