How To Reduce Body Pain After Delivery?
Learn how to reduce body pain after delivery with practical postpartum care tips including rest, gentle exercises, heat therapy, and more to support a smooth recovery.
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Last updated on 3rd Jul, 2025
Welcoming a new baby into the world is a joyful experience, but it can also bring physical discomfort as your body recovers from childbirth. Many new mothers experience body pain after delivery, which can make the postpartum period challenging. The good news is that there are ways to manage and reduce this pain effectively.
In this article, we’ll explore why body pain occurs after delivery, common types of pain, and practical tips to ease discomfort so you can focus on bonding with your little one.
Why Does Body Pain Happen After Delivery?
Pregnancy and childbirth put immense strain on a woman’s body. Here are some reasons why you may experience pain after delivery:
Muscle Strain: Labor involves intense contractions and pushing, which can cause muscle fatigue and soreness.
Hormonal Changes: The hormone relaxin, which loosens ligaments during pregnancy, can contribute to joint and back pain.
Episiotomy or Tears: If you had a vaginal delivery with stitches, the area may feel tender and sore.
C-Section Recovery: A cesarean delivery involves abdominal surgery, leading to pain around the incision site.
Posture Changes: Carrying and breastfeeding your baby in new positions can strain your back, neck, and shoulders.
Common Types of Post-Delivery Pain
After childbirth, many women experience a range of physical discomforts as their bodies begin to heal. Here are some of the most common types of post-delivery pain:
1. Back Pain: Caused by weakened abdominal muscles, hormonal changes, and poor posture while lifting or feeding the baby.
2. Pelvic Pain: Due to pressure on the pelvic joints during labor, leading to discomfort while walking or sitting.
3. Perineal Pain (Vaginal Soreness): Common after vaginal delivery, especially if stitches are involved.
4. Breast Pain: Engorgement, blocked milk ducts, or improper latching during breastfeeding can cause discomfort.
5. Abdominal Pain (After C-Section): Surgical recovery may cause pain, especially when coughing, laughing, or moving.
How to Reduce Post-Delivery Body Pain?
Post-delivery body pain is a common experience for many new mothers, but with the right strategies, it can be effectively managed and reduced for a more comfortable recovery.
1. Rest and Gentle Movement
Rest: Your body needs time to heal, so take short naps when your baby sleeps.
Gentle Walks: Light walking improves circulation and prevents stiffness.
Avoid Heavy Lifting: Don’t lift anything heavier than your baby for the first few weeks.
2. Use Proper Posture
While breastfeeding, sit upright with back support and use a nursing pillow.
When lifting your baby, bend your knees instead of your back.
3. Apply Heat or Cold Therapy
Warm Compress: Helps relax sore muscles and relieve perineal pain.
Ice Packs: Useful for reducing swelling in the perineal or C-section area (wrap in a cloth to avoid direct contact)
4. Pain Relief Medications (If Recommended by Doctor)
Over-the-counter pain relievers like acetaminophen (paracetamol) may help, but always consult your doctor before taking any medication, especially if breastfeeding.
5. Pelvic Floor Exercises (Kegels)
Strengthening pelvic muscles helps with recovery and reduces pelvic pain.
Gently contract your pelvic muscles (as if stopping urine flow) for 5 seconds, then relax. Repeat 10 times, 3 times a day.
6. Massage and Warm Baths
A gentle massage (especially for back and shoulders) can ease muscle tension.
A warm bath (after doctor’s approval) helps relax stiff muscles.
7. Supportive Clothing
Wear a postpartum belly band or supportive underwear to ease back and abdominal pain.
8. Stay Hydrated and Eat Nutritious Foods
Drinking plenty of water helps muscle recovery.
Include calcium-rich foods (milk, yogurt, greens) and protein (eggs, lentils, lean meat) for healing.
9. Seek Help for Breast Pain
If breastfeeding hurts, consult a lactation expert for proper latching techniques.
Use warm compresses before feeding and cold packs after to relieve engorgement.
10. Emotional Support
Postpartum pain can be overwhelming, so talk to family, friends, or a counselor if needed.
When to See a Doctor?
While some pain is normal, consult your doctor if you experience:
Severe or worsening pain
Fever or signs of infection (redness, swelling, foul-smelling discharge)
Difficulty passing urine or severe pelvic pain
Persistent headaches or leg swelling
Conclusion
Recovering from childbirth takes time, so be patient with your body. Small lifestyle adjustments, proper rest, and gentle care can significantly reduce post-delivery pain. If discomfort persists, don’t hesitate to seek medical advice.
At Apollo 24|7, we offer expert postpartum care consultations to help new mothers recover comfortably. You can book an online consultation with a gynecologist or physiotherapist for personalized advice.
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