{"id":67513,"date":"2025-04-05T00:17:42","date_gmt":"2025-04-04T13:17:42","guid":{"rendered":"https:\/\/getblys.com\/uk\/?p=67513"},"modified":"2025-07-21T15:31:22","modified_gmt":"2025-07-21T05:31:22","slug":"back-pain-relief-after-pregnancy","status":"publish","type":"post","link":"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/","title":{"rendered":"How to Get Relief from Back Pain After Pregnancy: From Easy Stretches to Postpartum Massage"},"content":{"rendered":"[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]<div class=\"img-with-aniamtion-wrap \" data-max-width=\"150%\" data-border-radius=\"none\"><div class=\"inner\"><img loading=\"lazy\" decoding=\"async\" data-shadow=\"none\" data-shadow-direction=\"middle\" class=\"img-with-animation skip-lazy \" data-delay=\"0\" height=\"1320\" width=\"1900\"  data-animation=\"fade-in\" src=\"https:\/\/getblys.com\/uk\/wp-content\/uploads\/2025\/04\/Hero-Image-Back-Pain-After-Pregnancy-1.jpg\" srcset=\"https:\/\/getblys.com\/uk\/wp-content\/uploads\/2025\/04\/Hero-Image-Back-Pain-After-Pregnancy-1.jpg 1900w, https:\/\/getblys.com\/uk\/wp-content\/uploads\/2025\/04\/Hero-Image-Back-Pain-After-Pregnancy-1-768x534.jpg 768w, https:\/\/getblys.com\/uk\/wp-content\/uploads\/2025\/04\/Hero-Image-Back-Pain-After-Pregnancy-1-1536x1067.jpg 1536w\" sizes=\"auto, 100vw\" alt=\"Hero Image Back Pain After Pregnancy\" \/><\/div><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<span style=\"font-weight: 400;\">Welcome to your ultimate guide to kicking postpartum back pain to the curb! Hey new mum\u2014yes, you, juggling diaper changes, feedings, and all that wonderful chaos\u2014if your back&#8217;s been grumbling a bit more than usual, you&#8217;re definitely not alone. After carrying extra weight and navigating a brand-new world of motherhood, it\u2019s only natural that your body might be sending you a few \u201cuh-oh\u201d signals. Ready to peel back the layers on what\u2019s really going on with your amazing body and explore some playful, practical, and super gentle ways to help you bounce back? <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #100249;color:#100249\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #100249;color:#100249\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#The_Science_Behind_Postpartum_Back_Pain\" >The Science Behind Postpartum Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Common_Causes_and_Risk_Factors_of_Back_Pain_After_Pregnancy\" >Common Causes and Risk Factors of Back Pain After Pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Postural_Shifts\" >Postural Shifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Lifting_and_Baby_Care\" >Lifting and Baby Care<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Weakened_Core_Muscles\" >Weakened Core Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Safe_Postpartum_Exercises_and_Stretches\" >Safe Postpartum Exercises and Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Ergonomics_and_Daily_Living_Tips\" >Ergonomics and Daily Living Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Mind_Your_Posture\" >Mind Your Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Lift_with_Care\" >Lift with Care<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Create_a_Comfortable_Environment\" >Create a Comfortable Environment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Nutrition_Hydration_and_Lifestyle_Factors\" >Nutrition, Hydration, and Lifestyle Factors<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Eat_Well_Heal_Even_Better\" >Eat Well, Heal Even Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Hydrate_Like_You_Mean_It\" >Hydrate Like You Mean It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Sleep_and_Stress_Management\" >Sleep and Stress Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Massaging_Your_Back_Pain_Away\" >Massaging Your Back Pain Away<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Pregnancy_and_Postpartum_Massage\" >Pregnancy and Postpartum Massage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Yoga_and_Mindfulness\" >Yoga and Mindfulness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Youre_Not_Alone_In_This\" >You&#8217;re Not Alone In This!<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/getblys.com\/uk\/blog\/back-pain-relief-after-pregnancy\/#Get_a_Swift_Healing_Experience_with_Blys\" >Get a Swift Healing Experience with Blys<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"The_Science_Behind_Postpartum_Back_Pain\"><\/span>The Science Behind Postpartum Back Pain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body goes through some pretty amazing transformations during pregnancy. Thanks to hormones like relaxin, your joints and ligaments get a bit extra loosened up to help prepare you for childbirth. While that\u2019s super helpful when it\u2019s time to deliver, it can leave your back feeling a little more on edge once your baby has arrived. With a shifted centre of gravity, extra weight, and muscles that have been working overtime, it\u2019s no wonder your spine might be throwing a tad too many blares <\/span><b>unstable<\/b><span style=\"font-weight: 400;\">, your way. Seriously, your body is multi-tasking to the furthest extremes and it only makes sense that this could give you mixed signals on how you\u2019re doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be a bit of a head-scratcher trying to figure out where exactly that pain is coming from. Just remember\u2014this is all part of your body\u2019s natural adjustment process, and knowing the why behind the discomfort is the first step to feeling better.