Caesarean Birth preparation and recovery

What is a Caesarean birth?

Caesarean section, caesarean birth or C-section is when you have an operation to deliver your baby through a cut made in your stomach and uterus. This cut is usually made just around the bikini line.

Most caesarean births are carried out using a spinal anaesthetic so that you are awake but don’t feel any pain.

If you know you are having a caesarean it can be worth investigating your options to make this a more relaxing experience. For example selecting music to be played, requesting changes to lighting or considering how you may integrate hypnobirthing techniques into the delivery (hypnobirthing can still be very helpful for Caesarean birth).

How long does recovery take?

Recovery varies person to person and can be variable depending on a number of factors such as:

  • Emergency v’s planned caesarean

  • Fitness/activity levels pre birth

  • Complications such as blood loss, wound infection

  • Underlying health conditions

With the above in mind, it’s important that you don’t compare your recovery to other people.

You will need to take it easy for the first few weeks, gradually building exercise (discussed further below).

Planning to have some support at home to care for you and the baby is very helpful to aid your recovery.

Are pelvic floor exercises still needed?

Pelvic floor exercises are still important after a Caesarean birth. Although you haven’t delivered a baby vaginally, your pelvic floor muscles have still been impacted by hormonal changes during pregnancy as well as the the weight and pressure of baby during pregnancy.

When to start pelvic floor exercises?

It is normal to have a catheter fitted to drain urine during and after a caesarean birth. Once the catheter has been removed you can start pelvic floor exercises.

How to do pelvic floor exercises?

You can start pelvic floor exercises in sitting or lying, wherever you feel the contraction the most.

Try and thinking about closing and lifting your back passage, then the vagina and forward like you are trying to stop yourself doing a wee. Sometimes visualisation helps, such as:

  • Imagine you are sucking a milkshake up a straw

  • Imagine you are pulling a tissue out of a box

  • Imagine you are fastening a zip from your back passage to your pubic bone

Look after your bowels!

It is common to feel a little bit constipated after Caesarean. As Pelvic health Physiotherapists we want you to look after your bowels to avoid straining when going for a poo.

How can you help your bowels in the first few days/weeks?

  • Drink lots of water

  • Breathe and relax on the toilet (try not to rush)

  • When you feel the urge to poo, try not to ignore it and leave it until later.

  • Elevate your feet on a stool, lean your elbows onto your knees and relax, this helps to make it easier to empty your bowels and reduce straining.

Exercise in the first few weeks

Rest is important in the initial few weeks after Caesarean, to allow yourself time to recover and heal.

In this earliest phase of recovery, focussing on breathing can be a brilliant way of relaxing your diaphragm and pelvic floor and activating your abdominal muscles.

Try diaphragmatic breathing as below:

Once you are feeling more able you could start with simple exercises like the ones below to start initiating core muscle strength. These should feel comfortable and not painful.

Start with Level 1 of this exercise. Level’s 2 and 3 demonstrated are more advanced and not recommended early post C section.

Walking is the best exercise!?

Walking can be great but be mindful of distance and build gradually.

If you are walking long distances and feel heaviness into your pelvic floor or abdominal pain, try decreasing this distance until you have built up more pelvic floor and general strength.

When and who to ask for help?

If you have concerns about your wound in the initial few weeks after birth please ask your midwife (first 10 days) or GP.

Scar massage can be started once the scar is fully healed (scabs fallen off-often around 6 weeks).

If you are having any issues with bladder control in the initial few weeks, please speak to your GP. If this persists or worsens in the months after birth you can speak to your GP or visit a Pelvic Health Physiotherapist (like us!)

Some abdominal discomfort can be normal as you start to move more but if you are experiencing pain, please seek advice from GP/Physiotherapist/Midwife.

If you are having concerns about the appearance of your scar, we work closely with Occupational therapist Katy Healy and recommend an appointment with her for individualised advice and treatment.

Mummy MOT after Caesarean birth

A Mummy MOT can be carried out by one of our specialist Pelvic Health Physiotherapists any time from 6 weeks after birth.

During this appointment we will:

  • Discuss your delivery

  • Any concerns you may be having postnatally

  • Find out your goals for the appointment and your longer term recovery

  • Assess abdominal, pelvic floor and more general strength

  • Provide an individualised exercise/rehabilitation plan

  • Provide individualised advice.

    Depending on what we find during the appointment and any issues you may be having, we may suggest that you come back for a follow up appointment

Postnatal Pilates after caesarean birth

We run Postnatal Pilates classes here in clinic, using the Reformer. Using springs and pulleys to create resistance or provide support to positions, the Reformer is a great way to start exercising postnatally.

These classes aim to help you regain your abdominal and pelvic floor strength, helping you to get ready to return to exercise and cope with the physical demands of looking after a baby.

Babies are absolutely welcome in class. Due to the moving parts of the Reformer we ask that babies remain in their buggy/pram/bouncy seat for the duration of the class. We try to keep these classes pretty informal, so don’t worry if babies need changed or fed during the session. We will also happily push prams or cuddle little ones if it helps you get the most out of the class.

Classes run on a pay-as-you-go basis at £12.00 each. You can also sign up for a 6 class-pack at £67.00.


If you have any concerns before or after a Caesarean that we can help with, please book an appointment or get in touch by emailing hello@reformphysio.net