Self-care after caesarean birth

A caesarean section is an abdominal surgery and it will take time for your uterine scar, muscles and tissue to heal.

It will take a minimum of 6 weeks for your uterine scar to regain at least half of its pre-surgery strength.

Your scar will continue to heal over the next 6 – 7 months, so it is important to ease back into exercise. Follow these steps in the few days to weeks after your caesarean birth to assist recovery.

Getting out of bed

After your delivery, your abdominal muscles will have stretched, especially if you have had a caesarean delivery. The following tips can help these muscles recover.

Roll onto your side

  1. Rest on your back with your knees bent.
  2. Breathe out and tuck in your lower stomach muscles.
  3. Keep holding your muscles in as you roll onto your side.
  4. Push up using your elbow and hand.
  5. Use your legs to grip the bed.

 

 

       A woman moves to a standing position from a bed with her hands placed on her thighs.
 Standing up
  1. Feet should be shoulder width apart.
  2. Tuck in your lower tummy and draw in your pelvic floor.
  3. Lean forward and bring your nose over toes.
  4. Roll your body weight forward.
  5. Let your momentum carry you up into a standing position.

Reverse this routine to get back into bed.

   A woman moves to a standing position from a bed with her hands on her thighs. 

Support yourself when you cough, sneeze or laugh

To protect your wound and help you feel better, follow these steps every time you need to cough, sneeze or laugh.

  1. Cover your wound with a pillow, folded towel or your hands.
  2. Support/hold on to your stomach with your hands while coughing, sneezing or laughing.

Exercises

These exercises can also help your recovery while you are not moving as much as you would normally.

Focus on your breathing

  1. Relax your shoulders and upper chest.
  2. Place your hands on your lower stomach.
  3. Breathe in as deeply as you can into your hands to feel your belly rise.

Do 3 of these breaths every half hour while resting in bed.

Ankle pump

  1. Point and flex your toes 10 times.
  2. Move your ankles in circles, 10 times in each direction.
  3. Do this every half hour to maintain good circulation while you are resting in bed.

Make time to rest

Try to rest on your bed even for short periods during the day. For example, once you have put down your baby for a sleep, try and go for a sleep too.

Avoid heavy lifting

Do not lift anything heavier than your new baby for 6–8 weeks.

If you need to hold your breath in order to lift the load it is too heavy.

Ask others to help you lift:

  • loads of wet washing
  • toddlers
  • shopping bags
  • baby baths
  • baby capsules and prams
  • full pots of water on and off the stove.

Returning to driving

Generally, you may not drive for 4 to 6 weeks, however this is subject to your doctor’s advice and may vary. Please note your insurance coverage depends on the medical advice you have been given.

To drive safely, you must be able to perform the following without pain:

  • push the pedals
  • turn to look over your shoulder to check your blind spots
  • turn the steering wheel
  • push firmly on the brakes as if you had to stop suddenly in an emergency.

Start general fitness activities

Ease into activity gradually. Refer to the safe return to exercise program.

Listen to your body and stay safe

If you feel tired or your wound aches, your body is telling you to rest.

Initially (but not as soon as you get home from the hospital) start with light housework such as washing dishes, preparing a meal, light hand washing and dusting.

You may reach, stretch and walk up and down the steps.

More information

Find out more about physiotherapy after pregnancy, caring for you after birth, or return to the Maternity page.

 

Last Updated: 07/03/2024