Healing After a Caesarean Birth: A Gentle Guide to Recovery
- Nov 8, 2025
- 2 min read
Updated: 5 hours ago
Safe Exercise After a C-Section: A Physiotherapist’s Guide
A caesarean birth is a major abdominal surgery, and recovery takes time. Between caring for a newborn, sleep deprivation, and physical healing, many women feel unsure about what is safe, normal, and when they can return to exercise again.
In the early weeks after a C-section, it’s common to experience:
abdominal weakness or soreness,
pulling or numbness around the scar,
fatigue,
back or pelvic discomfort,
and reduced confidence with movement.
Supporting Yourself in the Early Days
Small strategies in the early weeks can make recovery feel more manageable and comfortable.
These may include:
rolling onto your side before getting out of bed,
avoiding heavy lifting where possible,
gentle walking to improve circulation,
resting regularly,
and using pillows for support during feeding.
many women also find it helpful to gently brace or splint the scar area with their hands or a pillow when coughing, sneezing, laughing, or moving from lying to sitting. This can help reduce discomfort and provide a greater sense of support around the healing tissues
some women also feel more comfortable wearing gentle abdominal support such as a tubi grip, supportive high-waisted underwear, or postnatal compression garments like SRC recovery shorts. These may help improve comfort, support movement, and provide a sense of stability during the early stages of healing
Gentle movement, breathing exercises, walking, and gradual strengthening can help support recovery and rebuild confidence over time.
Scar Recovery Matters Too
As your scar heals, some women may benefit from scar tissue massage and mobility work to help reduce tightness, improve tissue mobility, and improve comfort with movement. This should only begin once the incision has healed appropriately and guided by your healthcare professional or physiotherapist.
At Praxis Rehab Physiotherapy, our pelvic health and musculoskeletal physio, Sangeeta Sharda provides personalized postnatal care to help women recover with confidence after both vaginal and caesarean births.
If you’d like support with your recovery, book an appointment today.