After I had my son (my second child) one midwife caring for me through my second night in hospital told me one tablet would be enough to manage my pain for the full 12 hours (of all night cluster feeding I might add!) When the morning shift began, the new midwife who came in was concerned by how slowly I walked to the bathroom because I was sore. After looking at my chart, she was alarmed I hadn’t been offered even a simple analgesic to ‘top up’ my pain relief through the night. I was offered different options and felt so much better within the next hour, and headed home that day (this was early but they needed the bed)

On reflection, I found it crazy I had been told such different information by different people, and I hadn’t even left my hospital room!

This confusion and conflicting information made me want to advocate for c section mums so everyone is better educated about what they need. So I made a c-section recovery course. I made it very affordable so it’s actually accessible for anyone needing more support during this incredible time. There’s a whole chapter on pain relieving strategies that includes:

• How to space out your pain relief

• How to ask for different options

• Non-medication based movement strategies that can make your soreness much more manageable in the early days.

I’m currently listening to an amazing Dr Libby podcast about Iron, and the guest says “our culture doesn’t think about postpartum. We think about birth as the finish line.” This completely summarizes why I made this course, because birth is only the beginning. Support for the postpartum period is essential.

Check out the course and why not share with anyone with an upcoming or possible C-section to help them feel empowered?

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“That’s enough,” I whispered to the top of my son’s tiny head, and turned and walked back to my family. I felt too sore to step up the bank and onto the flat where the bench waited, so my husband supported underneath my arms and lowered me down onto the bank instead.

It felt like a successful first outdoor walking attempt.

The power of positive thinking

Over my 15 years of experience as a Physiotherapist, I’ve seen the immense power of expectations and positive thinking. It’s not just clinical experience, but research shows that people who feel more optimistic before surgery tend to recover better. One study even showed optimism was also linked to smoother recovery and better overall wellbeing six months after surgery. The converse is also true, and those who expect high pain levels on recovery often experience exactly that.

A newborn at the beach - Just had to use this photo!

My Honest C-Section Recovery Timeline

Now I’m not saying a C-section doesn’t hurt, of course it does! It’s major abdominal surgery, coupled with the major and immediate responsibility of caring for a tiny human. But maybe the power of positive thinking helps with recovery here too. After my emergency c-section I was sore. And after my elective one? I was sore too. Just as sore at first. That reality surprised me.

In those very early days, I expected a slow start. What I didn’t expect was the wave of frustration that hit by day six. I’d heard that elective cesareans often allow for quicker recovery, but I was still relying on opioid pain relief just to manage small activities like washing my hair or taking a short walk. I felt stalled, comparing this experience to my emergency c-section. Back then, I had no benchmark, nothing to compare it to. This time, I did, and that made the plateau harder to accept. I had expected a good recovery, but in the early days, my pain was the same. Where was the power of positive thinking? Is it powerful at all? Turns out it is.

But around day 10, something shifted. I was off the strong pain medications. I could move more freely and was walking much further. What changed?

Well, for starters, I knew more this time. I had prepared my space with postpartum recovery tools: compression garments, wound support, and gentle core activation exercises. I had a plan for managing the ongoing pain, prioritized anti-inflammatories, and paid attention to breastfeeding positions that wouldn’t aggravate my incision. (Learn more about all these factors in my C-Section Recovery Course $29)

By the end of week two, my recovery felt less like survival and more like progress. I was reconnecting with my body. And while I don’t think anyone should expect a “perfect” recovery, I do believe knowledge and planning can make a huge difference in how you feel post-cesarean. Plus, that power of positive thinking, I believe, really does help. In my case it did (after day 10) and in the cases of so many of my patients it has helped too. The research agrees too.

Calm can help too

The second time, my surgery had been calm and planned: Another factor that matters more than we often acknowledge. Not only that, but I wasn’t learning the millions of tasks and skills I needed as a new parent the second time around either. I did just as much gazing at my little one’s beautiful face, but less panicking when he made a strange sound. This helped me feel calmer, which we know is useful for pain perception too. Adding calm to your recovery where possible may be an important way to enhance healing.

Still wondering when can I walk after c section?