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2><span class=\"ez-toc-section\" id=\"Common_Causes_and_Risk_Factors_of_Back_Pain_After_Pregnancy\"><\/span>Common Causes and Risk Factors of Back Pain After Pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve uncovered the \u201cwhy\u201d behind your back pain, let&#8217;s dive deeper into the \u201cwhat\u201d is causing that pesky discomfort.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Postural_Shifts\"><\/span>Postural Shifts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pregnancy works its magic on your body, and one of its most noticeable tricks is changing your posture. With all that extra weight in your belly, your body naturally leans forward, which means your back muscles suddenly have to work much harder than before. Picture your back as a superhero suddenly saddled with an extra, heavy-duty backpack\u2014it&#8217;s doing its best, but over time, the strain really adds up. This constant forward lean can lead to tightness, muscle fatigue, and even misalignment, making everyday activities feel more taxing than they once did.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lifting_and_Baby_Care\"><\/span>Lifting and Baby Care<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Every day, whether you&#8217;re cradling your baby, reaching for a stray toy, or managing a mountain of diaper bags, your back is put through a real workout. Carrying your little one close to your heart is precious, but it can also mean your muscles are continuously engaged in supporting that extra weight. Even seemingly harmless actions, like bending to pick up a toy or reaching for a bottle, can compound the strain if done repeatedly or without mindful technique. Over time, these little stresses build up, much like layers of wear on a favourite piece of clothing, until your back starts to feel the pressure.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weakened_Core_Muscles\"><\/span>Weakened Core Muscles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core is essentially the foundation that holds your entire body up, and it&#8217;s especially important for supporting your back. After pregnancy, your core muscles might not be as strong as they once were, leaving your back to pick up the slack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might help to think of your back like the foundation of a house <\/span><i><span style=\"font-weight: 400;\">(incase noone has told you yet, you practically are!)<\/span><\/i><span style=\"font-weight: 400;\">. When that foundation is under extra pressure or isn\u2019t as strong as it once was, it\u2019s bound to show signs of wear. But don\u2019t worry\u2014there are plenty of ways to rebuild and strengthen that foundation! By focusing on proper posture, using mindful techniques when lifting, and gradually working on core strength, you can start to repair that foundation and ease the discomfort.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2><span class=\"ez-toc-section\" id=\"Safe_Postpartum_Exercises_and_Stretches\"><\/span>Safe Postpartum Exercises and Stretches<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We get it\u2014exercise might feel a little intimidating after all the changes your body\u2019s gone through. But here\u2019s the thing: the goal right now isn\u2019t to jump into an intense workout routine. Instead, think of these exercises and stretches as a way to gently remind your body that it\u2019s still strong, capable, and ready to heal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with simple, postpartum-approved movements that ease you back into a routine. Gentle stretching is a great way to increase flexibility without putting too much strain on your body, and targeted exercises can work wonders in rebuilding strength in your back and core. Picture this: a slow, soothing morning routine, filled with stretches and movements that flow like a calming dance, reconnecting you with your body and the new life inside you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moves like pelvic tilts, modified bridges, and gentle twists are fantastic starting points. These exercises are designed to be kind to your body while working to strengthen key muscles that support your back. The best part? They help to realign and rebuild the muscles that are often weakened after pregnancy, giving you that much-needed relief.