That Nagging Low Back Pain? It's Probably Your Core (A DPT's Guide for Moms)

By Dr. Emily (DPT)

You bend over to pick up a toy. You twist to get the car seat. You stand up after nursing.

And... there it is.

That dull, nagging, persistent ache in your lower back that you've just learned to live with. You blame it on the heavy lifting, the poor "nursing posture," or a bad night's sleep. You stretch it, you roll it, you ask for a massage, but it always comes back.

As a Doctor of Physical Therapy, I want to let you in on a secret: That nagging low back pain probably isn't a back problem at all. It's a core problem.

Your Core: The Overworked Employee

Your back pain is a symptom. It's a signal. It's your overworked back muscles screaming, "I'm doing all the work here, and I'm exhausted!"

Think of your core as a strong "canister" that supports your entire trunk.

• The Top: Your diaphragm (your breathing muscle)

• The Bottom: Your pelvic floor

• The Front & Sides: Your deep abdominal muscles (the transverse abdominis, or TVA)

• The Back: Your deep back muscles (the multifidus and erector spinae)

When this system works, all parts share the load. When you lift your baby, all sides of the canister engage to create 360-degree stability.

But what happens during pregnancy and postpartum? The "front" (your abs) and the "bottom" (your pelvic floor) get stretched and weakened.

They've "checked out." They're not doing their job.

So, who has to pick up all the slack, every single time you move, bend, or lift? Your back.

Your back muscles are trying to do their own job and the job of your abs and pelvic floor. They are overworked, overtired, and chronically tight. And that's why they ache.

Why Stretching Isn't the Answer

You stretch your back, and it feels good for 10 minutes. But the pain always returns.

Why? Because you're treating the symptom, not the cause. You're giving your overworked employee a 10-minute coffee break, but you're not hiring any help for them.

The only way to fix your back pain for good is to get your other employees (your deep abs and pelvic floor) back on the clock. You have to "wake up" the front and bottom of the canister so your back can finally take a break.

Your First Step: "Hire" Your Abs Back

You can't just jump into planks or crunches. That's like asking your new, untrained employee to run the whole company on day one.

We have to start at the very beginning. We have to re-establish the "brain-to-muscle" connection.

Let's try it right now.

1. Lie on your back with your knees bent and feet flat on the floor.

2. Take a slow, deep breath in, letting your belly and ribs expand.

3. Exhale slowly, like you're blowing through a straw.

4. As you exhale, gently draw your belly button in, toward your spine. Imagine you're zipping up a pair of high-waisted jeans. You should feel a gentle "tensing" in your lower belly, below your belly button.

5. Hold that gentle connection for 5 seconds (while still breathing!).

6. Inhale and fully relax your belly.

This simple "Core Connection Breath" is the first step to turning your deep TVA muscle back on. This is the muscle that actually stabilizes your spine.

From "Ache" to "Strength"

This one exercise is your starting point. True healing involves retraining this entire system—your breath, your pelvic floor, and your deep abs—to work together again in all your daily movements.

That nagging back pain isn't your "new normal" as a mom. It's a sign that your core is asking for help.

The Core Restore Program is designed to give it that help. It's not a "back pain" program. It's a "total core system" program that, by healing your foundation, finally allows your back to stop screaming.

With support, Dr. Emily