Getting up and walking ASAP is key in c-section recovery

Even before you leave the hospital, a few small steps around your room make a difference. Once your catheter is removed, gentle movement around your room helps lower the risk of deep vein thrombosis (DVT), a common concern after surgery. At home, continue moving between rooms throughout the day, and avoid long stretches of sitting or lying still. Compression stockings (TED stockings) are a great support in the first week or two, and some women are prescribed Clexane to further reduce DVT risk.

Walking for exercise after C-section

There’s no exact timeline that fits everyone, but gentle movement early on can make a big difference. Remember my seaside walk? Sure it was sore, but it felt like an achievement. So in the first week or two, try a slow stroll just around the block if you feel ready. Around three weeks, you might extend it slightly, and by six weeks, you may feel comfortable walking for light exercise or to get somewhere in your neighborhood. Just remember, your endurance will be lower than usual so take it easy. Plan shorter routes, and listen to your body. Using the pram instead of a front pack can also help by offering extra stability and reducing strain.

Getting back to walking and exercise after your cesarean is a daunting, exciting goal. Not only does your soreness require consideration, but your whole life now revolves around a tiny little person who needs you. Make things as easy on yourself as possible but managing pain relief, planning to keep distances short, and wearing compression garments for support. If you want to discover more C-Section Recovery tips, find them in my $29 C-Section Recovery Course.

C-Section Recovery Course by Physio Caitlin - Everything I Wish I’d Known

The early weeks of c-section recovery are transformative, tiring and often you’ll feel pretty sore. That was certainly my experience after my cesareans. After my first one, I knew a few physio tips, but I guessed the rest. This trial and error was fine, but it was really nice to avoid this process after my second c-section; I already knew all the tricks to make my life easier. That’s what this chapter is all about: Saving you from going through the trial and error and finding things to make your life easier from day one.

To register your interest in my $29 NZD C-Section Recovery Course, click the button below:

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By the time I had my son via elective csection, I was even more aware of the gap in guidance. I had a three-year-old at home and couldn’t exactly “rest and do nothing for six weeks.” Like so many mums, I had to figure out a safe balance between healing and real life.

As a physiotherapist (and now a mum of two), I want to share the timelines, milestones, and tips I wish I’d had. Because the truth is, c-section recovery isn’t just about the 6-week check-up. It’s a journey that unfolds in stages: From wound healing to rebuilding your strength, and from learning how to move again to finding confidence in your body. Plus, it’s not just about getting strong again. There are hormonal and biochemical reasons your recovery needs to be done in stages. For more information and support, try my C-section Recovery Course now.

(*Important note: The information in this post is for general educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your doctor, obstetrician, or midwife before making changes to your recovery, exercise, or lifestyle after a C-section. Physio Caitlin (Caitlin Reid/Wilson) accepts no responsibility or liability for any injury, loss, or outcome that may occur as a result of following this information.)

The Four Stages of Wound Healing

Your incision, and your body, goes through four natural stages of recovery. Knowing these can make you feel less anxious when something feels sore or slow.

1. Hemostasis (first 1–3 days): Your body quickly stops the bleeding, forms a clot, and starts the scab that protects your wound.
   

2. Inflammation (up to 6 days): Swelling, redness, and tenderness are normal as your immune system clears away bacteria and debris.
   

3. Proliferation (days 4–24): Collagen and blood vessels rebuild the incision site, this is when your scar starts to feel stronger.
   

4. Remodeling (weeks to years): The scar flattens, softens, and becomes more flexible over time. Full recovery of the tissue can take months or up to two years.
   

And that’s just your external scar; your uterus, abdominal muscles, and hormones are all on their own recovery timeline too.

Everyday Activities After Cesarean: What’s Safe and When?

Here’s the good news: You don’t have to wait six weeks to start moving. In fact, gentle movement is encouraged. But each activity has its own safe timeline.

• Walking: Start in the hospital: Even short trips to the bathroom help reduce DVT risk. Around week one, try a slow walk around the block. Increase distance gradually, and by six weeks, most women can walk for exercise (when you can find the time!)
  