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One of the simplest and most effective ways to start rebuilding your body after pregnancy is by strengthening your pelvic floor muscles with Kegels. These little exercises go a long way in improving bladder control, supporting your core, and promoting overall pelvic health.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Find the Right Muscles:<\/strong> To identify your pelvic floor muscles, try stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Tighten and Hold:<\/strong> Once you\u2019ve found the muscles, tighten them and hold for 10 seconds. Make sure you\u2019re not holding your breath\u2014breathe normally as you engage your pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Relax and Repeat:<\/strong> After holding for 10 seconds, relax your muscles completely. Then, repeat the exercise. Aim to do this a few times throughout the day, every day.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk around the neighbourhood. You might not want to be seen out in the open hunched over like a croissant, but honestly, wear that smart watch and get walking. This is possibly the easiest way to get quick relief from your back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swiss ball bird dog holds work\u2013they might seem scary and tricky at first, but once you get the hold of it, you\u2019ll want the exercise ball all for yourself, and leave your kids wondering why.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Position Yourself on the Ball:<\/strong> Start by lying face down on the exercise ball, with your torso draped over it. Your body should form a straight line from head to toe, with your palms flat on the floor and your toes touching the ground for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Lift and Reach:<\/strong> While looking down at the floor, simultaneously lift your left foot and right arm, reaching them outward as far as you comfortably can. Hold this position for 1 to 2 seconds, focusing on maintaining your balance and engaging your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Return to Start:<\/strong> Slowly lower your left foot and right arm back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Switch Sides:<\/strong> Now, switch it up\u2014lift your right foot and left arm, repeating the movement on the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Alternate and Repeat:<\/strong> Continue alternating sides for a total of 20 repetitions, ensuring you keep your movements slow and controlled.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you think bird and dog are the only animals we\u2019re gonna name, well, how about the cat and cow pose? Ever wondered how arched the cat can get\u2014almost to the point where it feels like they don\u2019t even have a backbone? We\u2019re almost sure their flexibility gives them their nine lives in return. Get arching like a cat and relaxing your back muscles like a cow for a few minutes every day. It helps support back muscles and strengthen your core.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Get on the floor (we assume you do have a soft mat) on all limbs. Your back should be flat, spine\u2014in a neutral position, and look down at the floor. Place your wrists directly under your shoulders and knees under your hips. If this is too confusing, watch a few YouTube tutorials.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Take a deep breath, and while exhaling slowly, curve your spine toward the ceiling like you\u2019re making the rounded part of the question mark.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Hold this position for a max of 2 seconds. Inhale, get your back arching, and lift your tailbone. Face towards the ceiling (or sky, wherever you are) as you relax your stomach to the cow position. Repeat for at least 5 times for each pose.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank it out. The standard plank is a fantastic full-body move that works your core, strengthens your upper body, and even gives your glutes a little lift. It\u2019s a great exercise to add to your routine once you&#8217;re feeling ready\u2014just make sure you\u2019ve had a vaginal delivery without complications before jumping into this one.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re still building up strength after childbirth, no worries! You can always start on your knees and work your way up to a full plank as your body allows.