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Caesarean Section Recovery Tips from Real Mums
- thesmartdoula
- Apr 14
- 14 min read
Whether you are reading this while you are planning for your elective cesarean, have found this blog from your hospital bed after an emergency caesarean, or you had a cesarean years ago and are still struggling with your scar, I promise you will find something here that is helpful!
Cesarean recovery time is MUCH more than being discharged from the hospital and then being signed off for 'normal' activities at the 6 week postnatal check. Your birth requires both physical and emotional recovery. There is much more out there for you than the leaflet and/or YouTube video that you were probably provided in your discharge chat.
I have delved deep into my birth doula and traditional postpartum doula training AND reached out to real mums for their tips.
I have also reached out to a Mizan and Scar Massage practitioner for her top tips.
The Official Side of Cesarean Section Recovery.
This is the stuff you will probably be told at the hospital, but I thought I would put it here so you have everything in one place.
If your cesarean was straightforward and you and your baby have no other risk factors, it is likely your hospital will run an Enhanced Recovery Programme. This is an evidence-based programme to get you home quickly.
'Enhanced recovery after cesarean provides evidenced-based standardized care for the perioperative period, with benefits for maternal pain relief, mobilization, improved maternal-infant bonding, decreased opioid and rescue medication consumption, and shorter length of stay.'
These programmes have specific timelines for when things will happen, for example:
Fluids until you can eat and drink normally, then your cannula will be removed.
Regular paracetamol and ibuprofen with top-up Oramorph if required.
Encouraged to get up and about as soon as possible when your spinal wears off.
Catheter removal and monitoring of fluid balance.
Anti-embolism stockings and anticoagulant medication of required.
Dressing removal and wound care
We are going to look at these things one by one, weaving in evidence-based and holistic tips!
Eating and Drinking after a Cesarean
In the hospital, you are likely to be offered white toast and a cup of tea as the first food and drink.
Although this is seen as an English rite of passage that you can certainly indulge in, I would also recommend you consider some of the below:
Plenty of warm fluids; avoid cold drinks.
In traditional postpartum 'confinements' around the world, we are encouraged to keep 'warm' and avoid cold food and drinks. This is especially important after a ceasarean, as your womb has been exposed to the cold air of the operating theatre.
In a practical sense, you have likely lost more blood than in a vaginal delivery, and to enable your body to replenish you want to provide it with lots of fluid!
Herbal teas such as nettle tea are excellent post-caesarean drinks. Nettle tea contains Iron, vitamin C, and vitamin K.
Red date (jujubee) tea is another traditional postpartum tea that is full of iron and vitamin C.
Drinking plenty of fluids will also help avoid constipation.
Soft warm foods
Again, with an emphasis on warming, you want to prioritize soft foods whilst your digestive system recovers.
Foods high in fibre will help prevent constipation (think porridge or congee with stewed fruits), whilst stewed red meats will provide iron (to help replenish your blood) and collagen (to help heal your tissues).
Warming spices such as ginger, cinnamon, cumin, and coriander are encouraged!
As you will probably have been given antibiotics in your surgery, prioritising naturally fermented foods like kimchi, sauerkraut and kaffir can help re populate your microbiome with good bacteria.
'Keep on top of fluids and fibre - post-surgery constipation is savage.'
Pain Relief after a Caesarean
As we mentioned before, in the hospital, you will be provided with Paracetamol and Ibuprofen and offered Oramorph if you need it.
I would encourage you to set reminders/alarms on your phone when your meds are due and request these in advance. Postpartum wards are busy places, but you want to prioritise your pain relief. Advocating for yourself does not finish after birth.
'Take the meds - keep on top of every few hours - even if you feel like you're having a good couple of hours where things feel abit more at ease.'
Although Oramorph is an effective pain killer, I would recommend you only use it when necessary and aim to stop its use as soon as possible as it is a very strong painkiller, limiting it to the first days
You could also use homeopathy to support healing and reduce pain, as suggested by two of the mums I asked:
'I took arnica tablets, which helped with swelling'
'I used bellis perrenis 200c and arnica 200c to help with bruising and the wound.'
You can ring the free helios helpline to speak to a homeopath for recommendations on the remedy and dose.
Getting up and about.
In the Enhanced Recovery Programme, you will be encouraged to get up and about as soon as possible, taking regular walks around the ward. At home, you will want to continue this without pushing yourself too far!