• Driving: Doctors often say “6–8 weeks,” but the real test is whether you can brake firmly, check blind spots without pain, and turn your body quickly if needed. For many mums, this is closer to 4–6 weeks. Discuss this with your health team.
  

• Exercise: Think gentle at first: Pelvic floor relaxation and gentle activation, deep breathing, deep core activation, and light mobility work. At 6 weeks, you can usually add gentle strengthening. At 12 weeks, stronger exercises (like lunges, planks, and light weights) are often safe if guided by a physiotherapist.
  

• Lifting toddlers: Most guidelines say “avoid lifting anything heavier than your baby for six weeks.” But life doesn’t pause when you have older children. Step stools, floor play, and involving your toddler in “helper” tasks can reduce the strain until you’re stronger.

Listening to Your Body after C section

One of the hardest parts of recovery is knowing whether you’ve pushed yourself too far. Some signs you might have overdone it include:

• Slight increase in bleeding (Note: If it soaks a pad in under an hour, seek help immediately).
  

• Slight increase in soreness around your wound
  

• Feeling sore or exhausted for longer than expected after activity.

The best guide? Your own body. If something feels “too much,” it probably is. And that’s OK. Don’t be cross at yourself for overdoing it. We all do. But tomorrow take it easier.

The Science of Why Strength Recovery Takes Longer

Even once your scar has healed, your muscles, ligaments, and hormones are still adjusting. Estrogen levels drop after birth, which can temporarily reduce muscle strength and slow repair. Your abdominal muscles and pelvic floor also need time to recover and function in your Postnatal state.

The good news? With gentle, progressive training, your body adapts beautifully. Think of it as laying a strong foundation: Slow, steady, and safe. Starting safe exercises early from 6 weeks helps you manage the demands of caring for your bub. You’ll be tired, so strong muscles can help you move around the world.

C Section Recovery Takes Time

Recovering from a c-section is not a race. Every mum’s timeline looks different, depending on your body, your birth, and your circumstances.

I know it can feel frustrating when you want to get moving,or when you have to because of toddlers, school runs, or life. But being patient and progressing through each stage now, pays off later. Trust your body’s process, and celebrate the small milestones along the way.

✨ If you’d like the full recovery timelines, wound healing breakdown, safe exercise examples, and toddler-care tips, I’ve written a complete 2,000-word guide on my website.

Click here to read the full guide

And if you’re looking for more support, I’d love to see you in my $29 C-Section Recovery Course, it’s packed with videos, movement routines, and practical tips to help you heal with confidence. Check it out now.

With warmth and encouragement,
Physio Caitlin 💛

What I learned about breastfeeding after c-section

I’ve had two c-sections (one emergency and one elective) and my breastfeeding journey was similar for both. Fortunately, I never had any issues with milk supply or my babies’ latch. Thankfully too, the much anticipated nipple soreness was tolerable in the early weeks for both my kids. I did struggle with sitting upright in a rocking chair after my emergency c-section though: Sitting in my brand new feeding chair seemed like a good idea when I got home from hospital, until it rocked backwards and my abs contracted to pull me forwards; queue excruciating pain. So I avoided any chair that moved for the first two weeks. My nursing chair became my go-to after that: We had invested in the Teeny Weeny Sienna Nursing chair that I’m still using to feed my second bub. Feeding chair tips comprise just one part of this post, the rest is physio-inspired tips and what I’ve learned along the way about breastfeeding after c-section.

The best c-section feeding positions

The best breastfeeding position after c-section - Early Weeks

Side-lying breastfeeding after surgery is the number one position to try in the very early days. Hands down. Pain-free breastfeeding after C-section is important considering you’ll be doing it most of the day in the early weeks. So mastering this fairly easy breastfeeding position is useful. It’s a great option because:

• This handy position is already part of your daily life (you need to roll onto your side to safely log roll in and out of bed to avoid straining your incision)

• You don’t need to hold or support your bub so it’s less physically demanding

• It requires no abdominal activation so there’s no tension on your incision site

The underarm (football) feeding position

The underarm position is handy for breastfeeding after c-section as your bub is supported so you don’t need to hold their weight. It’s also a handy position for high milk flow as the milk isn’t flowing straight down into your bub’s mouth (unlike standard cradle hold feeding) Personally, I find this position tricky to master, and difficult when baby’s mouths are teeny tiny in those first three weeks. Once you get it though, it’s worth it. Getting help from your midwife to master this position is useful so they can see you try it, and tweak it for you.