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Get into Position:<\/strong> Start by lying on your stomach with your forearms flat on the floor. Your elbows should be right under your shoulders, and your feet should be flexed with your toes touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Lift Up:<\/strong> Engage your glutes and core, and rise up onto your toes so that only your forearms and toes are touching the floor. Your body should form a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Tighten and Hold:<\/strong> As you hold the position, focus on contracting your deep abdominal muscles\u2014imagine pulling your belly button toward your spine. Keep your buttocks and upper body tight, making sure to maintain a straight line from head to toe. Breathe normally, and hold for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\"><strong>Repeat:<\/strong> Lower yourself back down and rest for a moment. Then repeat the plank 1 to 2 times. As you get stronger, feel free to increase the hold time.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a simple yet powerful move to help rebuild your core strength after baby. Remember, it\u2019s all about taking it slow and steady, and listening to your body. You\u2019ve got this!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t rush\u2014every little bit of movement is a win! Even if you\u2019re only able to do a few stretches or exercises at first, you&#8217;re already doing something wonderful for your body. It&#8217;s all about honoring your journey, progressing at your own pace, and giving yourself the space to heal. So, take a deep breath, ease into these moves, and remember: every stretch is a step toward feeling stronger and more supported! If you need <a href=\"https:\/\/getblys.com\/uk\/locations\/massage-near-me\/?utm_source=website-blog&amp;utm_medium=blog&amp;utm_campaign=back_pain_relief_after_pregnancy\">some professional help<\/a>, get an <a href=\"https:\/\/app.getblys.com\/new-booking?utm_source=website-blog&amp;utm_medium=blog&amp;utm_campaign=back_pain_relief_after_pregnancy\">appointment<\/a> with a qualified massage therapist on Blys.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2><span class=\"ez-toc-section\" id=\"Ergonomics_and_Daily_Living_Tips\"><\/span>Ergonomics and Daily Living Tips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not just about what you do during exercise\u2014your everyday habits play a big role in how your body feels, especially when it comes to easing back pain. Simple tweaks to your daily routine can make a world of difference and help your body recover without you even realizing it. Here are a few tips to incorporate into your life:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mind_Your_Posture\"><\/span><b>Mind Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re feeding your baby\u2014whether you\u2019re breastfeeding or bottle-feeding\u2014try to sit up straight. We know, you\u2019ve probably spent hours feeding and cuddling, and your posture might not always be top of mind. But sitting tall, with your shoulders back, can reduce strain on your back and neck. Use a comfy chair with good back support and throw in a cushion to support your lower back if needed. Trust us, your back will thank you after those marathon feeding sessions!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lift_with_Care\"><\/span>Lift with Care<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let\u2019s face it, picking up a newborn isn\u2019t exactly light work. But you can make it easier on your back by remembering to bend at the knees, not the waist. Whether you\u2019re scooping up your baby, grabbing that diaper bag, or even picking up toys off the floor, this small shift in technique can save your back from unnecessary strain. Think of it like lifting a heavy box\u2014keeping your back straight and using your legs will protect your spine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Create_a_Comfortable_Environment\"><\/span>Create a Comfortable Environment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At home and at work, set up an ergonomic space that works for you. This doesn\u2019t just apply to your desk\u2014make sure your seating is supportive, whether you\u2019re sitting to feed, rest, or work. Consider adding a lumbar pillow or cushion to support your lower back, and try to keep things at eye level to avoid slouching. A well-arranged, supportive environment will make it easier to get through the day with less pain and more comfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of these tips as your daily self-care rituals. You don\u2019t have to overhaul everything at once\u2014small adjustments to your routine can lead to significant improvements in how you feel. With just a little focus on posture, lifting, and your environment, you\u2019ll be able to navigate your day with less strain and more ease. Your back will thank you!<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2><span class=\"ez-toc-section\" id=\"Nutrition_Hydration_and_Lifestyle_Factors\"><\/span>Nutrition, Hydration, and Lifestyle Factors<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><em>You are what you eat!