After giving birth, many women experience knee and back pain due to hormonal shifts, physical stress during labor, and the demands of caring for a newborn. While this is common, it does not mean you have to suffer in silence.

In this article, you will discover 10 safe and effective home remedies for knee and back pain after delivery. These natural methods are perfect for postpartum recovery and can help you feel stronger and more comfortable—right from your home.

Why Postpartum Pain Happens

During pregnancy and childbirth, your body undergoes major changes. Hormones like relaxin loosen your joints, your posture shifts, and muscles work overtime—especially in your back and legs. After delivery, these changes can lead to:

• Lower back pain and stiffness
• Knee pain from weight-bearing and hormonal laxity
• Fatigue and joint discomfort from baby care activities

The good news? Gentle, consistent self-care can help relieve pain and speed up recovery.

10 Safe Home Remedies for Knee and Back Pain After Delivery

1. Hot and Cold Compresses:

   Apply a warm compress to loosen back muscles and a cold pack to reduce knee swelling. Alternate 15–20 minutes, a few times a day.

2. Postnatal Yoga and Stretching:

   Gentle movements like pelvic tilts and cat-cow stretches can restore flexibility and ease tension.

3. Epsom Salt Baths:

   A 15-minute soak in warm water with Epsom salt can soothe muscles and reduce inflammation naturally.

4. Turmeric Milk:

   Drink warm turmeric milk at night to tap into its anti-inflammatory benefits—great for both joints and sleep.

5. Stay Hydrated:

   Dehydration can worsen joint stiffness. Aim for 8–10 glasses of water daily to support recovery.

6. Supportive Breastfeeding Posture:

   Use pillows to elevate the baby, keep your back upright, and avoid slouching during feeds.

7. Warm Oil Massage:

   Massage your back and knees with warm sesame or coconut oil to increase circulation and relax tense muscles.

8. Omega-3 Rich Foods:

   Include flaxseeds, walnuts, or salmon in your diet for natural anti-inflammatory effects.

9. Limit Overexertion:

   Avoid heavy lifting and overdoing household chores. Let your body heal gradually and rest often.

10. Use Support Belts if Needed:

    Postpartum belts or back braces can provide extra support while walking or doing daily activities.

When to See a Doctor

Home care is helpful, but if your pain is severe, ongoing, or accompanied by numbness, swelling, or fever, consult your doctor or physiotherapist. Early medical guidance can prevent complications.

Conclusion

Postpartum knee and back pain are incredibly common, but you don’t have to live with discomfort. These safe home remedies support your recovery naturally, allowing you to focus on what truly matters—caring for your baby and yourself.

Gentle movement, good nutrition, and self-care can go a long way. Always listen to your body and seek professional help when needed.