Reclined feeding position after cesarean

Personally, I found this one too painful in the first two weeks after my c-sections. A lactation consultant recommended it and helped me get into the right position, but reclining requires some abdominal control and I felt it was unnecessary when I was still very sore. But! I’ve mentioned it here as it's great for pain-free breastfeeding after C-section after a few weeks. You recline on a bed or couch with plenty of pillows behind you so you can lie back, then place your baby on top of you. It’s also really handy for Mums with high flow so your bub can control how much milk they're getting.

How to hold baby after C-section: Breastfeeding and bottle feeding from a nursing chair

Learning the football hold is great, but the classic across body hold (cradle hold) will probably become another favourite. It requires sitting up tall, so you’ll need a great nursing chair to minimise the effort required just to sit.

Pillows for breastfeeding post C-section

Placing a soft pillow on your lap and another under the elbow on the side you’re feeding from can really help lessen the effort required to hold your bub. This setup works beautifully for both breastfeeding and bottle feeding, easing the strain on your body and helping take pressure off your incision.

Pillows are your best friends in those early days, but if there’s one thing worth investing in, it’s a comfy nursing chair. You won’t use it for every feed, but having a dedicated spot that supports your back and arms makes feeding so much more relaxing.

How to choose a great nursing chair you’ll love

As a physiotherapist, when it comes to chair recommendations, I’m pretty picky; posture and spinal health are high on my agenda. They’re important for your long-term health and also to ease stiffness and soreness in early motherhood. The constant bending forward of motherhood involved in holding, rocking and changing nappies makes your thoracic spine (middle back) very stiff, leading to everything from discomfort to headaches. There are a few easy movements you can do to help with this (video included in my $29 c-section recovery course) but the positions you feed in, and the chair you choose, can also influence your spinal comfort.

When you’re looking for a nursing chair look for:

• A nursing chair that’s high enough for your height

I’m 5ft10 and found most rocking chairs (like this popular NZ one) too low, which meant extra bending and soreness around my wound. There are great nursing rockers that are higher but you’ll need to check the measurements. Over 50cm from the ground to the seat works well for me and is why I chose the Teeny Weeny rocker.

• Padded arm rests on your feeding chair

Your arms will be resting on these arm rests for hours and hours at a time. Make sure they’re comfy.

• If the cost is high, ensure the rocker can be replaced with chair legs

Most expensive feeding chairs have the option to replace the rocker with chair legs when you’re finished using it for feeding. This means you can get more longevity out of your chair so it’s worth the investment.

• The best nursing chair options have high backs

Choose a chair with a high back to support your entire spine and head. You’ll be in this chair so often, the more supportive it can be, the better. This is especially important for breastfeeding after c-section, as you don’t want your abs to have to engage to pull your body forwards to find a comfortable position. You’ll also want to rest your head back periodically during long feeds so you’re not arching your neck looking down at your little one for hours on end.

Making feeding as comfortable and supported as possible helps you enjoy this brand new part of your life. Best of all, if you have a well-designed chair, you’ll find pain-free breastfeeding after C-section more achievable. That goes for bottle feeding too.

When to get help from a lactation consultant

These tips are all about positions and comfort, they don’t address your baby’s latch, your milk or any of the myriad of considerations lactation consultants can help you with. In New Zealand, lactation consultants are either public or private, and your midwife can recommend a great one in your area. There’s also this handy website if you wish to reach out directly.

Nursing after cesarean is a new adventure for both you and your little one, and it will take up a huge amount of time in the bubble of newborn life. It’s never too late to invest in a great nursing chair, learn new painfree nursing positions, or start using pillows for support, even if you’re a few months into your postpartum journey. Whether you’re in week one of your breastfeeding journey or month 10, I hope the tips above are helpful.

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