5 Top Tips on early recovery post c-section
Recovering from a C-section can feel daunting, but with the right approach, the first few weeks can be a time of healing and self-care. Your body has undergone major surgery, so giving yourself the time and space to recover is essential. Here are five key things to focus on in the first 6 weeks after your C-section to ensure a smoother recovery.
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Prioritise Rest and Recovery
After a C-section, it’s crucial to take things easy and allow your body the time it needs to heal. It’s tempting to want to get back into your usual routine but remember that rest is your friend in these early days. Try to sleep when you can and take help as/when it’s offered and take any offerings of home cooked deliveries, someone to wash the dishes or taking a load of washing away…it really can make a difference!
In the first few weeks, avoid heavy lifting or strenuous activities. Your body has just gone through major surgery, so giving it time to rest is vital. For example, lifting baby and making a cup of tea is advised as load, no lifting washing baskets, hoovers or pushing heavy supermarket trolleys (if possible).
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Take Care of Your C-Section Incision in the first few weeks
Most c-sections are closed in theatre with dissolvable stitches and you will be advised on how long to wear you dressing for when in hospital. Once it has been checked by your midwife/health visitor you can wash it in a running shower (not a bath or to start swimming until the wound has fully closed; this is usually after 6 weeks) and keep the area clean and pat dry with a soft towel. Allow scabs to form as your body starts the amazing recovery process.
It’s normal for the incision site to feel tender, red, or swollen in the first few days/early weeks, but if you notice increasing redness, drainage, or signs of infection, don’t hesitate to contact your GP or midwife. Over time, the area may itch or feel numb—this isn’t uncommon, but it is advised to speak to your healthcare practitioner as you may benefit from silicone based treatment. It is not recommend to start scar therapy or direct scar massage until at least 6 weeks post surgery and until all scabs have gone.
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Manage Pain and Discomfort
Pain is a natural part of the recovery process after a C-section, but there are things you can do to manage it. Your doctor will prescribe pain relief, which you should take as directed in the first few days. Don’t wait for the pain to become unbearable—take your medication on schedule to stay ahead of it. This is especially important in the first 1-2 weeks when moving around is often the most uncomfortable.
As you begin moving around more, you may still experience discomfort, but small walks around the house can help improve circulation and ease any feelings of stiffness. The advice around movement is to listen to your body and not to push through pain. Try to pace activities initially and then increase your exercise tolerance slowly with walking over the first few weeks.
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Moving well
It’s important to start moving as soon as possible after your c-section. You will be guided by the medical team in hospital when it is safe to do so and they will help you to get going once your spinal/epidural has worn off; this initially just involves lying to sitting and wandering around your bed space/ward.
Each day will feel easier; you will be able to straighten up more easily in standing and be able to take a deep breath more comfortably. If you need to cough or sneeze it’s a good idea to hold your wound with a rolled up towel or pillow to improve support around the area and your confidence to be able to clear your throat/airway.
For the first two weeks it’s recommended to try and rest as much as possible. Short walks are fine at a steady pace in combination with some deep breathing exercises in sitting or standing and also starting pelvic floor exercises.
From 2-6 weeks, it is advised to continue to build up walking distance and you can start to increase you walking speed over this time. This is a nice time to start some basic mat-based core exercises.
After 6 weeks, you can add gentle loading such as squats, lunges and then progress more dynamic loading that might be more running specific.
As a c-section is major abdominal surgery, it is not recommended to start running until 12 weeks post partum. This is mainly to do with the tensile strength needed to recover across the scar over time for an exercise such as running.
Returning to exercises can be a very individual journey, it is therefore encouraged to seek help with the progression of these exercises and to ensure that you are ready to run before increasing demands on your body #Mummy MOT
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Focus on Nutrition and Hydration
Eating well and staying hydrated is key to supporting your recovery after a C-section. Your body needs extra nutrients to heal, and if you’re breastfeeding, maintaining a balanced diet will also support milk production. Aim for meals rich in protein, fruits, vegetables, whole grains, and healthy fats to nourish your body.
Some food/snack ideas:
Overnight oats, handful of nuts, protein shake, peanut butter on toast, banana, spinach and cheese omelette, soup
Don’t forget to drink plenty of water (at least 1.5 litres) —especially if you’re breastfeeding, as staying hydrated is important for both you and your baby. Proper hydration can also help with your c-section scar recovery and nourishment from inside out.
The first six weeks after a C-section are all about giving your body the time it needs to heal properly. By prioritising rest, managing pain, caring for your incision, and nourishing yourself with good food and hydration, you’ll set yourself up for a smoother recovery. It is always recommended to follow individual medical advice, especially if you have any particular questions or issues. Women’s health Physios are perfectly placed to support you with your recovery, so do get in touch if you’d like some help.
Healing takes time, so be patient with yourself—it’s a journey, not a race.
Get in touch with Sarah to find out more about your post natal recovery