Postpartum Back Pain
Physiotherapy for Back Pain After Pregnancy – St Albans
Back pain after pregnancy is extremely common — but it’s also highly treatable. Whether your pain began during pregnancy or started once you were lifting, feeding, carrying or caring for your baby, the key is understanding why your back is struggling and what will genuinely help it recover.
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At Redrock Physio in St Albans, we support new mums with calm, clear assessment and a personalised plan that builds strength, confidence and control.
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Why Postpartum Back Pain Happens
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During pregnancy and the months after birth, the body goes through huge changes that can affect how your back shares load:
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Hormonal changes increase joint mobility
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Abdominal muscles stretch and lengthen
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Pelvic floor works harder
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Lifting, feeding and carrying strain the spine
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Sleep deprivation affects muscle control
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Core muscles switch back on slowly
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Ribs and thoracic spine may stiffen
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C-section recovery affects strength and movement
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None of these changes are “wrong” — they just mean your back needs support and retraining.
How We Assess Postpartum Back Pain
Your first session includes a calm, focused look at:
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Abdominal activation and core control
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Hip strength and pelvic stability
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Rib and thoracic mobility
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Glute function (often underused postpartum)
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Lifting and movement patterns
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Any impact from C-section or instrumented delivery
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Breathing mechanics
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How tiredness and routine affect your symptoms
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You’ll leave with a clear explanation and a practical plan that fits your life as a new mum.
The Redrock Approach
We take a movement-focused, supportive and realistic approach:
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Hands-on treatment
To ease tension around the lower back, hips and ribs. -
Core and pelvic stability work
Gentle, progressive exercises — not traditional “sit-ups”. -
Hip and glute strengthening
One of the most effective ways to reduce load on the lower back. -
Breathing and rib mechanics
Helps calm bracing and improve movement control. -
Reformer Pilates
Ideal for postpartum rehab: supported, controlled and adjustable. -
Feeding and lifting strategies
Small changes that reduce strain and prevent flare-ups. -
A personalised video exercise plan
Clear, simple videos you can fit around naps, feeds or childcare.
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Our goal is straightforward: to help you move comfortably, safely and with confidence again.
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Common Symptoms
New mums often experience:
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Aching or stiffness in the lower back
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Sharp twinges when bending or lifting
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Pain after long periods of feeding
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Hip or pelvic discomfort
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Difficulty standing upright after holding baby
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Tightness around the ribs and mid-back
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Feeling “weak in the middle”
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Recurrent flare-ups with busy days or poor sleep
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Every presentation is different — which is why we assess the whole body, not just the spine.
Types of Postpartum Back Pain
You don’t need to diagnose anything yourself — we work that out for you. But these common postpartum patterns can help your symptoms make more sense.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
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You’ll leave with a clear explanation and a personalised video plan you can follow at home.
C-Section-Related Back Pain
After a C-section, the abdominal wall recovers more slowly, which can temporarily shift more work to:
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Hip flexors
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Ribs
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Lower back muscles
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This sometimes leads to:
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Difficulty lifting or carrying
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Pulling sensations around the scar
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Stiffness in the lower back
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Loss of movement confidence
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Gentle scar mobility, specific abdominal activation and gradual loading help a great deal.
When to Consider Further Assessment
A scan is rarely needed for postpartum back pain.
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We may discuss further assessment if:
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symptoms are severe, worsening or unusual
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there’s persistent leg weakness or nerve symptoms
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pain doesn’t improve with a structured rehab plan
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If these apply, our Spinal Triage Service can guide whether imaging (such as MRI) is appropriate.
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Women’s Health Considerations
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If your symptoms involve pelvic heaviness, bladder control changes, or concerns about pelvic floor recovery — that’s a different pathway. In those situations, we may recommend a Women’s Health Physiotherapist for specialist assessment.
Related Pages
You may find these pages helpful:
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Postpartum Back Pain
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Spinal Triage Service
Frequently Asked Questions
How long does postpartum back pain last?
Most symptoms improve significantly within weeks once the right muscles are re-trained.
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Is it safe to exercise?
Yes — with guided progression. Strong is safe.
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Will Pilates help?
Yes. Clinical Pilates and Reformer Pilates are excellent for postpartum control and strength.
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I feel very stiff — should I stretch?
Some stretching helps, but strengthening gives more lasting improvement.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA​​
Telephone
01727 309 915
