Let’s be real, Mama—motherhood is magical, but it’s also really hard on your body.

If you’ve been dealing with nagging back pain, tight shoulders, or that deep neck ache that just won’t quit… you are not alone. I hear this from moms all the time—and I felt it big-time myself after each of my babies.

Caring for a newborn is a full-body workout (but without the warm-up, cool-down, or snack break). So today, let’s talk about why your body feels so sore—and what you can do to feel better.

🤱 Why You’re Feeling So Sore

The aches and pains you’re feeling? Totally valid. And totally common.

Here’s what’s going on:

🤱 Carrying Your Baby (all. day. long.)

• Constant lifting and holding

• Shifting your weight to one side

• Babywearing without proper support

🪑 Breastfeeding or Bottle-Feeding Posture

• Hunching over for feeds

• Staying in one position too long

• Nursing on the couch with zero back support (been there)

🤰 Pregnancy + Postpartum Body Changes

• A weakened core (those abs worked hard growing your baby!)

• Looser joints from lingering hormones

• Sleep deprivation (because what even is sleep anymore?)

All of these things add up—and your back, neck, and shoulders take the hit.

🧠 The Most Common Pain Spots (and Why They Hurt)

🔙 Back Pain

• You’re constantly holding, rocking, changing, and soothing baby

• Core muscles are still rebuilding

• Your posture has shifted (hello, swayback stance)

💪 Shoulder Pain

• Diaper bag on one side + baby on the other = imbalanced muscles

• You’re doing repetitive motions without realizing it

• You’re clenching from stress, tension, or holding your breath during letdowns

🧠 Neck Pain

• You’re always looking down at your baby

• Breastfeeding and bottle-feeding cause you to crane forward

• Interrupted sleep = tighter muscles and more inflammation

It’s not just in your head—and it’s not something you have to just “deal with.”

🛠️ Real-Life Ways to Feel Better

You don’t need to book a 90-minute massage every week (though wouldn’t that be nice?)—these small shifts can make a big difference:

1. Ergonomic Tweaks You Can Do Right Now

• Use a supportive nursing pillow to avoid slouching

• Switch sides often when holding baby

• Sit with pillows behind your back and under your arms during feeds

• Try a baby carrier that distributes weight evenly (your shoulders will thank you)

2. Gentle Moves to Loosen Things Up

• Shoulder rolls while baby’s on the playmat

• Neck stretches while you’re feeding

• Pelvic tilts or light core work once you’re cleared

• Slow walks outside (yes, this counts as movement!)

• A few minutes of gentle yoga can change your whole day

3. Simple Pain Relief Tricks

• Heat or cold packs on sore spots

• Supportive bras (no underwire digging in all day)

• Quick breaks when you can grab them (even 3 minutes helps)

• Massage—professional or DIY, even with a tennis ball

🚨 When to Call in the Pros

Your body’s been through a lot—and while soreness is common, suffering is not normal. Please don’t tough it out if:

• The pain is severe or constant

• You feel numbness or tingling

• It affects your ability to care for your baby

• You’re struggling to move freely or sleep

A visit to a physical therapist, chiropractor, or postpartum rehab specialist can work wonders (and is so worth it).

💛 You Deserve to Feel Good in Your Body

This is your reminder that taking care of you is part of taking care of your baby.

You’re allowed to prioritize your healing.
You’re allowed to want to feel strong again.
You’re allowed to rest, stretch, breathe, and be a human—not just a milk machine or diaper changer.

If your body is aching, it’s not broken. It just needs a little love, support, and nourishment.

🌿 Let’s Take Care of Your Whole Self—From the Inside Out

If your physical discomfort is paired with exhaustion, cravings, mood swings, or low milk supply—it’s time to zoom out. So often, nutritional depletion is at the root of what moms are feeling after birth.

Inside The Postpartum Shift, we give you a step-by-step path to feel like yourself again—physically, mentally, and emotionally. You’ll get:

• Delicious, realistic recipes and meal ideas (even with a baby on your hip)

• Support from me and other moms who get it

Because you deserve to enjoy this season—not just survive it 💛

🍼 Ready to feel better in your body—without sacrificing your milk supply or favorite foods? Join us inside The Postpartum Shift and get the support you need to finally start feeling like you again.