How I know Your Postpartum Back Pain is a CORE Problem

I don’t have to meet you in person to know this: if you’re dealing with nagging back pain after having a baby, your core is almost always at the root of it.

Back pain is the # 1 cause of disability worldwide—over 619 million people lived with it in 2020, and that number is expected to skyrocket to 843 million by 2050.

In fact, here in the U.S., nearly 4 in 10 adults report back pain at any given time.

But for postpartum women, those numbers climb even higher. Studies show that up to 85% of moms experience back pain—and for most, it doesn’t just go away after the “6-week checkup.” Up to a third of women report back pain that lingers for years after pregnancy.

So, why does this happen? The answer isn’t your back. It’s your core.

And your doctor probably knows NOTHING about that.... 👀

Why Your OB Didn’t Mention Your Core

Here’s something most moms don’t realize: OB/GYNs aren't qualified to advise you on your core, pelvic floor and back pain after babies.  Their education is (rightfully) focused on keeping moms and babies safe during pregnancy, labor, and delivery and they don’t receive much, if any, formal training in core and pelvic health during medical school or residency.

That means topics like:

• How pregnancy impacts the deep core system (abs, pelvic floor, diaphragm, spinal stabilizers).

• What happens when the core can’t function properly postpartum.

• How to rehab or retrain these muscles after birth.

  
  

…aren’t part of their standard curriculum.

So when you bring up back pain at your 6-week checkup, your doctor might reassure you it’s “normal” or tell you to give it time. They’re not ignoring you, or by any means a "bad" practitioner—they just weren’t taught the mechanics of postpartum recovery in the way a pelvic floor physical therapist, postpartum corrective exercise specialist, or coach is trained to address them.

Let's break it down....

Training Focus	OB/GYN (MD/DO)	Pelvic Health PT / Postpartum Corrective Specialist
Medical School	Some schools as low as 6 hours of training on the musculoskeletal system covering the entire body, not specific to postpartum core health	Graduate-level anatomy & physiology + additional hundreds of hours focused on musculoskeletal rehab and functional movement
Residency / Specialty	4 years:  focused on safety, diseases and complications surrounding pregnancy, delivery and maternal-fetal health	Specialized training in pregnancy and postpartum musculoskeletal changes, pelvic floor, and abdominal wall recovery
Hands-On Skills	Trained for safe delivery, surgery, and medical complications—not long-term postpartum recovery	Trained in movement assessment, corrective exercise, and manual therapy specific to postpartum
Postpartum Guidance	General fitness clearance at 6 weeks - deems that fitness is medically safe	Individualized strategies to restore core strength, relieve back pain, and improve daily function

And when women don't receive the support and guidance they need, they are left navigating back pain and core dysfunction on their own - likely for their entire motherhood journey 💔.

What Happens to Your Core in Pregnancy

During pregnancy, your body does some whacky + amazing things:

• Your uterus grows up to 500 times its normal size.

• Your abdominal wall stretches, sometimes separating down the middle (diastasis recti).

• Hormones like relaxin loosen your ligaments and joints to make room for birth.

  
  

All of this means your core muscles—your abs, pelvic floor, diaphragm, and deep stabilizers—can’t function the way they used to.

When the core isn’t firing properly, guess who has to pick up the slack?

Your back.

Postpartum Backs Pay the Price

Think of your core as the “corset” that stabilizes your spine and pelvis. When it’s weak or disconnected (hello, postpartum 🙋🏻‍♀️), every lift, bend, or baby-carrying marathon after your toddler protests their stroller a mile away from your house shifts the load to your lower back.

That’s why research shows:

• Women who had severe back pain in the first week postpartum are almost 20% more likely to develop chronic back pain later on.

• About 28% of moms say their postpartum back pain never fully went away, and 40% only get partial relief years later.

  
  

This isn’t because you’re “broken.” It’s because your body just went through one of the most physically demanding experiences possible—and the system that stabilizes your spine is offline.

And you received NO support on how to fix this problem 🙅🏻‍♀️‼️

The Back Pain–Core Connection

Here’s the simple mechanics:

1. Pregnancy stretches the core. The deep abs (like the transverse abdominis) lengthen and weaken, while the pelvic floor takes on more downward pressure.

2. The nervous system adapts. You know how the first time you drive to a new place it feels like it takes forever, then within a couple times you feel like you were on autopilot and it went by so fast? That's what's going on in your brain when you repeatedly compensate for a weak core. Your brain literally changes how it recruits muscles—often shutting down deep stabilizers and overusing the back.

3. Mom life piles on. Nursing hunched over, rocking babies, carrying car seats, strollers and 40lb laundry baskets all without a solid core foundation mean the back muscles are screaming for help.

   
   

The result? A back that feels “tight” or “weak,” but in reality is overworked because your core isn’t doing its job.

The Good News: You Can Rebuild

Back pain isn’t something you just have to “accept” as a new mom. In fact, with the right strategy and consistency you 💯 can retrain your core and take the pressure off your spine.

Here’s what helps:

• Gentle core activation. Think breathwork, pelvic floor connection, and deep ab engagement—not crunches or planks or Suzie Snowflake's 10,000 ab program.

• Posture resets. Learning how to get through mom-life with the proper lifting mechanics so you're not wearing out your back and actually USING your core.

• Progressive strength. Slowly rebuilding the whole system—your back, pelvic floor and glutes are ALL part of your core. Getting these muscle groups on the same page is CRUCIAL so that your body works as a team again.

  
  

Bottom Line

Your back pain isn’t just a “mom thing” or something to push through. It’s a core problem—and once you restore your core’s function, the back finally gets the break it’s been begging for.

So whether you're newly postpartum or your kiddo graduated high school last summer - if back pain is lingering, don’t ignore it. With the right approach, you can reconnect to your core, feel stronger, and move through motherhood without that constant ache.

✨ Want a step-by-step plan to start healing your core and easing postpartum back pain? Download my free Postpartum Core Guide here.

💬 Ready for personalized support and a plan that fits your body and your lifestyle? Apply for 1:1 coaching with me today—so you can finally move from surviving motherhood to thriving in your body again. Click here to learn more.