Top Tips from a Women’s Health Physiotherapist - Caesarean Birth Recovery

Recovering from a caesarean birth (C-section) is a unique journey that requires time, care, and patience. As a major abdominal surgery, it’s important to support your body’s healing while gradually rebuilding strength and confidence. Women’s health physiotherapy can play a vital role in helping you recover safely and effectively.

Here are some top physiotherapy tips for C-section recovery to help you feel your best after birth.

1. Rest Is Important — But Gentle Movement Matters Too

After a caesarean birth, rest is essential for healing. Your body has gone through significant physical changes, and it needs time to recover. However, gentle movement is just as important to improve circulation, reduce stiffness, and prevent complications such as blood clots or constipation.

Start with slow, short walks (just a couple of minutes at a time) around your home once you feel ready. Gradually increase your activity as your energy returns, but avoid heavy lifting, repetitive twisting, or high-impact movements for the first 6–8 weeks.

A good rule of thumb: if an activity causes pulling, pain, or fatigue, take it as a sign to slow down and rest. Gentle mobility and abdominal exercises prescribed by a women’s health physiotherapist can support your early healing phase safely.

2. Take Care of Your C-Section Scar

Proper scar care after a C-section can make a big difference in your comfort and long-term recovery. Your scar may feel tight, numb, or sensitive for several weeks or months, which is completely normal. Early support for your scar using your hand, folded towel or small pillow when moving around, coughing or sneezing can help with early reduction of pain. Keeping your scar clean, dry, and protected from friction will also help it heal well.

Once your incision has fully healed (usually around six weeks) scar massage can help improve flexibility and reduce adhesions. Make sure you have clearance from your GP, Obstetrician or Women’s Health Physiotherapist before commencing any form of massage on the scar. A physiotherapist trained in postpartum scar therapy can show you safe massage techniques to promote tissue mobility and reduce discomfort. 

3. Reconnect with Your Breath and Core Muscles

After surgery, your deep abdominal and core muscles are often weakened. Reconnecting with your abdominal muscles is one of the most effective ways to rebuild core strength after a C-section.

Your physiotherapist can assess your abdominal wall, as early as 2-3 weeks postpartum, and guide you through safe, progressive postpartum core exercises that support long-term recovery and stability. 

We now know the first 12 weeks postpartum are crucial for long-term recovery of your abdominal muscles and that doing things like wearing abdominal support garments and gradually loading your abdominal wall muscles early are some of the most important factors for reducing diastasis recti postpartum. 

4. Don’t Forget Your Pelvic Floor

Even if you didn’t have a vaginal birth, your pelvic floor muscles still experienced significant stress during pregnancy and surgery. These muscles are essential for bladder control, posture, and overall core stability.

Gentle pelvic floor exercises after a C-section (often called Kegels) can help restore strength and coordination. A women’s health physiotherapist can assess your pelvic floor and guide you through exercises that target both contraction and relaxation phases.

Strengthening these muscles helps improve recovery, reduce pelvic discomfort, and prevent long-term issues such as incontinence or prolapse.

5. Improve Posture to Protect Your Back and Core

Many new mums find themselves hunching forward during feeding or changing their baby, which can cause neck, shoulder, and back pain after a C-section.

To protect your body:

• Use pillows or supports during feeding to bring your baby to you.

• Try to use more relaxed/reclined positions where possible during feeding

• When standing, try to think about standing tall and try to start by not spending prolonged periods of time on your feet

A physiotherapist can recommend gentle postural and core exercises to strengthen your back and reduce discomfort during daily activities.

6. Return to Exercise Gradually

It’s natural to want to return to your fitness routine, but rushing exercise after a caesarean can slow your recovery or cause complications.

A postpartum physiotherapist can guide you through a safe, progressive return to exercise—starting with gentle mobility and core activation, then advancing to strength and fitness training once your body is ready. At your postpartum check your physiotherapist should complete a thorough assessment of your abdominal wall and pelvic floor muscles and then be able to give you an appropriate home program as well as practical advice for returning to any type of exercise. 

7. Be Kind and Patient with Yourself

Every woman’s recovery is different, and it’s important to remember that healing takes time. Celebrate small milestones, ask for help when you need it, and trust your body’s ability to recover.

Your journey doesn’t have to be rushed—with the right support, including women’s health physiotherapy, you can rebuild strength, confidence, and comfort after your caesarean birth.

Final Thoughts on Caesarean Recovery and Physiotherapy

Recovering from a C-section involves more than just physical healing—it’s about restoring movement, connection, and confidence in your body. With expert guidance from a women’s health physiotherapist, you can support your recovery safely, reduce pain, and return to the activities you love, feeling stronger than ever.