Lower-back pain after a C-section is common and often improves as your abdominal and pelvic muscles recover, but it should gradually get better—not worsen.

• Move gently: Take short, easy walks if comfortable. Avoid bed rest for long periods, but stop if pain increases.
• Protect your incision: Until your clinician clears you—often around the 4–6 week check—avoid strenuous exercise and lifting anything heavier than your baby.1
• Use heat: Apply a warm—not hot—compress or heating pad to your lower back for 15–20 minutes. Keep heat away from the incision and avoid sleeping on a heating pad.
• Improve posture: Use lumbar support when sitting and a nursing pillow while feeding. Keep your baby close when lifting, bend your knees, and avoid twisting.4
• Try comfortable positions: Sleep on your side with a pillow between your knees; roll onto your side to get out of bed rather than sitting straight up.34
• Take medication safely: Use only pain relievers approved by your obstetrician, especially if breastfeeding or if you have high blood pressure, kidney disease, ulcers, or medication allergies.
• After medical clearance: Gradually add pelvic-floor exercises, deep breathing, gentle core activation, stretching, or postpartum physical therapy. Do not start intense abdominal exercises or running until cleared.13

Contact your clinician promptly if pain is severe, persistent, worsening, or interferes with caring for yourself or your baby. Seek urgent care for fever, wound redness or drainage, leg weakness or numbness, loss of bladder/bowel control, severe headache or vision changes, chest pain, shortness of breath, or one-sided leg swelling.