C-Section Recovery: What to Expect and How to Heal After a Caesarean Birth

Birthing your baby into the world through a caesarean is a beautiful, powerful and courageous moment. Whether it was planned or unplanned, it’s a moment of strength, love, and resilience. It is the moment you welcomed your little one into the world for the first time and for many transitioned into motherhood.

A C-section is major abdominal surgery, and like any significant surgery, it deserves time, care, and support as you recover—both physically and emotionally. This recovery is different for everyone, and it’s normal to have questions or feel unsure about what to expect. Healing doesn’t have to feel overwhelming — with the right support, it can be a time of reconnection, rest, and renewal.

What to Expect

A caesarean birth is not just a surgical procedure — it's a powerful transition that involves deep physical healing and emotional adjustment. While it may be planned or necessary for the safety of mother and baby, recovery after a C-section is not something to "bounce back" from quickly. It’s a process that deserves time, care, and plenty of compassion — from those around you, and from yourself.

By simply giving yourself the time to rest and heal, you are doing enough. Recovery is not about doing more—it’s about allowing your body and mind the space to recover at their own pace.

Below is a guide to what your early recovery might look like. Every woman’s journey is different, and there’s no “right” way to heal. Trust yourself.

Right after birth

Once your baby is born, the room may feel both full and quiet all at once. There’s a flurry of care around you — your baby being gently checked, the placenta being removed, stitches being placed — and through it all, your body is beginning its journey back to itself.

Your baby may be brought to your chest for skin-to-skin contact immediately post birth, this can be a tender moment between mother and child and where your babies first breast feed may occur. If you’re not able to hold your baby right away, your support person will often be able to step in so that bonding can begin. Sometimes, however, you may be separated from your baby and this can be daunting and emotional.

The first 24 hours

You’ll be moved to a recovery room where midwives will keep a close eye on you and your baby. Pain relief, IV fluids, and a catheter will help manage your immediate needs as the effects of the anaesthesia wear off.

In these first hours, try to release any pressure to "do" anything. If able, take the time to be present with your baby and loved one. You are allowed to rest, to feel, to just be. Support will be offered as you learn to feed your baby, whether that is bottle or breast.

The first few days

The next few days will slowly invite more movement, at your pace, with help. Once the anaesthesia wears off, your catheter will be removed and you’ll be gently encouraged to move, to trial gentle walks and mobility exercises. Movement helps boost circulation, ease trapped gas, and gently activate your muscles.

The first time you sit up or stand can feel daunting. Even walking to the shower can be a big emotional and physical effort. Go slowly. Breathe deeply. Ask for help from your midwives, nurses and support person.

Your body is tender, and that tenderness deserves patience.

Before going home

If your recovery is progressing well, you may be discharged within 48 hours or on day 4 or 5 depending on if you give birth within a public or private hospital. Some women stay longer, others go home sooner—there’s no one-size-fits-all timeline. What matters most is that you feel safe, supported, and ready. You have every right to voice any concerns, and if you feel you need more time or additional support, speak up. Your wellbeing matters.

Before you leave, your doctor will check your wound, give you guidance on how to care for it, and talk to you about what to watch for. They will provide you any other information you may require at this time. This is a perfect opportunity to ask any questions you may have or voice any concerns. No question is silly.

The first few weeks at home

Once home, your focus should be on healing and bonding with your baby.

The bleeding may last several weeks. Fatigue may settle deeper than you expected. Simple tasks may feel like climbing a hill. These feelings are not a sign of weakness. They are the reality of recovering from major abdominal surgery, in addition you are also caring for a newborn. The weight of that deserves recognition.

Rest when you can and accept help if available to you. Try to nourish your body with good food and plenty of water. Gentle walks, if/when you feel up to them, can help. So can warm showers, fresh air, soft clothes, and kind company!

Whether you have a village around you or just a quiet household, try to give yourself the same grace. You don’t need to be “back to normal.” This is a new version of you, still unfolding.

And if you’re not okay, that’s okay too. Some days may feel heavy. Some moments may bring tears, not from pain, but from the bigness of it all. It’s okay to grieve, to feel anxious, to feel unsure. Healing is not linear — and it’s certainly not just physical.

Important to remain on top of your pain medication as prescribed by your midwife/nurse/dr. Proper pain management helps your body recover.

Caring for your C-Section Wound

Recovering from a caesarean takes time, and it’s important to remember that there’s no rush.

Your c-section scar will typically be just below your bikini line, and in the first few days, you might feel some tenderness or notice some bruising. You might even experience numbness around the wound. These things are all part of the healing process, and most will fade over time. For most women, dissolvable stitches are used, and will slowly fall out on their own.

In those first few days, your wound will be covered with a waterproof dressing, which means you can still shower—just be gentle and avoid scrubbing the area. Once the dressing is removed, you can start gently washing your scar with water and patting it dry with a clean towel. Allowing the area to air dry for a short time can also help with healing.

It’s completely normal to feel unsure or even uncomfortable about touching or looking at your scar. Start with light touch over your clothing, and simply notice how you feel—there’s no rush. When you're ready, you might begin to look at the area in the mirror. But if that feels too hard, that’s okay. Many women only feel ready to explore this during their 4–6 week postpartum Women's Health Physiotherapy session, with support and guidance. You're not alone in this process.

Loose, comfortable clothing that doesn’t press on your wound will also make a big difference. Cotton fabrics, such as high waisted underwear provide comfort and breathability. 

The healing process of the physical scar usually takes about 6 to 10 weeks, so be patient with yourself. It’s normal for your scar to feel sensitive during this time. And if you notice any changes, like increased redness, swelling, or unusual discharge. Be sure to contact your healthcare provider. Your body will let you know when it needs a little extra attention.

