Postpartum Joint Pain: Why It Happens and How to Support Your Recovery Naturally
Bringing a new life into the world is an incredible experience, but the postpartum period can bring unexpected challenges—including joint pain. Many new mums experience discomfort in their knees, hips, wrists, and other joints after birth, making everyday tasks like lifting, feeding, and even walking more difficult. I myself experienced significant knee pain following the birth of my first baby and was taken so by surprise at how debilitated I felt because of it!
Let’s explore why postpartum joint pain happens, which joints are most commonly affected, and how naturopathic approaches can support your recovery.3
Causes of Postpartum Joint Pain
There are several factors that contribute to postpartum join pain, including hormonal changes, inflammation, postural adjustments, and thyroid health.
Hormonal Changes (Relaxin & Oestrogen)
During pregnancy, your body produces relaxin, a hormone that loosens ligaments and joints to prepare for childbirth. However, relaxin remains in the body for several months postpartum, which can lead to joint instability, hypermobility, and increased strain on weight-bearing areas. Oestrogen levels also drop significantly after birth, which can impact joint lubrication and contribute to discomfort in joints.
Inflammation
Pregnancy, labour, and the postpartum period create an inflammatory response in the body - this is a normal state in postpartum, as your body produces inflammation to facilitate the healing process. Unfortunately, many factors associated with postpartum can increase this inflammation, leading to problems like joint pain. Factors like lack of sleep, stress, poor diet, and physical exertion (especially lifting and carrying your baby) can increase inflammation, which can exacerbate joint pain.
Postural Changes & Physical Strain
The physical demands of pregnancy and new motherhood cause shifts in posture and body mechanics. Many new mums experience:
Increased lower back curvature (lordosis) from carrying a growing baby
Forward rounding of the shoulders from breastfeeding and babywearing
Knee and hip misalignment due to weakened core and pelvic muscles
Repetitive strain from lifting, holding, and rocking the baby These changes put extra stress on the joints, particularly the knees, hips, wrists, and lower back.
Postpartum Thyroiditis
Some women develop postpartum thyroiditis, an inflammation of the thyroid gland that can cause joint and muscle pain, fatigue, and swelling. This condition often resolves within a year, but it’s important to monitor thyroid health if joint pain is persistent. Referral for thyroid studies should always be considered to rule out thyroid dysfunction, especially if you are experiences other symptoms like anxiety or difficulty sleeping.
Common Joints Affected by Postpartum Pain
While joint pain can occur anywhere, there are certain areas that are more prone to discomfort:
Knees: Knees are a really common joint to experience pain in during postpartum. In addition to general knee joint pain, many new mums can experience patellofemoral pain syndrome (PFPS), a condition where the kneecap doesn’t track properly over the femur, causing pain with movement. Weak thigh muscles, excessive kneeling, and increased joint laxity can all contribute to this.
Hips & Pelvis: The pelvis remains unstable postpartum due to lingering relaxin and weakened core muscles.
Wrists & Hands: De Quervain’s tenosynovitis, also called “mummy wrist,” is common due to repetitive baby lifting and breastfeeding postures.
Lower Back & Sacroiliac Joint: Weak core muscles and pelvic misalignment can lead to persistent lower back pain.
Natural Ways to Support Joint Healing
Fortunately, there are so many ways we can naturally support joint health and recovery in postpartum. Naturopathic approaches focus on reducing inflammation, stabilising joints, and promoting tissue repair. This is also a time when integrative and collaborative care models are really beneficial for optimal postpartum recovery.
Anti-Inflammatory Nutrition
Getting your nutrition right can make a big difference to your postpartum recovery. I always recommend women in postpartum focus on well-cooked, nutrient dense foods like soups, stews, broths and curries. Foods that are cooked low and slow are easier to digest and are less harsh on the digestive system - this can be really beneficial during periods of convalescence, like in postpartum. Physical recovery also requires plenty of anti-inflammatory nutrients. Below are some of the big ones to consider when experiencing joint pain:
Omega-3 Fatty Acids: Found in oily fish, flaxseeds, and walnuts, omega-3 fatty acids help reduce inflammation and improve joint mobility.
Magnesium: Supports muscle relaxation, reduces cramps, and aids in nerve function. Magnesium is a mineral that I find many, many mums are very low in, which is unsurprising considering it is easily depleted during periods of stress. Magnesium can be found in leafy greens, nuts, and seeds
Collagen & Gelatin: Both support connective tissue repair. Bone broth and collagen peptides can be beneficial here. Unfortunately, there aren’t plant-based sources of these nutrients, so if you’re vegan or vegetarian, you will need to focus on increasing your intake of the amino acids for your body to make its own collagen - glycine, proline and lysine. You can get a good dose of these by increasing your intake of foods like lentils, legumes, quinoa, tofu, nuts and seeds.
Herbal Support
Herbs are a fantastic support during postpartum and are so wonderful for situations of inflammatory pain like postpartum joint pain. These are some of my go-tos, but there are many, many other herbal medicines that can also be helpful here.
Turmeric: A powerful anti-inflammatory herb that can ease joint pain.
Boswellia: Supports joint function and reduces stiffness.
Ginger: Helps with inflammation and circulation.
Devil’s Claw: Traditionally used for musculoskeletal pain relief.
It’s important to remember to see a qualified naturopath or herbalist before beginning any herbal medicine, but especially if you are breastfeeding - some herbs are not safe to use during breastfeeding.
Lifestyle & Movement Adjustments
Postpartum Core & Pelvic Floor Rehab: Gentle exercises to strengthen the core and improve joint stability. Working with a great women’s health physio can make a big difference to your recovery - one of the reasons why I recommend ALL women see a women’s health/ pelvic floor physio during and after pregnancy.
Low-Impact Movement: Swimming, yoga, and Pilates can aid recovery without straining the joints. The key here is to make sure you are not pushing yourself too hard, and are respecting the need for rest in early postpartum. I recommend 40 days of maximum rest immediately after birth, then slowly introducing movement after this period as you feel able to.
Ergonomic Adjustments: Using supportive breastfeeding pillows, proper babywearing techniques, and avoiding excessive kneeling or awkward lifting can ease joint stress. A babywearing consultant can be a really valuable option to help support you here, especially if you babywear frequently like I do!
How Long Does Postpartum Joint Pain Last?
Recovery varies a lot from woman to woman, but most joint pain improves within 3-6 months postpartum as hormone levels stabilise and you begin to regain muscle strength. However, if pain persists beyond this timeframe, it’s important to investigate possible underlying conditions like postpartum thyroiditis, nutrient deficiencies, or persistent musculoskeletal imbalances.
Getting The Right Support
Postpartum joint pain is common but not something you have to suffer through. By supporting your body with nutrient-dense foods, targeted supplements, gentle movement, and lifestyle adjustments, you can promote healing and regain comfort. If pain persists or worsens, consider working with a naturopath to create a personalised postpartum recovery plan.
Looking for more postpartum support? Book a consultation to explore natural strategies to help you feel your best in this new season of motherhood.
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
Book an appointment with Lizzie here.