Understanding and Easing Postpartum Lower Back Pain

Bringing new life into the world is a profound transformation - but it’s also a physical marathon. For many new mothers, the body carries lingering reminders of pregnancy and delivery in the form of persistent lower back pain.

At Soma Form, we specialize in therapeutic Reformer Pilates designed to support healing from the inside out. Let’s take a closer look at what’s going on in the postpartum body and how targeted movement can provide relief, stability, and renewed confidence.

Why Does Postpartum Back Pain Happen?

Even after delivery, your body continues to undergo massive changes. Lower back pain is incredibly common postpartum and can stem from:

1. Core Weakness and Ab Separation (Diastasis Recti)

The abdominal muscles stretch significantly during pregnancy. After birth, many women are left with a weakened core, creating instability that puts extra pressure on the lumbar spine.

2. Pelvic Misalignment

The pelvis shifts during childbirth to make room for baby. If not realigned, this can cause uneven tension and strain along the lower back and hips.

3. Hormonal Laxity

Relaxin - a hormone that loosens ligaments - remains in the body for months postpartum. This means joints (like the SI joint and lumbar spine) are more vulnerable to instability.

4. Feeding and Carrying Posture

Whether you’re nursing, bottle-feeding, or carrying your baby for hours, repetitive postures can lead to muscular imbalances and compressive back pain.

How Reformer Pilates Can Help

Reformer Pilates offers gentle, targeted, and effective support for the postpartum body. At Soma Form, our sessions emphasize:

• Pelvic and Core Reintegration: We start with breath-based work to gently reactivate your transverse abdominis and pelvic floor, building your body’s foundation from within.

• Spinal Decompression and Alignment: Using the support of the Reformer, we guide you through movements that lengthen the spine, reduce pressure, and encourage symmetry.

• Glute + Hip Stabilization: Rebalancing the glutes and deep hip rotators provides critical support for your pelvis and lumbar spine.

• Mindful Movement + Nervous System Regulation: Our slow, intentional pace helps your nervous system feel safe and supported—crucial for healing in a season often filled with overwhelm.

What You Can Expect at Soma Form

We understand that every postpartum journey is different. That’s why we begin with a complimentary consultation, where we assess your needs and create a movement plan that honors your healing timeline. Whether you’re 6 weeks or 6 years postpartum, it’s never too late to begin restoring your foundation.

A Note to Mothers

You’ve done an incredible thing. Pain shouldn’t be the lasting imprint of your journey. With the right support, your body can feel strong, integrated, and at ease again. And we’d be honored to guide you there.