What You Can and Can’t Do After a C-Section

We know it’s tempting to get back to all your usual activities, but after a c-section, your body needs time to heal. There are some things you should be careful with in these early days, and it's all about giving yourself the rest and care you deserve. Let’s break down what you can do and what might need to wait a little longer.

Lifting, stretching, and bending

You’ll definitely want some help with tasks that require stretching, lifting, or bending. In these first few weeks, avoid lifting anything heavier than your baby. It’s best to let someone else handle tasks like hanging laundry or vacuuming if able. If not, modify as best as possible, taking small handfuls of washing to the line at a time and using a low rack rather then a high line. If you have other children, you can still bond with them, have them come to you for cuddles and reading as an alternative to picking them up!

Driving

Most doctors recommend avoiding driving until your c-section wound has healed enough that you can brake suddenly without discomfort or pain. For most mamas, this is around 4-6 weeks. Be sure to check with your doctor or midwife to make sure you’re ready before getting back behind the wheel.

Food and rest

Eating nourishing foods that are high in fiber can help keep things moving and prevent constipation, which is a common issue post-surgery. Drinking plenty of water will also help you stay hydrated and support your recovery.

One of the best things you can do in these early weeks is get as much rest and sleep as possible. When it comes to sleep, a pillow between or under your knees can make you more comfortable. Remember, move slowly when changing positions, and don’t rush it—discomfort is normal, but it will ease over time. We recommend continuing to roll in and out of bed, like you did when you were pregnant. 

Relationship

This period can be challenging emotionally and physically, and you might notice a shift in how you feel about intimacy with your partner. It’s completely normal to not feel like having sex for a while after giving birth, whether it’s weeks or even months. It’s OK to take your time and wait until you feel ready. You and your partner will find your rhythm again when the time is right.

Exercise after C-Section birth

While you’re healing, a gentle walk can really help boost your mood and circulation. You might start by walking around your home for a few minutes and build from there. Your uterus is still shrinking back to its original size, and resting in a horizontal position can be your best friend right now.

Consider wearing recovery shorts or a belly band, which can support your posture and gently encourage your abdominal muscles to come together. 

Some light pelvic floor and abdominal exercises (such as, breathwork, gentle abdominal engagements with 4 point kneeling and dead bugs)  after the first few days can help increase blood flow and support muscle recovery. 

You’ll generally be advised to wait until around six weeks postpartum before returning to more intense exercise. However, it’s important to know that many GPs or doctors base this clearance on time alone, without assessing your pelvic floor or abdominal function. That’s where we come in.

It’s highly recommended to see a Women's Health Physiotherapist (for pelvic floor and abdominal assessment) or a Women's Health Exercise Physiologist (for abdominal function and exercise guidance). We provide a thorough, personalised assessment and help you return safely to daily activities, movement, and any specific goals you may have—with confidence and care.

How Women’s Heath Hub Can Help

A c-section is highly demanding on your body, physically and emotionally. You might be feeling aches in your lower back or pelvic area, tenderness around the incision or other sensations. 

Women’s Health Hub is here to support you through this time of healing and helping you feel empowered as you move forward.

As Women’s Health Professionals, we’re here to walk alongside you during your recovery after a C-section. We take the time to truly understand what you need during this season of healing, and we’ll create a plan that’s tailored just for you. Here’s how we can support you:

C-Section Scar Care with our Massage Therapist: Your scar tells part of your birth story, and it deserves gentle, informed care. We offer C-Section Scar Release Therapy, which includes hands-on techniques including Cupping, gua sha, massage, and dry needling to soften tight tissue, improve mobility, and reduce discomfort around the scar area. We’ll also guide you through scar massage techniques you can safely do at home to support healing and ease any pulling or sensitivity. 

Core and Pelvic Floor Rehab with our Women’s Health Physiotherapist &/or Exercise Physiologist: Your deep abdominal and pelvic floor muscles deserve attention and care. We’ll work together to gently and safely strengthen these areas, helping you feel more stable, supported, and confident in your body again.

Pain Relief with any of our Therapists: If you’re dealing with discomfort, we can offer hands-on treatments like massage, stretching, and gentle mobilization to ease your pain and help you move more freely.

Breastfeeding Support with any of our Therapists: If you’re breastfeeding, we understand how posture and positioning can impact your comfort—especially after a C-section. We’ll help you find positions that feel good for your body and can also guide you to the right health professionals to support you with treatments like therapeutic ultrasound for blocked ducts.

You might be wondering when the right time is to see our team after your C-section. Everyone’s recovery is different, but here’s a general idea:

• First 4-6 weeks: We recommend starting your treatment with our Women’s Health Physiotherapist now. During this period, while you’re focusing on resting and gentle movement exercises. We can begin assessing your abdominals and pelvic floor, providing you with individualised advice. It is recommended to avoid anything too strenuous at this stage.

• 6-12 weeks postpartum: We transition you into light strengthening exercises with the help of our Women’s Health Physiotherapist and Exercise Physiologist.

• Beyond 12 weeks: As you continue to heal, you can begin more intense activities. Our Exercise Physiologist will guide you through returning to your goals, such as returning to running. 

Recovering from a C-section isn’t just about healing a scar — it’s about helping your whole body feel strong, supported, and at home again. At Women’s Health Hub, we understand that this journey is personal, emotional, and sometimes overwhelming. That’s why we’re here, to walk alongside you with care that’s made for us, as women.

Whether you need help easing pain, rebuilding your core, or simply want to feel more confident and connected to your body again, our Women’s Health team are here to support you every step of the way.

You deserve to feel empowered in your recovery, as a new mum, as a woman, and as you.

Let’s take this healing journey together with all the support you need.

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