Tips To Help You Cope With Joint Pain after Delivery

Every expectant mother has so many expectations after delivery, about her new life and that of the baby. Joint pain after delivery is the least of their expectations, especially for first-time mothers. It is therefore imperative to be aware of what one should expect after delivery. Most mothers in their early stages have reported going through this, hoping that the pain will ease with time, but to their surprise, it only gets worse.  

Understanding what’s happening in your body can make a big difference in how you cope. In this blog, we’ll explain the causes and affected areas, and share tips to help you manage postpartum joint discomfort effectively.

What Is Postpartum Joint Pain?

Postpartum joint pain refers to the discomfort or aching in joints that many women experience after giving birth. It can affect the hips, knees, wrists, fingers, and pelvic area. While the severity can vary, this pain can interfere with daily life and make early motherhood feel even more exhausting.

Why It Happens: Common Causes

• Hormonal Changes: The hormone relaxin, released during pregnancy, loosens your ligaments to prepare for delivery. However, this can also make your joints less stable, leading to pain that may last up to six months postpartum.
  
  
• Weight Gain: The added pregnancy weight puts more pressure on lower-body joints such as knees and hips.
  
  
• Postural Strain: Carrying, feeding, and soothing your baby all affect your posture. These changes often increase your joints’ stress, especially if you’re not using the proper support.
  
  
• Muscle Weakness: Core and pelvic floor muscles can weaken after childbirth, contributing to joint imbalances and strain.
  
  

Where You Might Feel It Most

Back Pain

New mums often spend long nights rocking their babies or breastfeeding in one position. This prolonged strain can cause back pain.

What Helps:

• Use supportive pillows when feeding or lying down.
  
  
• Avoid sitting in the same position for too long.
  
  
• You may consider massage therapy. Many confinement centres in Singapore offer this as a postpartum care package. confinement nanny
  
  
• Apply heat or cold therapy for relief.

Sacroiliac Joint Pain (Pelvic Region)

Located near your lower back and pelvis, the sacroiliac joint can become inflamed from hormonal shifts and added pressure during pregnancy.

What Helps:

• Do gentle prenatal yoga or pregnancy-safe exercises (if still pregnant).
  
  
• Use supportive cushions when sitting or travelling.
  
  
• Keep ice packs nearby to soothe inflammation.

Knee and Ankle Pain

Wobbly knees and sore ankles are common, especially if you were in a specific birthing position that strained these joints.

What Helps:

• Soak feet in warm saline water.
  
  
• Massage the area using a cloth dipped in saline water.
  
  
• Maintain a nutrient-rich diet with calcium, vitamin D, and fresh fruits.
  
  
• Opt for high-quality grains and consider a gluten-free diet if recommended.

Finger and Wrist Pain

Frequent lifting and carrying of your newborn can strain the smaller joints of your hands.

What Helps:

• Gentle wrist stretches and hand exercises.
  
  
• Wearing a wrist brace if needed.
  
  
• Warm compresses or short massage sessions.
  
  

When to See a Doctor

While many joint aches are manageable at home, you should see a healthcare professional if you experience:

• Pain that doesn’t improve with rest or basic remedies
  
  
• Swelling, redness, or warmth in any joint
  
  
• Fever or sudden weight loss
  
  
• Reduced mobility or function in your limbs

Final Thoughts

Postpartum joint pain may not be what you expected after delivery, but it’s more common than you think. With a few proactive steps—like proper rest, massage, healthy eating, and mindful movement—you can ease the discomfort and feel more like yourself again.

Be patient with your body. Healing takes time. If needed, speak with your doctor or visit a confinement centre in Singapore for professional support tailored to postpartum recovery.

Visit a confinement center in Singapore for a comprehensive postpartum package to help you handle the discomforts. Do not ignore adequate sleep and rest. It is recommended for all mothers to take six weeks of rest after delivery. Create a routine that will work for you and your child. This way, you will not push yourself so hard even when you go back to work. A proper diet and drinking lots of water will save you a great deal. Finally and most importantly, be patient. This pain does not go away overnight. As stated, it may last for nine months. Take it easy and enjoy your new bundle of joy.

FAQs

Why do my joints hurt after giving birth?
Postpartum joint pain is usually caused by hormonal changes, weight gain, and posture shifts during and after pregnancy. These changes can cause joint stiffness and discomfort.

How can I cope with joint pain after delivery?
Use heat or cold therapy, do light exercises, get massage therapy, and consider physical therapy. Over-the-counter pain relief may also help, but always check with your doctor.

Can you get arthritis after pregnancy?
While joint pain is common after childbirth, it doesn’t mean you have arthritis. If pain persists or worsens, it’s best to consult a healthcare provider to rule out severe conditions like rheumatoid arthritis.