Now that you’re a new mom, you may have more important things to worry about than your new-found backache but ignoring it will make your mommy duties harder. The already demanding tasks of bending, carrying and feeding are even more challenging when back ache holds you back.

While carrying your bundle of joy for nine months, your abdominal muscles have stretched to make room for delivery. This is a common cause of back pain in new moms because your back muscles now have to work overtime to support your spine and keep you upright.


Here are four core exercises you can do with your little one to help decrease your backache:

1. Pelvic Bridges

  • Lie on your back, bend your knees and put your feet flat on the ground.
  • Place your baby on your pelvis with their back against your thighs.
  • While holding your baby in place, slowly push your hips up towards the ceiling.
  • Hold this position for three to five seconds.
  • Keep your abdominals tight to avoid sagging your lower back. Inhale as you slowly lower your body back to the starting position.
  • Repeat eight to twelve times.

2. Plank

  • Lay your baby on the ground, face-up, while kneeling in front of them.
  • Place your forearms on either side of your baby and lift your body off the ground.
  • Keep your back in a neutral spine position and engage your core by contracting your abdominal muscles. Avoid letting your hips fall or stick up in the air.
  • Hold for 10 seconds, working your way up to 30 seconds.
  • Repeat three to five times.

3. Stabilizer

  • Lie on your back, bend your knees at a 90-degree angle with your feet in the air.
  • Stabilize your baby so they are resting on your shins and hold onto their hands.
  • Engage your core and hold this position for 10 seconds, working your way up to 30 seconds.
  • Repeat eight to twelve times.

4. Arm & Leg Extensions

  • Get down on all fours with your baby lying on their back and parallel to your chest.
  • Engage your core and slowly lift and extend your left arm and right leg at the same time, while maintaining a neutral spine position.
  • Hold this position for three seconds, then lower your limbs and give your baby’s belly a tickle as you return to starting position.
  • Repeat on the opposite side, lifting the right arm and left leg.
  • Repeat eight to twelve times.

Before returning to regular exercise, consult your postnatal health practitioner to ensure your body is ready. You’ll also want to make sure your newborn can hold their head up on their own if you’re going to include them in these exercises. 

If your back pain prevents you from performing these exercises or persists after trying them, visit a chiropractor to develop a treatment plan for your recovery.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.