C-Section Recovery Program
C-Section Recovery Week by Week: Your Complete C-Section Recovery Guide
C-section recovery is a gradual process that involves healing through six layers of tissue while adapting to life with a newborn. While skin may heal in 6 weeks, deeper tissues take 6–12 months to regain full strength. Recovery timelines vary depending on whether the birth was planned, emergency, or maternal-assisted, as well as your overall health, support network, and aftercare. Gentle movement, scar care, and physiotherapist-guided rehabilitation can optimise healing and long-term strength.
Quick Facts & Key Points
- Major Abdominal Surgery: A C-Section (caesarean section) involves carefully moving through six layers of tissue, including skin, fat, fascia, muscle, and the uterus. It is a significant abdominal surgery that requires time, care, and guided rehabilitation to recover fully.
- Healing Timeline: Skin typically heals within six weeks, but deeper layers such as fascia and connective tissue can take six to twelve months to fully remodel and regain strength (ACOG, 2020; Mottola et al., 2018). This deeper recovery continues long after the scar looks healed on the surface.
- Factors Influencing Recovery: Healing speed varies depending on the type of C-section (planned, emergency, or maternal-assisted), your overall health, postnatal support, and quality of rest and nutrition.
- Safe Return to Movement: Gentle walking is often encouraged within the first few days, while higher-impact activities such as running or resistance training should wait until you have regained core strength, scar mobility, and pelvic floor control. The ACOG (2020) and RANZCOG (2022) guidelines recommend a gradual, guided return to exercise.
- Scar Healing and Massage: Scar massage may begin from around six to seven weeks postpartum, once your wound is fully closed and cleared by your GP or physiotherapist. Scar mobilisation helps prevent tightness, improve tissue glide, and reduce sensitivity.
- Physiotherapist-Guided Recovery: The Empowered Motherhood Program’s C-Section Recovery Week-by-Week Program is designed by a pelvic health physiotherapist and a perinatal exercise specialist. It includes step-by-step guidance on scar mobilisation and desensitisation, pelvic floor and core activation, and progressive return to strength. Each stage helps you rebuild safely and confidently while preventing common complications such as hernias, chronic pain, or pelvic floor dysfunction.
In this article, we'll cover:
How long does it take to recover from a C-section?
Recovering from a C-section isn’t just about healing from surgery. It’s about doing so while learning to care for your newborn, navigating sleepless nights, and processing one of the most life-changing events you’ll ever experience. The truth is, recovery looks different for every mother. The type of C-section you had (planned, emergency, or maternal-assisted), your physical health, and your support network all shape your healing journey.
Six layers of tissue need to heal
If you have had a caesarean birth, you will know it is definitely not the easy way out. In fact, it is the opposite. We believe that as a C-Section mother, you are truly unique. It is the only time in your life when you will undergo major surgery and will also be given a new baby to take care of.
Most people don't realise that after a C-Section Birth, six layers of tissue require healing simultaneously. There is a huge load on you at this time as a mother, and we want to help lighten it a little.
The 6 layers of tissue that a C-Section incisions passes through includes:
- Skin
- Subcutaneous fat
- Fascia
- Rectus abdominis muscle (separated, not cut)
- Peritoneum (lining of abdominal cavity)
- Uterus
Each layer heals at a different rate. At six weeks, your skin may be closed, but fascia can take 6–12 months to regain full strength, and scar tissue within deeper layers can remain immature for over a year.
Stages of healing matter
Acute phase (0–2 weeks): Inflammation and tenderness are at their peak. Your body is working hard to clot, close, and protect the wound. We know that for most women, pain after their C-section birth generally peaks around 18-24 hours after delivery. Trust us, the pain will come as a shock. It is very real, and it’s a lot. Another reason they say “strong as a mother.” This isn’t something you need to endure without help. Good pain management supports healing and helps you start moving earlier. In the first 24–48 hours, take the pain relief offered, and don’t hesitate to ask for stronger medication if you need it. Continuing simple analgesia such as paracetamol and ibuprofen through the first week can make daily movements far more manageable.
