Many postpartum women experience nagging back pain—and often, they don’t realize it’s connected to their core. If you've noticed discomfort in your lower back after having a baby, the root cause could be abdominal separation after pregnancy. When your abdominal wall is compromised, it can no longer support your spine the way it should. The result? A body that works harder than it should—and pain that lingers longer than it has to.
- The Critical Relationship Between Core and Spine
- How Abdominal Separation Weakens Your Back
- Symptoms That May Point to Core Dysfunction
- Why Common Solutions Often Fail
- How the Tupler Technique® Supports Spinal Health
- Posture, Movement & Core: Restoring Balance
- Continue Learning About Diastasis Healing
- FAQs
The Critical Relationship Between Core and Spine
Your abdominal muscles aren’t just for appearance—they’re a foundational part of your spinal support system. Along with your back, hips, and pelvic floor, your core provides the stability your body needs for everyday movement. When one link in that chain is weakened, the rest are forced to overcompensate.
Abdominal separation after pregnancy disrupts this balance. The gap in your midline weakens your core strength, shifts your posture, and leaves your lower back unsupported.
How Abdominal Separation Weakens Your Back
When the two sides of your rectus abdominis pull apart during pregnancy, the connective tissue in between (linea alba) stretches and thins. This leaves your spine vulnerable to excessive strain.
Here’s what can happen:
- Increased lumbar curve (lordosis) due to forward-tilting pelvis
- Muscle compensation by the back, shoulders, and hips to maintain balance
- Core instability when lifting, walking, or sitting
Even simple movements like carrying your baby or doing the laundry can trigger discomfort if your core isn’t functioning correctly.
Symptoms That May Point to Core Dysfunction
- A constant dull ache in the lower back
- Tightness or soreness after walking, standing, or sitting for long periods
- A visible belly bulge or doming when you sit up
- Fatigue in the lower back after simple tasks
If you’re experiencing these symptoms, your back pain may not be caused by poor posture or injury—it may be coming from a weak, separated core.
Why Common Solutions Often Fail
Many women try to fix back pain with massages, back braces, or even chiropractic care. While these may provide temporary relief, they don’t address the root cause—especially if it stems from abdominal separation after pregnancy.
And unfortunately, traditional core exercises like crunches or planks can worsen the problem by putting outward pressure on an already vulnerable abdominal wall.
How the Tupler Technique® Supports Spinal Health
The Tupler Technique® is a research-based method that focuses on repositioning and strengthening the abdominal muscles while protecting the connective tissue. It helps relieve back pain by:
- Bringing the abdominal muscles closer together with a splint
- Training the transverse abdominis to engage correctly and consistently
- Eliminating harmful movements that increase strain
- Restoring proper posture and breathing mechanics
Posture, Movement & Core: Restoring Balance
To truly reduce back pain, you need to restore postural alignment. Here are key adjustments that support both core healing and back relief:
- Stack your ribs over your pelvis to reduce lumbar pressure
- Engage your core before lifting or twisting
- Use supportive footwear and avoid heels to improve body mechanics
When your abdominal wall is strong and functional, your entire spine benefits.
Continue Learning About Diastasis Healing
If you think your back pain is caused by abdominal separation after pregnancy, don’t ignore it. You don’t have to live with pain or dysfunction. Begin your healing journey with the Free Introductory Workshop to understand how your body works—and how it can recover.
Explore more in this series:
- Understanding Abdominal Separation After Pregnancy (Article 1)
- Best Exercises to Safely Close the Gap in Your Abs (Article 3)
- Why Some Belly Pooches Never Go Away (And What to Do About It) (Coming Soon)