<\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you eat, drink, and how you take care of yourself in your everyday life can have a huge impact on how quickly and comfortably you recover from postpartum back pain. While it may feel like your body\u2019s been through the ringer, you\u2019ve got a secret weapon: your lifestyle. Here\u2019s how small changes in what you consume and how you care for yourself can make a big difference:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Well_Heal_Even_Better\"><\/span>Eat Well, Heal Even Better<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s no surprise that a balanced diet plays a huge role in your recovery. Your body needs all the vitamins, minerals, and nutrients it can get to heal after childbirth\u2014and your muscles and tissues need support to recover from the stress of pregnancy and delivery. So, focus on a diet that includes plenty of fruits, veggies, lean proteins, and healthy fats. Foods rich in vitamin C, calcium, and magnesium are especially great for healing muscles and bones. And don\u2019t forget about omega-3 fatty acids\u2014they\u2019re not just good for your heart but also for reducing inflammation and promoting overall recovery.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hydrate_Like_You_Mean_It\"><\/span>Hydrate Like You Mean It<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water isn\u2019t just for quenching your thirst, or downing those muscle relaxants for your aching back\u2014it\u2019s a vital part of keeping your muscles and joints well-lubricated. After all, hydration helps to reduce stiffness and keep everything moving smoothly. Aim to drink plenty of water throughout the day, especially if you&#8217;re nursing. Staying hydrated can also help manage that tired feeling that comes with new motherhood, keeping your energy up while you&#8217;re busy caring for your little one.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sleep_and_Stress_Management\"><\/span>Sleep and Stress Management<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s no secret that sleep can be a challenge for new mums. But quality rest is essential for physical recovery. Try to carve out some extra sleep whenever you can\u2014even a short nap can make a huge difference in your energy and mood. Along with sleep, managing stress is key to your overall recovery. Life as a new mum is filled with ups and downs, but a little \u201cme-time\u201d can go a long way. Whether it\u2019s sipping a cup of tea, practicing deep breathing, or taking a few quiet moments to yourself, managing stress helps your body heal and supports your mental well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, while it may seem like there\u2019s a lot to juggle with a new baby, making a few adjustments to your nutrition, hydration, and self-care routine can create a solid foundation for your physical recovery and overall well-being. It\u2019s about treating yourself with the same love and care that you give to your little one!<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2><span class=\"ez-toc-section\" id=\"Massaging_Your_Back_Pain_Away\"><\/span>Massaging Your Back Pain Away<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to postpartum recovery, sometimes the best solutions aren\u2019t found in a gym or a bottle of pills. Instead, alternative therapies and holistic approaches like massage and yoga offer gentle, yet powerful, ways to ease back pain while nurturing your body and mind. Here are a few options that can complement your recovery journey and provide some much-needed relief:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pregnancy_and_Postpartum_Massage\"><\/span>Pregnancy and Postpartum Massage<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Massage is more than just a treat for your body\u2014it\u2019s a true lifesaver for new mums struggling with back pain. A professional massage, especially one tailored to the unique needs of pregnancy and postpartum recovery, can make a world of difference. These massages help release muscle tension, boost circulation, and ease discomfort. Many mums find that regular sessions can reduce stress and alleviate tightness, helping their bodies recover from the physical demands of pregnancy, childbirth, and caring for a newborn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, let\u2019s face it: as a new mum, you\u2019re probably in need of some serious relaxation! A good massage is an excellent way to rest and reset, taking the edge off the constant demands of motherhood. Lucky for you, Blys makes it ever so effortless by bringing the relaxation to wherever you are, whether at home or a hotel. You can simply <a href=\"https:\/\/app.getblys.com\/new-booking?utm_source=website-blog&amp;utm_medium=blog&amp;utm_campaign=back_pain_relief_after_pregnancy\">book an appointment on the platform<\/a>, and a qualified and vetted therapist in our network arrives at your door with everything you&#8217;ll possibly need. You just need to be there.