Subacute phase (2–6 weeks): Collagen begins to form, swelling reduces, but tissue strength is still only about 50–60% of baseline. By week three, inflammation is easing, and wound edges are closing. The site may still be tender, swollen, and red, but these symptoms should gradually improve. Continue to keep your incision clean and dry, avoid heavy lifting or straining (including on the toilet), and aim to lift no more than your baby’s weight. Support any lifting by exhaling and gently engaging your pelvic floor and deep core. Itching or a pulling sensation near your stitches is normal and often improves once you start gentle scar massage. Seek medical advice if you notice fever, increased pain, or discharge from the incision.
Remodelling phase (6 weeks–12 months): Collagen fibres begin to realign, and tissue strength gradually returns with progressive loading. This is when scar mobility work and gradual reintroduction of activity make the biggest difference. Rushing high-impact exercise before this stage is complete can increase your risk of wound complications, hernias, or pelvic floor dysfunction.
Your type of C-section matters
Planned procedures often mean less swelling and trauma. Emergency C-sections, which follow labour, may leave you more fatigued and sore. Maternal-assisted C-sections can feel more empowering, but recovery still follows the same tissue-healing timeline.
For many women, the hardest part of C-section recovery is not just the physical healing, it is doing that healing while caring for a newborn. You are moving through pain, adjusting to sleepless nights, feeding around the clock, and processing one of the most life-changing experiences of your life. Recovery is also influenced by whether your birth was planned, an emergency, or maternal-assisted. Each comes with its own set of physical and emotional challenges, which is why there is no single “hardest” part. For most women, it is a combination of physical, emotional, and practical hurdles that overlap in the first few weeks and months.
Emotional and mental recovery
Birth is not just a physical event. Research from the Australasian Birth Trauma Association shows that one in three Australian women describe their birth as traumatic. An unexpected C-section can trigger feelings of shock, loss of control, disappointment, or even grief over the birth experience you had hoped for.
If you had an emergency C-section, you may also be processing fear from moments where your baby’s health or your own was at risk. Even with a planned or maternal-assisted C-section, the reality of surgery and its recovery can still feel daunting.
The emotional recovery can also be affected by hormones. In the days after birth, levels of oestrogen and progesterone drop sharply, which can heighten feelings of anxiety, irritability, or sadness. Added to this is the pressure many women feel to “bounce back” physically or to instantly bond with their baby, even when exhaustion and pain make this difficult.
Studies show that emotional wellbeing in the early postnatal period can directly influence physical recovery, including wound healing and return to normal function. This is why acknowledging your emotional health is just as important as addressing your physical recovery.
Ongoing physical symptoms
Even months after a C-section, some women experience lingering symptoms such as core weakness, pelvic floor issues, lower back pain, or scar sensitivity. Many are surprised to learn that pregnancy itself, regardless of delivery method, impacts the pelvic floor.
Research shows that pregnancy increases the width of the pelvic floor outlet (levator hiatus) by around 15 to 20 percent, and this change can persist after birth. This means that even women who have not had a vaginal delivery can experience pelvic floor weakness or symptoms like heaviness or leaking.
Back pain is also common. The combination of weakened abdominal support, postural changes from feeding and caring for your baby, and protective movement patterns to avoid scar pain can strain the spine and surrounding muscles. Scar tissue can contribute too, adhesions or tightness in the scar area may limit movement and create compensations elsewhere in the body.
Without targeted rehabilitation, these issues can persist, making everyday tasks or a return to exercise more difficult.
C-section recovery begins in hospital and continues at home for many months. The goal is to protect your wound, reduce the risk of complications, and support the healing of all six tissue layers while helping you regain mobility, strength, and confidence. Good aftercare also considers your pelvic floor, core muscles, emotional well-being, and the practical realities of life with a newborn.
Many women don’t realise that the Empowered Motherhood C-Section Recovery Program is designed to be done from birth - with physio-led classes designed to help reduce your pain, improve mobility and optimise your body’s natural healing process.
The Empowered Motherhood C-Section Recovery Essentials video should be watched whilst you are still in hospital as it contains advice for your initial acute C-section recovery.
