“The Hidden Connection Between Pelvic Floor Health and Back Pain After Birth” is a collaborative post.
Becoming a mother transforms the body in profound ways. Many of these changes are beautiful, some are challenging, and some are rarely spoken about. One of the most common and persistent struggles new mums experience is lingering back pain after birth. What many do not realise is that this discomfort is often not a back issue on its own, but rather a result of an underlying pelvic floor imbalance that has not fully healed since pregnancy or childbirth.
The pelvic floor does more than simply support the bladder or assist during labour. It is a key stabiliser of your entire core, and when it is weak, overly tight, or out of balance, your spine is forced to compensate. That is often when back pain becomes a long-term visitor.
In those early postpartum weeks and months, most of the focus tends to be on what we can see. The abdomen, C-section scars, tearing, baby weight. The pelvic floor, however, is hidden. Easily forgotten. Yet it may be the quiet but critical missing piece in your healing journey. This is why some mums choose to support their spinal recovery naturally using tools such as the backrack spinal decompression device by Spinal Backrack as part of a wider approach to realignment and relief.
Why the Pelvic Floor and Spine Are Deeply Connected
During pregnancy, the pelvic floor stretches significantly to support the growing weight of the baby. During birth, especially vaginal or instrument-assisted birth, it may become strained or weakened further.
Here is what most mothers are not told.
Your pelvic floor is directly connected to your deep core muscles. These same deep core muscles help stabilise your lower spine. So if your pelvic floor is not functioning correctly, your back cannot function correctly either.
A pelvic floor that is too weak may cause your spine to collapse inward. A pelvic floor that is too tight may pull your posture into an exaggerated lower-back curve. If there is imbalance from side to side, the hips may shift out of alignment, forcing the spine to compensate even further.
Add to this the daily reality of mothering. Lifting. Leaning. Babywearing. Nursing. Twisting. Rocking. Often with little sleep and no awareness that the body is still in a healing state. It is no surprise that back pain can become a constant presence.
Subtle Posture Habits That Trigger Back Pain
Many new mums develop unconscious posture habits that slowly contribute to pain. The body adapts to protect weaker areas, especially when the pelvic floor has not regained stability.
Some of the most common include:
- Rounding the upper back while feeding or cuddling baby
- A deep arching of the lower back from a forward-tilted pelvis
- Carrying the baby always on one hip, loading one side of the body more than the other
- Holding your breath without realising, which disrupts core and pelvic floor coordination
These patterns can become a default posture over time. When a posture imbalance becomes habitual, back pain often follows.
Why Typical Core Exercises Do Not Always Help
It is very tempting to jump straight into abdominal workouts, planks, or pilates-style core routines to regain strength after birth. However, this can easily worsen symptoms if the pelvic floor is not yet ready to support that effort.
Certain core exercises can increase or trigger:
- Lower-back tightness or sharp pain
- A dragging or heavy sensation in the pelvis
- Pelvic tension, which is often as problematic as weakness
- Leaking with coughing, laughing, or lifting
- Abdominal doming or bulging when sitting up
The reason this happens is simple. The pelvic floor is meant to gently activate before the abdominal muscles in every movement. If this coordination is disrupted, your back will overcompensate. This is when pain begins or intensifies.
How to Support Back Pain That Comes from Pelvic Floor Dysfunction
Your body is intelligent and capable of healing, especially when supported gently and progressively. Here are safe, foundational steps that respect the natural healing order:
1. Begin with deep, 360-degree breathing.
This is the first and safest way to reawaken pelvic floor coordination without force.
2. Prioritise body alignment before strength.
Stand with feet hip-width apart. Relax your knees. Imagine being lightly lifted from the crown of your head, without raising your shoulders. This supports automatic pelvic floor engagement.
3. Release before you strengthen.
If the pelvic floor is tight, relaxation and lengthening may be needed before strengthening. Some mums need softening, not tightening.
4. Gently decompress the spine daily.
Even a few minutes of supported spinal decompression can reduce accumulated pressure from pregnancy, feeding positions, and carrying baby.
5. Engage the pelvic floor before lifting.
Before picking up your baby, exhale and lightly lift the pelvic floor first. This retrains your body to activate in the correct sequence.
Signs It Is Time to Seek Pelvic Floor Guidance
It may be time to see a pelvic health physiotherapist if you experience:
- Pain during or after sex
- Leaking when laughing, sneezing, exercising, or lifting
- A feeling of pressure or heaviness in the pelvic area
- Ongoing back or hip pain that keeps coming back
- Noticeable doming or bulging along the abdomen
A pelvic floor specialist can help restore the essential coordination between breathing, core activation, and posture. That is the foundation of long-term relief, not just symptom control.
Final Thoughts
Postpartum back pain is not a failure or a lifelong sentence. In many cases, it is a sign that the body simply needs reconnection.
The pelvic floor is not just involved in labour or continence. It supports posture, movement, spinal stability, and overall confidence in the body. When it is gently reactivated in the right order, the spine no longer needs to overwork.
Healing is not about pushing harder. It begins with awareness, softness, breath, and intelligent support.
Your body has not forgotten how to function well. It simply needs the right invitation to remember.
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