Postpartum Lower Back Pain: Could Your Pelvic Floor Be Part of the Problem?
Introduction
Postpartum lower back pain is extremely common, but isn’t something you have to suffer through.
9 months of growing a human requires a lot from your body. The core, hips, pelvic floor, diaphragm, and lower back all work together to provide support during pregnancy and postpartum. That is why postpartum lower back pain is common, but the source of the pain may not be just a “weak back.”
In this blog, we will go over what could be contributing to lower back pain postpartum, how the pelvic floor is connected to low back pain, and what you can do for long-term relief for full postpartum recovery.
Why Is Postpartum Lower Back Pain So Common?
Where do I start? There are so many changes that happened over those 9 months, getting everything back to normal can be tough. Here are just a few of the reasons your low back could be taking the load:
Your abs and core had to stretch and adjust all throughout pregnancy
Decreased core and trunk strength postpartum from the previously stretched tissues
Movement patterns that changed throughout pregnancy
Pelvic floor demand during labor and delivery (regardless of vaginal delivery or c-section)
Scar tissue present from vaginal tear or c-section scar.
Repetitive motions that are new to your body (ie feeding baby, carrying the carrier, holding the baby in various positions)
Lack of sleep and less than optimal recovery
How Are Your Pelvic Floor and Lower Back Connected?
The pelvic floor, core, diaphragm, and lower back are part of a system. This system helps create stability into the lower back during lifting, carrying, coughing, sneezing, or jumping. When one area is not doing their job, other parts of the body take over.
Your back may be working overtime for another body part not doing its job. In the clinic, I tell postpartum women it’s like when someone in the group project would do 90% of the work, but the rest of the group got to take credit for the project.
The research is interesting and tells us that 95% of women that report lower back pain have been shown to have some form of pelvic floor dysfunction. Not surprising considering the total system we just described.
Could a Weak Pelvic Floor Cause Postpartum Lower Back Pain?
Sometimes, yes. But often it’s not a weakness issue, but a coordination problem.
The pelvic floor could be:
Overactive or have increased tension
Having a difficult time relaxing
Not coordinating with the deep core system
Having a difficult time stabilizing
This is why “just doing kegels” isn’t the answer. If you fall in the “overactive” category, you might even be making the problem worse.
Signs Your Pelvic Floor May Be Contributing to Your Back Pain
Sometimes your body might be telling you that your pelvic floor may be contributing. Here are some common symptoms that go along with low back pain and pelvic floor dysfunction:
Urinary leakage
Urinary urgency
Bowel urgency
Difficulty pooping/constipation
Tailbone pain
Pubic bone pain
Hip pain is also present
Vaginal heaviness or pressure
Core weakness or abdominal coning
Difficulty coordinating your core muscles
Even if it doesn’t seem like a pelvic floor issue, the team at Revive Rehab is trained in orthopedic injuries and have years of experience tailoring specific exercises for postpartum moms. Receiving a personalized postpartum plan can be the foundation you need to have a healthy and active motherhood.
Why Postpartum Lower Back Pain Isn't Always a “Core Strength” Problem
Postpartum rehab should always go beyond core and ab strengthening. Some other areas we always address for lower back pain include:
Hip and gluteal strengthening
Scar mobility
Core coordination
Pelvic floor coordination and stability
Endurance of lower legs
Balance and single leg support
Rib cage stability
Upper body strengthening
A balanced exercise program with lower body and upper body strengthening is essential. Nothing in your body works in isolation, and we don’t treat it that way.
What Can You Do for Postpartum Lower Back Pain?
Remember that total “system” that we’ve been talking about? Here are some early exercise to try at home that hit a little bit of everything.
Coordinate your entire core system: including abs, lower back, breathing, and pelvic floor.
Try this: hands and knees stability with deep core connection and pelvic floor lift– this helps coordinate the whole system
Strengthen your hips and glutes
Try this: Hip bridges, donkey kicks, side step walking are all great exercises to try for hip strength
Slowly increase your activity
Try this: Start with a 10 minute workout and build up each week if your lower back feels ready. Slow and steady with returning to movement is the key!
Your next position is your best position
Try this: Change feeding positions, rocking postures, and various positions. Postpartum can get you into odd positions, so moving in and out of various positions will help keep pain at bay
Strength train for daily activities
Try this: Squatting, deadlifting, lifting overhead, and carrying heavy objects are all movements to incorporate into workouts to simulate real-life situations
When Should You See a Pelvic Floor Physical Therapist?
Pelvic floor PT may be something to consider postpartum if:
Pain isn’t slowly improving
Pain is limiting you from daily activities
You struggle with urinary leakage, pelvic pressure, or pain with sex
You avoid movements due to pain
You want to safely return to exercise
Stretching and/or strengthening exercises don’t seem to improve the pain
How Pelvic Floor Physical Therapy Can Help With Postpartum Lower Back Pain
Pelvic floor PT at Revive Rehab can help with many symptoms postpartum including:
Core strength
Diastasis recti
Urinary leaking
Urinary urgency
Pelvic floor coordination
Breathing mechanics and pressure management
Scar mobility (vaginal or c-section)
Return-to-running readiness
Lifting and movement mechanics
Exercise progression
Postpartum Lower Back Pain Doesn't Have to Become Your New Normal
If you’re wondering how to resolve your postpartum lower back pain, you are definitely not alone.
Pelvic floor physical therapy can help you get back to exercise and movement postpartum without pain holding you back.
Revive Rehab in Columbia, Missouri, is a pelvic health practice that specializes in pregnancy and postpartum care.
If you are looking for the best pelvic health PT practice in the Columbia, Jefferson City, Fulton, Boonville, or mid-Missouri area, we’d love to work with you! Click here to learn more about our in-person services.
We offer hour-long, one-on-one, individualized appointments with a physical therapist to get to the root cause of your concerns. We provide a holistic approach for your care. Click the link below if you’d like to book an appointment with us, we’d love to help you on your postpartum journey!