Traditionally, in the postpartum, rest is prioritized, and this is never more true than after a C-section.
In my postpartum plan, I encourage my Virtual Doula mums to follow the 5-5-5 rule, which is 5 days in bed, 5 days on the bed, and 5 days around the bed.
In the first week to five days, walking to and from the toilet and the shower is more than enough mobilisation; after that, you may choose to sit up on the bed and receive guests, and for the next week, you may fancy pottering around the house and going for short walks.
The NHS suggests:
Try to rest for at least one hour every afternoon. You will need someone to help you at home for at least two weeks. Where possible, make arrangements with family and friends who may be able to assist with daily household tasks.
Recovery time:
You are advised not to lift anything for six weeks. You may begin light housework and lifting after this time, but you should avoid heavy lifting for three months. The exception to this is lifting your baby. If you already have older children or toddlers at home, you will need to ask for extra assistance from family and friends to begin with, as toddlers are too heavy to lift (although they can have plenty of cuddles for reassurance). If you are shopping, try to carry equal loads in each hand, not one heavy bag. It is worth remembering that car seats and prams can be quite heavy, so remember to ask for help when you require it.
When chatting with mums who have had a caesarean, they suggested:
'When you come home from hospital, or when you are in hospital, don't try to twist to lift the baby from the bed. It really hurts and really helps to have your dad or partner bring the baby to you (even in the night) for the first week. You can really do yourself an injury by twisting too soon.'
'I followed the 5-5-5 rule, loosely but I would encourage everyone to do that.'
'Don't do ANYTHING - no cooking, no cleaning, no nothing for the first few weeks, because you 'feel' better you don't realise how much healing is still going on'
'Set up a postpartum box in the bathroom so everything is in easy reach, similarlly setting up a nappy caddy with everything in'
'Id say a grabber stick was a god send' (for picking things up from the floor'.
'I had a really easy recovery; I rested. Just took the opportunity to sit and snuggle, but she didn't weigh very much. Didn't drive for a while. Just basically took it very easy...but I had the support to do that.'
'Get up often but keep it nice and steady - don't try to do too much too soon but equally don't be a couch potato. You'll find it so much harder to get up and more painful if you leave it hours before you move around'
'Pillow on your tummy for coughing/ sneezing' This is also great for general moving around at first.
'Set up a little station - snacks, water, meds, phone charger - have everything within reach'
'Ask and accept the help! Don't try and be a hero'
'I think my main thing would be to be patient with yourself and extra careful even when you think you are ok. I was in such a hurry to 'heal' and start doing stuff, but now I'm looking back at how crazy I was pushing myself. A friend also just reopened her incision, trying to 'get on with life'
It's important that you feel comfortable and supported in bed. I often recommend the below bed rest to my clients
I also think the rope trick is a great one for supporting your tummy when getting in and out of bed.
Once you are up and about, if you feel like your belly would like some additional support, you could find a postpartum doula to show you how to do a belly wrap.
Once you feel able, you can start doing some gentle belly breathing exercises to help reconnect with your core.
Belly-Breathing
Place your hands on your belly and relax your body.
Take a deep breath in through your nose, feeling your abdomen expand into your hands.
Breathe out through your mouth. As you exhale, pull your belly button in toward your spine, contracting your abdominal muscles.
You can use this opportunity to connect with your womb and belly and send it positive thoughts of thanks if you feel able to. (Its ok if you don't!)
Using the toilet after a caesarean
After your catheter is removed, it is important that you are able to wee normally. If you are finding it difficult to wee, you could try:
A few drops of peppermint oil in the toilet bowl.
Running your hands under cold water.
Leaving the tap on.
Gentle tapping on your bladder.
Because you have had a catheter in it is important you flush your bladder out with plenty of fluids. Hibiscus tea, nettle tea, and tulsi tea are great for this.
You may be given stool softeners to prevent constipation, a traditional postpartum diet can also help with this. If you find yourself struggling, send your partner out for some Ella Prune Pouches (baby food) and add them to your smoothies.
It's also important to ensure you are in an ergomonic position for pooing; a squatty potty can help with this.
If you feel like you have any issues with your pelvic floor, you should ask to see a women's health physio.
Caeserean recovery - Anti embolism stockings and injections.
These are to help prevent blood clots from developing.
One Mum mentioned that you can get custom-fit stockings from a pharmacy, which you could pick up prior to your c-section if it is planned!
