Backaches, Burnout & Baby Snuggles

Smart ways to protect your body and energy while caring for your little one.

Author

Paola Stephani
April 04, 2025

In partnership with

“The best way to honor your child’s presence is by being fully present in theirs."

Read time: 6 minutes

Happy Friday Mama! 💌

If your back hurts, your body’s tired, or even holding your baby feels like a workout—you’re not alone. Whether you’re weeks or years post-C-section, this one’s for you.

  • 😩 Postpartum Back Pain

  • 👾 How to Manage Mom Burnout

  • 🥗The Best Anti-Inflammatory Foods to Help you Heal

  • 🍼 How to Hold Baby Without Straining Your Core

Favorite Finds This Week

 🧘‍♀️ Healing & Recovery: Scar Massage Oil and other products that can help heal your C-Section scar faster – Helping soften scar tissue & reduce tightness. Check it out here

Mom Life Hack: Hands-Free Pumping Bra – A convenient accessory that allows for multitasking while pumping. Grab one here

Fitness & Strength: Postpartum Core Workout Plan – A free 30-day program designed to safely rebuild core and pelvic floor strength after childbirth. Try it here

Baby Must-Have: Frida Baby 3-in-1 Humidifier – Keeps baby’s air clean and helps with congestion. Explore it here

Some Interesting Stats on C-Sections in the U.S.

  • 1 in 3 births in the U.S. are C-sections, with the national rate around 32%.

  • C-section rates are rising: The rate increased by 50% from 1996 to 2016, partly due to factors like maternal age and medical interventions.

  • Planned vs. Emergency: About 40% of C-sections are emergency procedures, often due to complications during labor.

  • Recovery Time: Full recovery from a C-section can take 6-8 weeks, but it may take longer for some, with a year being typical for complete physical recovery.

  • Repeat C-Sections: Around 90% of moms with a C-section will have one in future pregnancies, though VBAC (Vaginal Birth After C-section) is increasingly common.

You’re not alone—C-section recovery is a journey many mothers share, and it’s important to be patient with yourself!

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🥗 The Best Anti-Inflammatory Foods to Help You Heal

Recovering from a C-section takes time, and the right foods can support your healing. Anti-inflammatory foods can reduce swelling, boost your immune system, and speed up recovery. Here are some top picks:

  1. Berries - Packed with antioxidants, they help reduce swelling and promote tissue repair.

  2. Leafy Greens - High in vitamins A, C, and K, these veggies fight inflammation and support immunity.

  3. Turmeric - Contains curcumin, which reduces pain and inflammation.

  4. Fatty Fish (Salmon, Mackerel) - Full of omega-3s, they help lower inflammation and support brain health.

  5. Ginger - Known for its anti-inflammatory properties, it can reduce pain and swelling.

  6. Nuts (Almonds, Walnuts) - Offer healthy fats and antioxidants that reduce inflammation.

  7. Avocados - Packed with healthy fats and antioxidants to support healing and soothe digestion.

  8. Olive Oil - Rich in oleocanthal, it has anti-inflammatory effects and can be added to meals for extra benefits.

Incorporating these foods into your diet will help your body heal and feel stronger with each day.

DEEP DIVE

🌀 Postpartum Back Pain: Why It Happens & What You Can Do

Back pain after a C-section? Totally normal—but not something you have to live with.

Whether you're newly postpartum or it's been a while since your C-section, your body is still adjusting. During pregnancy, your abdominal muscles stretch, your posture shifts, and your core weakens, which can all put extra pressure on your lower back.

C-Section recovery adds another layer: limited movement in early weeks, compensating for pain, and holding your baby can create a ripple effect of tension and poor alignment.

Here’s what can help (without overloading your already full plate):

✅ What You Can Do:

1. Strengthen Your Core Gently
Even years later, it’s never too late to rebuild. Start with deep breathing, pelvic tilts, and core activation exercises like heel slides or glute bridges—as long as you're cleared by your doctor.

2. Improve Posture Awareness
Slouching while feeding or rocking your baby is a common culprit. Try placing a small pillow behind your lower back and keeping your shoulders relaxed and stacked.

3. Baby Wearing Breaks
Give your back some love by limiting babywearing when possible or switching to a carrier with more lumbar support.

4. Stretch & Mobilize
Daily stretches (especially cat-cow, child’s pose, and gentle twists) help release tension built up from hours of holding or feeding your baby.

5. Don’t Ignore the Pain
Persistent or sharp pain? See a pelvic floor therapist or postpartum specialist—they’re trained to help C-section moms specifically.

✨ Remember: Your pain is valid, and healing is possible—no matter how long it’s been.

👾 How to Manage Mom Burnout

Whether you're weeks or months (or even years!) postpartum after a C-section, burnout can still be a challenge. Caring for a baby, managing your recovery, and balancing everyday life can feel overwhelming. Here are some strategies to help manage burnout and support your well-being:

  1. Prioritize Self-Care
    Taking care of yourself isn’t selfish—it’s essential. Even small moments, like a quiet cup of tea or a short walk, can recharge your mind and body. Remember, you need to refill your own cup before you can pour into others.

  2. Set Realistic Expectations
    You don’t have to do everything. Recovery from a C-section takes time, and balancing motherhood with your needs is a journey. Focus on what you can do today and be kind to yourself about what doesn’t get done.

  3. Practice Mindfulness
    Taking a few minutes each day to center yourself can help reduce stress. Whether through meditation, deep breathing, or just pausing to appreciate a peaceful moment, mindfulness can help you stay present and ease anxiety.

  4. Lean on Your Support System
    Burnout often happens when you feel alone. Don’t hesitate to ask for help from your partner, family, or friends. Reaching out for support is not a sign of weakness—it’s a strength that allows you to keep going.

  5. Embrace the “Good Enough”
    Perfection isn’t necessary. It’s okay if the laundry piles up or the house isn’t spotless. What matters most is that you're doing your best, and that’s more than enough. Your baby and family love you just as you are.

Remember, recovery—both physical and emotional—takes time. Be patient with yourself, and don’t forget that your mental health matters just as much as your body’s healing. You’re doing an amazing job, and it’s okay to take a step back when you need it.🥗

👾 How to Hold Your Baby Without Straining Your Core

C-section moms need to be extra mindful of how we carry our little ones. If you're feeling pulling, straining, or lower belly discomfort, here’s what might help:

Core-Friendly Holding Tips:

  • Keep baby close to your chest when lifting or rocking

  • Exhale and engage your core/pelvic floor as you lift

  • Sit in a chair with back support during feeds

  • Alternate the hip or side you carry baby on to prevent imbalances

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Mama, your body is healing, adapting, and working so hard for you—and that healing has no expiration date. Whether you're recovering from your C-section now or still feeling the effects months or years later, your strength is showing up every day.

Before you go, here are 3 ways I can support you on your C-section recovery journey:

📩 Free C-Section Recovery Guide – Haven’t grabbed your copy yet? Download it here for essential healing tips, scar care advice, and recovery hacks.

💪 1:1 Recovery Support – Need a personalized plan for healing, movement, and feeling strong again? Reply “Recovery” to learn about tailored guidance just for you.

👩‍👩‍👦 Join the Private Community – Connect with other C-section moms, share your wins (and struggles), and get support from those who truly understand. Reply with “Community” to get the link!

See you next week!

With love,
Paola Stephani
Shortcut to Motherhood.

P.S. Got a funny or inspiring C-section story? Hit reply—I’d love to feature you in an upcoming issue!