#94: Why Your Back Hurts (Even When You’re Resting) — And What Your C-Section Scar Has to Do With It

“Take rest; a field that has rested gives a bountiful crop”

— Ovid

You wake up sore. Not from a workout. Just... life. Your back aches as you shuffle into the kitchen, your shoulders feel like armour, and by 3pm, you’re hunched over the kitchen table, utterly drained.

If this sounds familiar, you’re not alone. For many mums who had a C-section, there’s an invisible loop playing out in the background: back pain leads to fatigue, fatigue leads to poor posture and bracing, and poor posture creates more back pain.

It’s not just the weight of motherhood. It’s how your body has compensated after surgery. And the longer this loop continues, the harder it feels to break free.

The C-Section Connection: What Most Rehab Misses

Most women are told to “just go slow,” maybe do some Pilates, and trust that their core will "wake up" eventually. But if you had a C-section, your body has undergone major abdominal surgery. That means your deep core, fascia, and nervous system were all disrupted.

The result? Your back often takes over. Muscles like the QL (quadratus lumborum), spinal erectors, and traps kick in to stabilise you. So does the psoas — a deep muscle that connects your spine to your legs. When your abdominal wall isn't functioning well, the psoas steps in to provide support. But it’s not built for that role long-term. Over time, it shortens, compresses the lower back, and contributes to chronic discomfort and fatigue.

You may feel like your posture is collapsing or that your shoulders are doing the work your core should be doing. That’s because they are.

And here’s the kicker: fatigue makes it worse. When you’re tired, your nervous system goes into survival mode. You grip more. Breathe less. Collapse inward. And the cycle tightens.

The Anatomy of the Loop: What’s Really Going On?

Let’s break down the loop:

1. Core disruption from surgery → leads to compensation.

2. Compensation → overuse of back, hip, and shoulder muscles.

3. Overuse → chronic tension and pain.

4. Pain and tension → nervous system stress and fatigue.

5. Fatigue → poor movement patterns and shallow breathing.

6. Poor movement and breathing → more compensation.

Around and around it goes.

Now add in sleep deprivation, under-eating, emotional stress, and societal pressure to "bounce back," and it’s no wonder you feel stuck.

Breaking the Loop: It’s Not About Doing More

Here’s what you’ve likely tried: more core work. Or more stretching. Or maybe just pushing through the day with another coffee.

But real healing doesn’t come from doing more. It comes from doing the right things, at the right time, in the right way.

And it starts with understanding your body isn’t broken. It’s smart. It’s doing its best to protect you.

What Helps Instead: A Whole-Body, Whole-Life Approach

When we approach back pain through the lens of fatigue, stress, and recovery, everything changes:

• Gentle movement that soothes the nervous system, not just stretches muscles.

• Core reactivation that works with your breath, your scar, and your energy levels.

• Swiss Ball work to re-awaken your postural reflexes without forcing them.

• Nutrition that supports tissue repair and hormonal balance.

• Restorative practices that refill your cup, so your body doesn’t have to brace all the time.

You need a combination of calm, movement, nourishment, and joy to truly recover. These aren’t luxuries. They’re the foundations of sustainable healing.

You Are Not Lazy. You Are Living in a Loop That Needs Rewiring.

If you take one thing from this, let it be this: your back pain is not just a mechanical issue. It’s a message.

A message that your core needs reconnection. A message that your nervous system needs softness. A message that your energy needs replenishing.

You don’t need to tough it out. You need to tune in.

Next Steps: Gentle Shifts That Create Real Change

This blog is your invitation to start reconnecting with your core and your energy — not by pushing harder, but by listening closer. It's also the invisible bridge between where you are now and where your body is longing to go.

If you’re ready to get out of the back pain–fatigue loop and finally heal from the inside out, here’s what you can do today:

• Sit on a Swiss Ball for 5 minutes and explore your breath.

• Lie down with your legs elevated and focus on softening your belly.

• Explore pelvic tilts mindfully — only tilting the pelvis enough to bring your spine into neutral, not forcing it to the floor. Avoid over-bracing. Instead, focus on rebuilding the neuromuscular connection between your TVA and your brain.

• Download my free guide for post-C-section core reconnection. It includes foundational exercises like LA1 and LA2 to guide you safely.

This blog is a small taste of what’s possible inside my upcoming course: Beyond the Scar: Not Just Postpartum — A Core & Energy Program for Long-Term C-Section Recovery.

Because when you rebuild from the inside out, your back can finally let go.

And you can stand tall again—not from force, but from flow.

With Love,

Karo