Early movement and pelvic floor activation
Once your catheter is removed, usually within 12–24 hours, you will be encouraged to start short walks. These walks improve circulation, help bowel function, and reduce the risk of blood clots. Even if you have not had a vaginal birth, your pelvic floor muscles have been under load for nine months. Research shows that pregnancy increases the width of the pelvic floor outlet by about 15 to 20 percent, and this change often remains after birth.
When women who have given birth by Caesarean section are examined postnatally, there is a clinically significant reduction in pelvic floor strength and also a descent of approximately 4.9mm. This shows that pregnancy itself, rather than the mode of delivery, impacts the pelvic floor, which can be seen in the postnatal period.
Gentle pelvic floor activations can be safely introduced as soon as you feel comfortable. In the Empowered Motherhood Program, we introduce gentle pelvic floor activations as soon as your catheter has been removed. This helps to re-connect the neural pathways and improve blood flow to the region.
Supportive products and tools
- Tubigrip or soft compression bands can reduce swelling, give you a feeling of security, and help support your posture.
- Recovery shorts or tights can offer more structured support to the abdominal wall.
- Scar massage can begin at around six to seven weeks once your GP or physiotherapist confirms your wound is fully healed. This helps prevent adhesions and improve mobility.
C-section recovery week by week
C-section recovery is not a single event but a sequence of healing stages. Each week brings changes in your body’s needs, from managing pain and swelling in the early days to rebuilding strength and function in the months ahead. Understanding these stages can help you pace yourself and avoid doing too much too soon.
For a complete breakdown of your week by week C-Section recovery, please see this article here.
Weeks 0–2: Protect, rest, and move gently
In the hospital, focus on wound care, pain management, and safe movement techniques such as rolling to your side before sitting up. Gentle walking and pelvic floor activation, (once your catheter is removed), helps prevent blood clots and support digestion, help to reduce constipation and improves your pelvic floor function and control. Feeding positions that avoid direct pressure on your incision, such as side-lying or the football hold, can be more comfortable.
Generally, your catheter will be removed the day after your C-section. Once your catheter is removed, you can start gentle pelvic floor contractions. The process of pregnancy itself places a significant load on the pelvic floor. During pregnancy, the levator hiatus (the pelvic floor outlet through which the urethra, vagina, and rectum pass through) increases in width as the muscles of the pelvic floor start to thin and stretch. In addition, there is an increased mechanical load on the pelvic floor from the weight of your baby, the weight of the uterus and placenta and the increased blood volume and body weight.
This happens prior to birth, which is why even if you had a cesarean birth, your pelvic floor will be in a weakened state and your levator hiatus will be wider than what it was pre-pregnancy.
The EMP C-Section recovery program includes gentle early postnatal pelvic floor and core workouts to help you to re-gain strength and control through your pelvic floor.
At home, continue with short walks, gentle pelvic floor activations, and posture support for feeding and holding your baby. Avoid lifting anything heavier than your newborn.
Weeks 3–6: Maintain mobility and support scar healing
By week 3, your swelling should gradually reduce, and the wound edges will come together. Collagen fibres are forming but remain fragile, with tissue strength at about 50 to 60 percent of normal. Continue to avoid heavy lifting and twisting movements.
In Weeks 3 to 6 of the Empowered Motherhood Program C-Section recovery program, our focus is on helping you start to rebuild strength and control through your pelvic floor and core while creating mobility throughout your entire body.
It is normal to feel mild pulling or itching at the scar site as healing progresses. These sensations often improve once you start gentle scar massage after medical clearance.
Because our C-Section week-by-week program has been designed specifically for C-section mums, it should never feel painful. If you are experiencing any pain through your wound or anywhere else in your body, we recommend stopping exercise and checking in with your health care professional.
Weeks 6–12: Rebuild strength and coordination
Six to twelve weeks of your postnatal recovery is Level 2 of the EMP. This is where we really focus on building strength and control through your core, work on reducing abdominal separation and start to incorporate functional strength training.
It is also where we start to introduce C-Section wound massage into the program.
