Smiling mother with her baby


Preventing and Relieving Back Pain Post Pregnancy

Maintaining a healthy spine as a new mom

Being a mother isn’t easy on the body, to be sure. Not only are you carrying your precious bundle of joy close to your heart, but you’re lugging the diaper bag, car seat, stroller, playpen, portable bed, infant activity sets, and the list goes on. Surely, you’re feeling that weight in your back, mama!

Don’t worry. Back to Health Wellness Centre has your back…literally! We have tips, tricks, and wellness practitioners that can help keep you on your game, and on your feet, so you can take care of that little one. The only thing you’ll have to worry about is getting some sleep so you can continue to enjoy those priceless baby milestones!

Tips for relieving back pain and maintaining a healthy spine as a new mother

Maintaining a healthy back is not only important so that you can carry your little one when she/he needs you. Keeping a healthy back helps support and coordinate you! Your entire nervous system runs through your spine. The weaker your back, the more prone you are to injuries.

1. Breastfeeding: Breastfeeding is a beautiful way to bond with your baby, but it can be hard on the body, especially the neck, shoulders, and back.

    • Change your position often. Moving frequently will help!
    • Choose seating that has proper lumbar support, such as a firm chair. Avoid soft sofas for breastfeeding!
    • Find a position that doesn’t curve your spine forward in an uncomfortable position.
    • Use a back pillow and place a pillow or two on your lap if you feel it helps keep your spine straight and relieve back pain. 
    • Try to look ahead of you rather than down at the baby as much as possible to maintain a healthy neck curvature. 
    • And remember, you don’t have to sit to breastfeed. 

The joys of bonding with your baby can come while keeping your spine healthy!

2. Proper lifting technique: You’ll be lifting your baby often in the months (and years) to come. Initially, you’ll be lifting your 7- to 10-pound baby up to 50 times per day, so be sure to lift properly to prevent or relieve back pain! 

    • Do not bend over; rather, squat and lift with your core.
    • Do not extend your arms and reach for the baby; bring the baby close to your chest before lifting. 
    • Also, remember that diaper bags and car seats are much heavier than your newborn. Add a strap to the car seat, and carry it in front of you like a basket of laundry to maintain better posture. 
    • When carrying your baby or her/his heavy equipment, avoid twisting your spine

3. Body symmetry: We are all prone to choosing one side of our body over another to carry items such as groceries, purses, and even our babies.      When you hold your baby on the same hip every time, you are potentially overloading structures on one side, creating imbalances and muscle memory for that alignment. Try to be mindful and use both sides equally whenever possible.

4. Exercise: New mamas may struggle to exercise when the little one enters their lives. There’s so much to do, and so very little time to do it! But exercise is essential to keeping your spine healthy and relieving back pain as a new mother. Consider short walks around your neighborhood, yoga or Pilates classes with or without your little one, gyms with daycare for baby, or stretching as your little one plays in her/his activity set. Above all, be sure to start exercising only when you are medically cleared to do so.

5. Managing your well-being: New mamas can certainly be stressed. And stress can wreak havoc on your central nervous system, especially during those sleepless nights. That’s when the real work begins! Taking care of yourself is essential in order for you to be able to take care of your little one. Try practicing mindfulness, meditation, yoga, get a massage, or take a leisurely walk in nature…whatever it is you need to take care of yourself, do it! You are important in this journey too.

6. Ask for help: “No [wo]man is an island.” Mamas, you don’t – and shouldn’t! – have to go it alone. Ask for help when things get overwhelming.  Partners, family, and friends are there to support you when you long for a hot shower, a nap, a mani-pedi, or a little me time with one of our practitioners. Family and friends may not know how to help, so don’t be afraid to ask for what you need.


Healthy backs at Back to Health Wellness Centre

Our practitioners can help you maintain that healthy spine, and give you a little bit of me-time! And babies are welcome in our clinic anytime.

1. Massage: Consider a relaxation massage with one of our two Registered Massage Therapists. Massage will help relax your muscles, decrease stress, relieve tension and stiffness, and increase circulation. All of these can help you get a better night’s sleep so you can better connect with your little one as she/he keeps you on your toes!

2. Physiotherapy: Manual therapy can target specific pains in your body, such as the neck, shoulder, and back pain as you carry the weight of the baby and her/his essentials. Manual therapy can reduce inflammation, increase circulation, decrease stress and improve your well-being. Our physiotherapists can also recommend exercises to strengthen your abdominal muscles that have been weakened during childbirth, improve shoulder and neck pain, and provide an overall postpartum exercise routine to relieve back pain now and prevent pain in the future. Book your appointment with our physiotherapists today!

3. Chiropractic care: As ligaments soften and postures shift during pregnancy, back pain can ensue. Simple tasks like walking or getting out of bed may be more challenging, which can cause serious injury. Pain following childbirth is not normal and should be addressed by a certified practitioner.  

This is where your chiropractor can help! Chiropractic care provides gentle adjustments, allowing the body to return to its pre-pregnancy state much faster than time alone. Your chiropractor will address misalignment issues from pregnancy and carrying your newborn (and her/his luggage!) to avoid chronic conditions. 

Think of having adjustments done of a preventive nature and having your body looked at after the birth or during your pregnancy!

Our chiropractors will also offer exercises and techniques to prevent injury so you can enjoy those precious moments with your baby. 


Call/Text: (613) 237-3306, 

Email: or 

Book online at