Recovering Well After Your Caesarean Section
- Fiona
- Feb 5
- 5 min read
Recovering Well After Your Caesarean Section
Think of this as a time to nest in
Recovering from a caesarean birth is not just about “bouncing back”. You’ve had major abdominal surgery, alongside huge hormonal shifts, sleep deprivation, and the life-changing arrival of your baby. This is a season to slow down, snuggle in, and be cared for as much as you care for your baby.
Those first 6 weeks can feel intense. You may be sore, exhausted, emotional (often like a rollercoaster), and firmly in survival mode. All of that is normal. Healing well starts with rest, nourishment, hydration, and support.
Rest & Support: Nest In
If you can, put everything else aside and allow your body to rest. That might sound impossible, but honestly, you will cope better, heal more efficiently, and have more capacity for your baby if you do.
This is a time to keep up your regular pain relief, don't wait till you're in pain, keep on top of it.
Keep your wound clea and dry using plain water and dabbing dry. Lift the skin to air it out if you need to. Overhangs are common and normal!
Think practically:
Have you got meals stocked in the freezer?
Could someone make overnight oats or simple breakfasts for you?
Can friends or family help with washing, cleaning, school runs, or walking the dog?
In my Preparing for the 4th Trimester blog, I go into this in more detail:👉 https://www.pregnancyandbeyondcheshire.co.uk/post/preparing-for-baby-the-4th-trimester
Try to keep visitors to a minimum in the early weeks. When people do visit, allow them to help you — make a cup of tea, hold the baby while you shower, or pop a load of washing on. It truly doesn’t matter if your home is a tip. As a former midwife, we were far more concerned if a new mum’s home was immaculate and she was fully dressed with make-up on — that usually meant she wasn’t resting.
If it’s within your means, investing in a postnatal doula can be invaluable. They offer bespoke, practical, emotional support tailored to you.
Nourish: Food for Healing, Hormones & Energy
Your body is doing a lot right now. You’re healing from surgery, your hormones are shifting dramatically, and your body is supporting your baby — whether you breastfeed or not.
After birth, oestrogen and progesterone levels drop sharply, which can contribute to low mood or baby blues, while oxytocin (the bonding, feel-good hormone) surges. Good nutrition plays a vital role in supporting mood, tissue repair, energy levels, and immune function.
Key nutrients for caesarean recovery
Research shows that adequate protein, hydration, and micronutrients are essential for wound healing and tissue remodelling.
Focus on:
Protein – for tissue repair and sustained energy
Vitamin C – supports collagen production and wound healing
Zinc – essential for immune function and tissue repair
Vitamin A – supports skin and tissue healing
Iron – supports energy levels, especially after blood loss
Healthy fats – reduce inflammation and support hormones
Food sources to include:
Vitamin C: citrus fruits, berries, broccoli
Protein: eggs, chicken, fish, beans and pulses, tofu, yoghurt
Iron: dark leafy greens, eggs, quinoa, pumpkin seeds, lentils, lean red meat
Vitamin A: sweet potatoes, squash, carrots, eggs, dairy, salmon
Zinc: chicken, chickpeas, cashews, pumpkin seeds, lentils, tofu
Healthy fats: avocado, salmon, full-fat yoghurt, flaxseed, chia seeds, walnuts
Fibre: flaxseed, chia seeds, prunes, fruit, vegetables, wholegrains, mixed seeds
Think nourishing, soothing comfort food: casseroles, soups, slow-cooked meals, one-tray bakes. (And yes — this is your cue to hint heavily to friends and family.)
Aim to prioritise anti-inflammatory foods and, where possible, limit:
Excess caffeine
Refined sugars
Alcohol
These can all impact gut health, inflammation, and recovery.
Protein deserves a special mention — starting your day with protein can make a big difference to your energy levels and blood sugar stability.
For more detail on nutrition and healing, read:👉 https://www.pregnancyandbeyondcheshire.co.uk/post/postnatal-healing-collagen
Hydration: More Important Than You Think
Water, water, water 💧
Hydration helps:
Transport nutrients around your body
Support connective tissue healing
Prevent and ease constipation
Support lymphatic drainage and detoxification
Aim for 1.5–2 litres a day, more if you’re breastfeeding.
Soothing options include herbal teas, warm water with lemon, or hot water with honey.
Breathe: A Powerful Tool for Recovery
Breathing well is one of the most underrated tools in postnatal recovery.
It:
Calms your nervous system
Reduces pain and tension
Improves circulation to your scar
Supports lymphatic drainage
Helps you reconnect with your core and pelvic floor
Improves sleep quality (when sleep happens!)
Abdominal Breathing (start straight away)
Lie on your back with knees bent and feet flat
Place your hands on your tummy
Inhale through your nose, feeling your tummy gently rise
Keep shoulders and chest relaxed
Exhale slowly, letting your tummy soften
Repeat for 5 breaths (or longer if it feels good)
360° Rib Breathing
Place your hands around your rib cage
Inhale and feel your ribs expand into your hands, including into your back
Exhale and feel them gently soften
Close your eyes — notice your pelvic floor and core responding
(This is something we explore more deeply in my Holistic Core Restore® sessions and postnatal recovery work.)
Healthy Bowel & Bladder Function
Hormones, medication, pregnancy, and surgery all affect bowel and bladder function. Keeping things moving is essential for comfort, healing, and pelvic floor health.
Support this with:
Hydration
Fibre
Anti-inflammatory foods
Read more here:👉 https://www.pregnancyandbeyondcheshire.co.uk/blog
Two top tips:
Use a footstool when on the toilet — knees higher than hips relaxes the pelvic floor and improves elimination. Take your time.
Warm water with lemon first thing in the morning can gently stimulate bowel movement.
Helpful foods include kiwi fruit, prunes, dates, flaxseed, chia seeds, mixed seeds, fresh veg, and fruit.
Gentle Movement: Little and Often
Gentle movement supports healing by improving circulation, lymphatic flow, nervous system regulation, and muscle function — all without stressing your incision.
You can begin with:
Knee rocking: lying on your back, knees bent, gently rock knees side to side
Pelvic tilts: exhale as you gently tilt your pelvis, inhale to release
When ready, add:
Heel slides: keep pelvis still, slide one heel away and back with your breath
Knee rocking and pelvic tilts can usually be started as soon as you’re comfortable after birth. Heel slides are great once you’re home and feeling ready.
Moving Safely Day to Day
Keep knees together when getting in and out of bed
Use your arms for support
Exhale on effort
Hold a pillow over your abdomen when standing
Change nappies at waist height
Avoid lifting and carrying car seats where possible
Scar Therapy
Once your wound is fully healed and there are no signs of infection, scar therapy can support mobility, reduce discomfort, and improve tissue function.
Book scar therapy with me:👉 https://wellwomencheshire.as.me/schedule.php
To find out more about Holistic Core Restore® C-Section Recovery, Every Woman pelvic health programmes, or scar therapy, get in touch:👉 https://www.pregnancyandbeyondcheshire.co.uk/contact-2
A great Instagram account for evidence-based C-section support:👉 @csectionuk
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