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga_and_Mindfulness\"><\/span>Yoga and Mindfulness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not about getting your muscles kneaded, gentle yoga and mindfulness practices are like a one-two punch for your mind and body. Yoga offers stretching and strengthening moves that can help release tight muscles, improve flexibility, and increase strength in a safe and gentle way. And mindfulness techniques\u2014like breathing exercises and meditation\u2014can help calm your mind, reducing the mental strain that often accompanies physical discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Imagine carving out a few quiet moments each day to focus on your breath and gently stretch your body on a yoga mat. Not only will you relieve back pain, but you\u2019ll also feel more centered and grounded, helping you navigate the ups and downs of new motherhood with greater ease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The beauty of alternative therapies is that they give you options to discover what works best for your body and lifestyle. Whether it&#8217;s the soothing relief of a massage or the peaceful focus of yoga, these holistic approaches are all about helping you listen to your body and take care of yourself in a way that feels good. And sometimes, something as simple as a relaxing massage can provide the break you need, recharging both your body and spirit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re looking for a way to manage postpartum back pain without feeling overwhelmed by more intense treatments, exploring these alternative therapies might be just what you need. Whether you dive into a restorative yoga session, enjoy a rejuvenating massage, or practice mindfulness, the key is finding what makes you feel good and supporting your body\u2019s natural healing process.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Alone_In_This\"><\/span>You&#8217;re Not Alone In This!<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Navigating the world of postpartum recovery can feel like a rollercoaster ride, but here\u2019s the good news: you don\u2019t have to face it alone. Armed with some solid knowledge about the science behind your back pain, practical exercise tips, ergonomic hacks, nutritional advice, and holistic therapies, you\u2019ve got all the tools you need to start your recovery journey. Every small step you take\u2014whether it\u2019s a gentle stretch or getting a little more rest\u2014is a victory toward a stronger, pain-free back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s be real: caring for your new baby is a full-time job, but it\u2019s also time to give yourself a little TLC. Postpartum is the perfect moment to remind yourself that self-care isn\u2019t selfish\u2014it\u2019s essential! So, take it slow, be patient, and celebrate the progress you\u2019re making every day. With persistence and a sprinkle of self-love, relief is within reach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ready to start feeling better? Let us help you on your postpartum recovery journey! <a href=\"https:\/\/app.getblys.com\/new-booking?utm_source=website-blog&amp;utm_medium=blog&amp;utm_campaign=back_pain_relief_after_pregnancy\">Book an appointment today<\/a> and treat yourself to a soothing massage or wellness treatment designed with your needs in mind. You\u2019ve earned it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s to you\u2014a stronger, healthier, and more balanced version of yourself\u2014one gentle step at a time.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;full_width_background&#8221; full_screen_row_position=&#8221;middle&#8221; bg_color=&#8221;#faf1eb&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;center&#8221; top_padding=&#8221;3%&#8221; bottom_padding=&#8221;3%&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221; shape_type=&#8221;&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_a_Swift_Healing_Experience_with_Blys\"><\/span>Get a Swift Healing Experience with Blys<span class=\"ez-toc-section-end\"><\/span><\/h2>\n[\/vc_column_text][nectar_btn size=&#8221;jumbo&#8221; button_style=&#8221;regular&#8221; button_color_2=&#8221;Accent-Color&#8221; icon_family=&#8221;none&#8221; text=&#8221;Book an Appointment&#8221; css_animation=&#8221;fadeInUp&#8221; margin_bottom=&#8221;40&#8243; url=&#8221;https:\/\/app.getblys.com\/new-booking?utm_source=website-blog&amp;utm_medium=blog&amp;utm_campaign=back_pain_relief_after_pregnancy&#8221;][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221;&#8230;<\/p>\n","protected":false},"author":1910,"featured_media":67514,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[443,205,69,445],"tags":[],"reviewer":[],"class_list":{"0":"post-67513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blys-for-clients","8":"category-guides","9":"category-lifestyle","10":"category-self-care-101"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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