Make sure you are comfortable giving yourself the injections if you need them before you are discharged, you can ask your partner to do this.
These injections can be done in different parts of your body, and it is helpful to rotate where you do them to prevent one area from becoming sore. Ask your midwife where it is best to give them.
You can numb the area first with ice if you wish.
Caesarean recovery - Wound Care Tips
My number one piece of advice for looking after your incision is to get used to looking at it.
You have had major surgery, and as such, you should care for your incision mindfully.
Once the dressing is removed, the single best thing you can do is have a good look at it every day; this way, you will see it healing and notice if there are any changes in the redness, discharge and get help quickly if you notice anything.
If looking at it is difficult physically, you can ask your partner to look, take a photo, and show you the photo.
Emotionally, this may be a big ask, and if you are not emotionally ready to look at your incision, you can delegate this to your partner at first. If the caesarean was not the birth you had planned, or if it was traumatic for you, the scar may hold a lot of emotions, which may take you some time to come to terms with as you integrate your birth story.
Once the dressing has been removed, you can start caring for it.
You can treat it topically with herbal or medicinal rinses and sprays.
Infusions / Rinses
I always suggest my clients create an infusion (like making a cup of tea) of chamomile, yarrow, comfrey, lavender, and rose and use this to rinse (once cooled) the area and dry it thoroughly.
Wound Spray
A hydrocolloid silver spray can be great for healing and preventing infection. The below linked spray combines silver with blackberry leaf infusion and hyper-cal for healing.
Alternatives to traditional wound sprays or rinses are medical ones that are available in pharmacies or online.
'Use hibisrub or saline spray to clean the wound and make sure it's kept dry, I used a hairdryer or mini fan.'
Moxibustion
Traditionally, moxibustion was used to aid wound healing; a postpartum doula or traditional Chinese medicine practitioner may be able to do this for you.
Castor Oil Packs
Castor oil packs support with breaking down scar tissue and inflammation from the procedure, as well as balancing hormones and supporting bowel movement.
You can use these as soon as you feel comfortable.
Silicone patches
Once your scar has superficially healed (scabs have dried and called off and no signs of infection or seeking), you may want to start using a silicone dressing to help keep the scar hydrated and help flatten it.
If you do get a wound infection, raw honey has excellent antimicrobial and healing properties, to be used alongside medical advice.
You can also get plasters/dressings that have silver in them to help fight the infection.
Vaginal bleeding after a caeserean.
Even though you didn't give birth vaginally, you will still have postpartum pregnancy bleeding (known as lochia).
I recommend that my virtual doula clients invest in some postpartum reusable pads, but for the first few days, disposable mesh pants and the pads the hospital provides are a good idea!
Pants with very low or very high waistbands are best to stop them from rubbing on your surgical incision.
Scar Massage and Mizan Therapy for Caesarean Scars
This section has been written by Kay Elizabeth, who offers caesarean section scar massages and Mizan Therapy as some of her many amazing services. When I asked the csection mums I knew for their tips on recovery, the majority all recomended scar massage.
'Scar massage (when its healed) because the c-section 'pooch' is actually caused by tight scar tissue.'
'Something I wish I'd known more about (later down the line) was scar massage.'
'A bit further down the line scar massage really helped mine loosen up and also to mentally accept it!'
Mizan therapy and Scar massage is extremely beneficial for C-section recovery from 6 weeks postpartum, or once the scar has healed and scabs have fallen off, and no signs of infection.
It helps break down the scar tissue and prevents adhesions from forming, which can impact.
· Future menstrual cycles
· The flow of the vital life forces
· Sensation on and around the scar
· Our posture and the ability to do exercise.
Mizan and scar work, most importantly, supports the body with emotional healing. In Western medicine, we don’t talk about how much our bodies hold and store emotions, and this is particularly the case with scars. When emotions are held in our bodies and haven’t been worked on, they get stuck in our psyche, and we can struggle to move through them. This can impact our mental and emotional well-being because they are stuck. Mizan and Scar therapy offer that space for you to work through all aspects of the birth and scar recovery and hold space for you to release what your body is holding.
In a session, you will be given time to talk about your birth experience, an assessment of the scar, and self-care advice to support the scar and your relationship with your scar, between sessions.
Something I have noticed is when wounds are not healing, and you’ve taken antibiotics, creams, etc, and nothing seems to be healing the wound… A lot of the time, it’s because the birthing person isn’t acknowledging the emotions they are feeling about what they have gone through, and the emotion is trying to be heard. Having a birth debrief or talking to a friend, doula, birth keeper, or mizan therapist can really support you, as they will listen to how you are feeling, what you have gone through and help your body process what it has gone through.
