Postpartum joint pain: causes, exercises, and tips for joint pain relief

You braced yourself for pregnancy pains — hips, knees, back. All part of the journey. The surprise? Sometimes the pain doesn’t just disappear after birth. Postpartum joint pain can linger for weeks or months after delivery. That’s because changes from pregnancy can stick around, and taking care of a newborn can add new issues, contributing to joint pain after pregnancy.

Postpartum joint pain is common — one recent study found that nearly half of women have pain in different joints after childbirth. But there are steps you can take to help ease joint pain after pregnancy. 

Here, learn more about what causes postpartum joint pain, and how to treat it — especially with exercises and self-care strategies from Hinge Health physical therapists.

Causes of postpartum joint pain

Hormone changes, lengthened abdominal muscles, shifts in posture, stress, fatigue, and the physical demands of caring for a newborn can all contribute to joint pain after pregnancy. Your body experienced many changes over the course of pregnancy — some of which contributed to joint pain during pregnancy. The effects of those changes don’t always resolve immediately after delivery. Plus, feeding, changing and other newborn care activities can strain the smaller joints in your hands, wrists, and neck, and lead to pain, says Holly Tipp, PT, DPT, a Hinge Health physical therapist.

Here’s more about common causes of joint pain postpartum:

• Hormone changes during pregnancy. Pregnancy hormones loosen supportive ligaments in your lower back and pelvis (the sacroiliac joints) to prepare for birth. These changes are normal, but they can lead to muscular imbalances and joint instability, contributing to joint pain.

• Weaker core muscles. To make room for your expanding uterus, your abdominal muscles stretch, lengthen, and sometimes even separate (a condition called diastasis recti). Body changes during pregnancy also impact the normal function of your pelvic floor muscles. This reduces support for your pelvis and spine, which can lead to back pain and pelvic pain.

• Shifts in posture. As your baby grows, your center of gravity shifts forward to compensate for the additional weight. This can lead to subtle changes in posture that increase stress on joints and muscles during pregnancy. It can take time to shift back to your pre-pregnant posture after delivery.

• Lack of sleep. Caring for a newborn often means frequent night wakings and fragmented sleep. Broken sleep can increase fatigue, heighten pain sensitivity, increase muscle tension, and slow recovery — making joint discomfort feel worse.

• Stress. Caring for a newborn can elevate stress hormones and activate your nervous system. That can heighten pain sensitivity and make tight areas feel tighter, while also slowing recovery. Stress also nudges you to move less and sleep worse — two big drivers of stiffness and soreness.

• Newborn care. Lifting, carrying, and feeding can strain your muscles and joints, often causing pain or stiffness in your neck, back, hands, and wrists.

Symptoms of postpartum joint pain

Postpartum joint pain varies from person to person. It can affect a variety of joints — including the hips, knees, hands, wrists and neck. It might feel a lot like arthritis (swelling, pain, and stiffness in your joints). You might notice pain, stiffness, swelling, or aches that come and go. Because of these symptoms, some people refer to joint pain after pregnancy as “postpartum arthritis.” True postpartum arthritis is rare, but if your symptoms are severe, ongoing, or involve redness and swelling, check in with your provider.

Signs of postpartum joint pain and associated discomforts include:

• Joint pain and stiffness that’s worse in the morning and improves with activity

• Joint pain that ranges in severity from a dull ache to a sharp, shooting pain

• Swelling around the joint

• Back pain

• Pelvic pain

When to see a doctor

Postpartum joint pain often improves on its own with conservative treatments. But if your joint pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if your pain:

• Starts abruptly

• Is severe

• Worsens or does not improve with gentle stretching or exercise

• Occurs with numbness or tingling

Physical therapy and exercise for postpartum joint pain

When joints ache, it’s common to want to avoid movement. But in most cases, being active can actually help you feel better. “Gentle physical activity can promote joint lubrication and increase blood flow to your muscles, which can help decrease overall stiffness,” explains Dr. Tipp. Tailored exercises can also help strengthen weak muscles and mobilize tight areas to help improve muscular imbalances that can occur during pregnancy and contribute to postpartum joint pain, she adds.

Before you begin any postpartum exercise, get clearance from your healthcare provider. Once you get the okay, a physical therapist (PT) can help tailor a postpartum exercise program that is safe and appropriate for you. A PT can assess you, rule out any serious causes of your pain, help you modify your activities, and empower you with tools and tips to help you hurt less. You can see one in person or use a program like Hinge Health to access a PT via a telehealth video visit.

These exercises are designed to loosen, stretch, and strengthen the muscles and joints that often get overworked or tight after pregnancy and while caring for a newborn. By focusing on mobility moves like standing child’s pose, open book rotations, and tendon glides, you can relieve tension and improve flexibility in your back, shoulders, hips, and hands. Strengthening exercises like scapular squeezes, bridges, and mini squats build support around your spine, pelvis, and major joints, helping to ease pain and make daily activities easier. Regular practice can reduce stiffness, take pressure off sore joints, and help your body move more comfortably as you care for your baby.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment. 

Treatments for postpartum joint pain

Postpartum joint pain usually improves over time. But there are many simple ways to help relieve postpartum joint pain and make daily activities more comfortable. Small changes — like engaging your abdominal muscles and pelvic floor when lifting your baby, switching up how you carry and feed your newborn, using over-the-counter pain relievers, elevating diaper changing surfaces, bathing your baby at a comfortable height, sleeping with support pillows, and taking steps to reduce stress — can all help. An ob-gyn or physical therapist (PT) can recommend everyday pain management strategies that are safe and appropriate for you and help you find the best pain management strategies. 

