Whether you’re lifting a toddler or nursing a newborn, motherhood can be physically demanding, especially if you’re managing joint or back pain. Between daily tasks and sleepless nights, finding the time to care for your own discomfort often falls to the bottom of the list.
Dr. Brandon Claflin, a leading expert in interventional pain care, emphasizes the importance of consistent, low-effort routines that fit into your existing schedule. These at-home strategies won’t solve everything overnight, but they can help reduce flare-ups, improve flexibility, and make everyday movement more manageable.
With the right tools and rhythm, managing pain at home can feel a little less overwhelming — just make sure to talk to your healthcare provider before changing your routine.
1. Start with Gentle Stretching Routines
Stretching helps restore mobility by easing muscle tightness that builds up from repetitive movements like lifting, carrying, or sitting for long periods. When muscles remain tense, they pull on joints, increasing pressure in sensitive areas and potentially aggravating existing pain.
Daily routines don’t have to be complicated. A few minutes of movement can improve circulation, relax the body, and even reduce future strain.
To get started, try to do some basic stretches for your neck, back, and hips. These areas often carry the most tension after a long day. Even light stretching in the morning or before bed can help.
2. Use Heat and Cold Strategically
Alternating heat and cold can ease inflammation, reduce stiffness, and make movement less painful. Cold helps numb sharp discomfort and calm swelling after a busy day. Heat relaxes muscles, improves circulation, and soothes deep joint tension, increasing blood flow to stiff or overworked areas.
At home, reusable ice packs, microwavable heat wraps, or warm baths can all be useful. Dr. Brandon Claflin of Oklahoma often recommends simple tools like these to reduce flare-ups between appointments. Using ice or heat for pain works best when applied in short intervals and adjusted according to how your body responds to each (and the advice of your doctor).
3. Focus on Joint-Friendly Parenting Habits
Some parenting routines put strain on joints like the knees, back, and shoulders. Small adjustments in how you live, carry, or feed your baby can help ease that stress. Holding your child close to your body when rising or squatting, rather than bending, can help protect your lower back.
Feeding positions matter too. Many moms with back pain when breastfeeding find it helps to sit upright with pillows for support.
Using supportive gear, such as baby carriers with lumbar support or nursing pillows, can also make a difference. These tools can reduce joint pressure and promote better posture during everyday tasks.
4. Try Simple Breathing or Meditation Techniques
Stress and pain often feed into each other, making both harder to manage. Relaxation techniques like deep breathing or guided meditation can help interrupt that cycle and bring the body into a calmer state.
A few minutes of stillness can lower stress hormones, ease muscle tension, and improve focus. Many people use mindfulness meditation to control pain as part of their daily care.
Even short routines can help. Try box breathing (inhale, hold, exhale, hold for equal counts) or follow a meditation app while lying down.
These techniques don’t require special equipment, just a quiet space and a few deep breaths. Practicing consistently, even for five minutes a day, can support physical and emotional relief.
5. Make Time for Rest and Hydration
Hydration and rest support the body’s natural ability to regulate inflammation and maintain healthy muscle function. Dehydration can thicken joint fluid and reduce shock absorption, which increases discomfort during daily activity. Meanwhile, skipping rest limits tissue repair, making it harder to bounce back from physical strain.
Try to sip water steadily throughout the day rather than all at once. Gentle pauses also help stabilize blood pressure, improve circulation, and reduce overall fatigue. These small habits help prevent overuse injuries and make it easier to manage chronic pain over the long term.
6. Know When to Ask for Help
At-home care can relieve mild symptoms, but some pain points to a deeper issue. If discomfort persists for more than a few weeks, causes sleep disturbances, or affects daily activities, it may be time to consult a professional.
Knowing how to start prioritizing yourself as a mom makes it easier to take that first step. Pain specialists can assess the cause and recommend treatment that addresses more than just surface-level relief.
Seeking help early can prevent long-term damage and restore comfort before symptoms worsen or become more difficult to manage.
Pain Management Tips for Moms: The Small Things Add Up
Managing pain doesn’t always require a major overhaul. Often, it’s the small, consistent habits that make the biggest difference from basic stretches to mindfulness techniques. By utilizing these tips from board-certified physician Dr. Brandon Claflin, you can reduce discomfort and help yourself feel more in control of your day.
When pain is persistent, knowing when to ask for help matters just as much as daily care. A balanced routine supports both physical recovery and emotional well-being.
By making room for your comfort, you’re investing in long-term health and showing up stronger for the people who rely on you.