Most importantly, REST will really help with healing your wound. You have nothing to prove to anyone, you do not need to prove anything to yourself.
If you would like to find out more, please have a look at my website: www.kayelizabeth.co.uk/#scar
Breastfeeding after a section
As you will have been given fluids during your caesarean, this may have artificially inflated your baby's weight (they may spend the first 24 hours weeing it all out and then have a big weight loss), and this can make it feel like breastfeeding isn't going well.
Any blood loss in your surgery as well as any trauma can mean that your milk may transition from colostrum to milk slightly later than a mum who has had a vaginal birth.
You will have a cannula in for some time, which may make holding baby hard!
If we add to this that you have a c-section incision to contend with, some women find breastfeeding after a caesarean tricky!
I recommend that you speak with a lactation consultant (Google for an IBCLC near you) for some personalised help, but in the meantime, some of these tips may help.
Try laid-back feeding.
At first, this may be ok as your spinal block may still be working, but it may get sore once it starts to wear off.
If traditional laid-back feeding (the baby lying down your body) is too painful you can lay the baby sideways across your body or even have them facing downwards with their feet over your shoulder. The key is to have something babies' feet can push against to help with positioning and attachment.
Try side-lying feeding, with your body supported with pillows.
The rugby ball position can keep the baby away from your incision.
Use a breastfeeding pillow (but use this to support after your baby's position is right rather than positioning on top of the pillow).
If your caesarean is planned, try to harvest some collostrum to syringe-feed feed baby to remove some of the pressure after surgery whilst you recover.
If you do supplement with colostrum or anything else, ensure you are hand expressing also to signal to your breasts it's time to make milk!
Know that breastfeeding isn't all or nothing; as long as you continue to signal that your breasts need to make milk, be that hand expression, or later on pumping, you can work on the latch.
Ensure any supplemental bottles are appropriate volumes and are pace-fed.
Caesarean Birth Trauma
If you are feeling traumatised by your birth, know that you are not alone.
You can request mental health support from your midwife or complete a self-referal online.
You can also book a birth trauma debrief with many birth workers (like me!) to help you process and integrate your birth story to help you move forward.
Many hospitals often offer birth reflection sessions, although it depends on your specific feelings on whether you wish to return to the hospital for this.
You can find more information on postnatal mental health support here:
Recovery for your baby.
There is no way getting around the fact that this is not the way our babies are supposed to be born.
Baby has likely had a dose on antibiotics through their blood stream and has missed out on being seeded with your vaginal microbiome, if this is an elective caeserean and you have time to plan in advice you could consider researching how you can do vaginal seeding yourself once baby is born.
The best way you can help your baby's microbiome is to do plenty of skin-to-skin with yourself and with your partner and provide them with colostrum as their first milk, if possible.
Your baby may be sleepy because of the medication they received through their bloodstream and through your breastmilk if you are taking opioids. Again, skin-to-skin is the best thing for this, as well as making sure your baby is feeding every 2-3 hours, ty waking them by changing their nappy, getting them undressed, tickling their feet or face or gently blowing on them.
If your baby is very sleepy, you can express a few drops of colostrum and put it to their lips to help them wake.
If your baby is very sleepy, you can't wake them to feed, or if they are not weeing regularly, contact your midwife.
Your baby may have some tension in their body/head/neck from being removed from your abdomen, especially if forceps have been used. When you feel able, taking your baby to see an osteopath may help with this.
I hope this article has been helpful in your caesarean recovery. If you have any other tips, please feel free to leave them in the comments!
I will leave you with these words from a C-section mum:
'And also, I think you need someone to remind you that you've just had major abdominal surgery, a baby pulled out of you, and now you are expected to look after it!?
You really need to lean on your support system and surrender to not doing anything apart from looking after baby'
Who am I?
I am Charlotte, a Virtual Doula, providing bespoke evidence-based pregnancy support to families who want an empowering birth.
With 10 years + of clinical research experience, a biomedical science degree, and two hospital births under my belt, I use my knowledge to provide pregnancy support to help you make informed decisions about your pregnancy, birth, and postpartum.
I provide pregnancy support for all types of births, including hospital births, helping you to navigate NHS guidelines and have an empowering positive birth.
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