Here’s more on small changes for joint pain relief:

• Try physical therapy and targeted exercises. Targeted exercises promote joint lubrication and blood flow to reduce stiffness, strengthen weak muscles, and mobilize tight areas to improve pregnancy-related imbalances. They also help build support around your spine and pelvis so daily activities feel easier. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Targeted exercises like standing child’s pose, open book rotations, tendon glides, scapular squeezes, bridges, and mini squats are designed to help with recovery, but any type of movement — like walking, stretching, or even household chores — can improve joint health, boost circulation, reduce stiffness, and help you move more comfortably as you care for your baby.

• Engage your core when lifting your baby. Exhale during the lift and keep your baby close to your body. Take a moment to find a stance that decreases strain on your lower back before lifting your baby from the crib. You might rest one foot on a footstool, for example, or stagger your legs (like you’re doing a mini lunge).

• Pay attention to how you carry your baby. Resting your baby on one hip or arm can strain muscles and cause pain if you always use the same side. Switch sides often, keep your weight balanced, and try different carrying positions to stay comfortable. A hip holster or baby carrier can also help distribute your baby’s weight more evenly.

• Alternate feeding positions. Since newborns eat so frequently, staying in the same posture for many feedings each day can put extra strain on your joints and muscles. Sitting upright and supporting your baby with pillows can help. Avoid leaning forward, and try different positions to prevent pain and stiffness.

• Over-the-counter pain medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for joint pain. If you are breastfeeding, have a medical condition or take other medications, check with your provider to make sure these OTC options are ‌safe to take.

• Elevate diaper changes. Instead of changing diapers on the floor and leaning forward, use a changing station at hip or waist height whenever possible. Keep diapers, wipes, creams, and clothing within easy reach.

• Bathe your newborn in a countertop tub. A kitchen sink also works to help you avoid bending over the edge of your tub for long periods of time. If you use a regular bathtub, try a bath kneeler and elbow resting pads for support.

• Sleep with support pillows. If you’re a back sleeper, try placing a pillow under your knees. For side sleepers, try pillows between your knees and feet. Doing some gentle stretches before bed can help decrease hip pain when sleeping. Bed sharing (sleeping in the same bed with your infant) can cause poor positioning during sleep. The American Academy of Pediatrics advises against bed sharing for safety reasons. Return your baby to their own sleep space after you bring them into your bed for feeding or comforting.

• Try heat or cold therapy. Applying a warm heating pad or cold pack to sore joints can help ease pain and reduce stiffness. Use whichever feels better for you, and be sure to protect your skin from direct contact with extreme temperatures.

• Take steps to reduce stress. That’s because stress may make joint pain worse. Deep breathing, meditation and yoga, or even taking a short walk may help keep stress levels in check.

• Make time for self-care. Self-care might not seem realistic when you're adjusting to newborn parenting. But try to focus on care that makes your back feel better and is doable for your schedule. It could be a short warm bath (get clearance from your ob-gyn first), using a heating pad or massage gun, or doing a short stretching session. Talk to your healthcare provider or PT to find the best joint pain self-care therapies for you.

How long does postpartum joint pain last?

Postpartum joint pain usually gets better over time, but for some people it can last for weeks or even months after childbirth. If your pain doesn’t improve or gets worse, talk to your healthcare provider.

PT tip: Build exercise into your everyday activities

With all the feeding, changing, bathing, and countless other newborn tasks, it’s tough to carve out a longer workout session, says Dr. Tipp (not to mention being exhausted). “Instead, try building exercise into your daily activities. Stretch during your baby’s tummy time, for example, or do mini squats while waiting for a bottle to warm. Intermittent stretching throughout the day will often provide greater joint pain and stiffness relief — and it’s easier to fit into even the busiest schedule,” says Dr. Tipp.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. American College of Obstetricians and Gynecologists. (2020, October). Postpartum Pain Management. Www.acog.org. https://www.acog.org/womens-health/faqs/postpartum-pain-management

2. Li, M., Li, D., Bu, J., Zhang, X., Liu, Y., Wang, H., Wu, L., Ke, S., & Liu, T. (2023). Examining the factors influencing postpartum musculoskeletal pain: a thorough analysis of risk factors and pain assessment indices. European Spine Journal. doi:10.1007/s00586-023-08008-5

3. Mehra, P., Verma, N., Kaul, G., & Kumar, A. (2024). Association of breastfeeding related musculoskeletal pain, sleep quality and physical activity among postpartum women: a literature review. International Journal of Reproduction, Contraception, Obstetrics and Gynecology, 13(8), 2220–2227. doi:10.18203/2320-1770.ijrcog20242105

4. Positions For Breastfeeding. (2020, November 5). HealthyChildren.org. https://www.healthychildren.org/English/ages-stages/baby/breastfeeding/Pages/Positioning-Your-Baby-For-Breastfeeding.aspx

5. Ruchat, S.-M., Beamish, N., Pellerin, S., Usman, M., Dufour, S., Meyer, S., Sivak, A., & Davenport, M. H. (2025). Impact of exercise on musculoskeletal pain and disability in the postpartum period: a systematic review and meta-analysis. British Journal of Sports Medicine, bjsports-2024-108488. doi:10.1136/bjsports-2024-108488

6. Teymuri, Z., Hosseinifar, M., & Sirousi, M. (2018). The Effect of Stabilization Exercises on Pain, Disability, and Pelvic Floor Muscle Function in Postpartum Lumbopelvic Pain. American Journal of Physical Medicine & Rehabilitation, 97(12), 885–891. doi:10.1097/phm.0000000000000993