Six weeks is also the time you might have an appointment with your GP. Read this article to see why we also recommend making an appointment with your women’s health physiotherapist at this time.
Even at 12 weeks, deep tissue healing is still incomplete, with fascia strength at around 70 to 80 percent. High-impact activities should still be avoided until you have clearance from a health care professional or have safely progressed beyond Level 3 of the Empowered Motherhood Program.
Culturally, there is an expectation that we place on mothers to return to sex after birth at or around the six-week mark. This arbitrary date is often prescribed because a woman has been ‘cleared’ for sex, meaning her risk of infection is minimal.
This does not mean that you will be physically, mentally or emotionally ready. Your journey back towards sexual intercourse depends on a myriad of factors and should be done at a time and in a way that makes you feel safe, supported and loved. For some women, this can begin with self-pleasure as they become re-acquainted with their own bodies after birth.
In the EMP, we are lucky to have a range of expert interviews which help you to understand a little more about the way your body has changed after birth and how you can best support yourself to return to intimacy and sex after birth.
When can I walk and run after a C-section birth?
Walking is one of the first forms of movement encouraged after a C-section, sometimes within 24 hours of surgery. Running, however, is a high-impact activity that requires full healing, restored strength, and stability, which can take months. The timeline is different for every mother and depends on your type of C-section, your healing progress, and your pre-pregnancy and pregnancy activity levels.Walking is one of the first forms of movement encouraged after a C-section, sometimes within 24 hours of surgery. Running, however, is a high-impact activity that requires full healing, restored strength, and stability, which can take months. The timeline is different for every mother and depends on your type of C-section, your healing progress, and your pre-pregnancy and pregnancy activity levels.
Checking your readiness
Before running, you should be able to walk briskly without pain, leakage, pelvic heaviness, or scar pulling. You should also be able to perform key strength and control tests such as single-leg squats, hopping, and dynamic balance work without symptoms.
In the Empowered Motherhood Program, we offer a complete Return to Running Program for postnatal mothers, including those who have had a C-section. This program begins with an assessment of your overall strength, control, balance, and pelvic floor readiness to determine if your body is truly “run-ready.” Once you are cleared, you can progress to guided return-to-running workouts and an 8-week structured plan that builds endurance and strength safely, helping you return to running with confidence and without risking injury or pelvic floor symptoms.
Scar massage can be an important part of C-section recovery. It helps keep the scar tissue mobile, reduces discomfort, and supports better function in your core and pelvic floor. The key is starting at the right time and using the correct technique.
How to do it
We recommend starting scar massage at around 6 to 7 weeks postpartum, once your wound has fully closed, stitches are removed, and no dressing is needed. Always have your GP or women’s health physiotherapist confirm that healing is complete before you begin.
For the first few sessions, you may only feel comfortable lightly touching the skin and gently releasing the tissue above and below your scar. This is perfectly normal.
Scar massage begins at the superficial layer, the skin. Use your fingertips to gently rub along the scar line, feeling for any areas that feel tight, raised, or restricted. If you find a spot like this, pause and work gently on it, aiming to release the collagen fibres that may have healed in a haphazard pattern.
As your comfort grows, you can progress to deeper layers:
- Muscular release: Gentle pressure into the muscles surrounding the scar to improve movement and reduce tightness.
- Visceral release: Targeting the connective tissues around the internal organs to reduce pulling or restriction.
Scar massage can be even more effective when paired with gentle mobility exercises, such as small stretches or postural movements, to help release tight muscles and fascia. If you notice pain, swelling, redness, or any signs of infection, stop and seek professional advice.
All Your Questions, Answered:
When should I start the Empowered Motherhood C-Section Recovery Program?
What is the best C-section recovery program?
How soon can I exercise after a C-section?
Why is a C-section-specific recovery program important?
Is the Empowered Motherhood Program recommended by healthcare professionals?
How do I recover from a C-section if I also have prolapse?
How is C-section recovery different with twins?
How do I recover after a maternal-assisted C-section?
Feel confident at every stage - from early pregnancy to postnatal recovery.
Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support.
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.
Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.
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