C-Section Preparation & Early Healing: A Pelvic PT’s Guide

Disclaimer: This blog post may contain affiliate links, which means I may earn a small commission at no extra cost to you if you make a purchase through these links. I only recommend products or services I trust and believe will benefit my readers. Thank you for your support!

A Cesarean section (C-section) is a major abdominal surgery that brings a beautiful new life into the world—but it also requires intentional preparation and recovery. If you're preparing for a cesarean birth, you’re not alone—about 1 in 3 births in the U.S. happen via C-section. Whether your C-section is planned or unplanned, knowing how to prepare and recover can make a huge difference in your healing process. As a pelvic health physical therapist, I work with many moms who want to feel strong, supported, and confident as they recover from birth. Here’s what you need to know before and after your C-section to set yourself up for the best possible recovery.

Preparing for Your C-Section

Even if you don’t know for sure whether you’ll have a C-section, preparing your body ahead of time can help with both birth and recovery.

1. Learn About Your Core & Pelvic Floor

A C-section is abdominal surgery, and while it doesn’t directly involve your pelvic floor, pregnancy and delivery still affect these muscles. Working with a pelvic health PT beforehand can help you learn how to breathe properly, engage your deep core, and maintain pelvic floor strength without excessive tension. Check out the links below for beginner exercises with instructions on how to perform them!

-TA Bracing

-Hip strengthening including bridges, clamshells, squats, etc

-Pelvic floor breathing (we intentionally do not recommend performing kegels during pregnancy unless you have been instructed to do so by a pelvic health physical therapist who specializes in working with pregnant people)

Avoid: Over-reliance on traditional ab exercises like crunches, which increase intra-abdominal pressure.

2. Practice Early Postpartum Movements

After surgery, getting in and out of bed can be tricky. Practice rolling to your side and pushing up with your arms instead of sitting straight up (this is called the "log roll" technique). Learning this before birth can make the transition much easier.  Practice good body mechanics for getting out of chairs, bending, lifting, and squatting.

3. Focus on Deep Breathing

Diaphragmatic breathing (360 breathing) is one of the simplest ways to start reconnecting with your core and managing pain postpartum. Practicing it now will make it second nature when you start healing.

4. Prepare Your Home for Recovery

Set up a cozy, accessible spot with pillows, snacks, water, and anything you’ll need while resting. If your bed is high or low, consider where you’ll be most comfortable getting in and out of bed. A bassinet that swivels or sits next to the bed can also make lifting baby easier.

• Seat belt pad

• Belly pillow

• Belly binder (although many hospitals will send you home with one for free)

Early Healing After a C-Section

The first six weeks postpartum are all about rest, protection, and gentle movement. Your body just went through a major surgery and brought a baby into the world—give yourself grace as you heal.

1. Prioritize Rest

   
   

In the first few days, your body is healing a deep incision through multiple layers of tissue. Rest is essential, but gentle movement helps prevent complications like blood clots. I recommend following the 5-5-5 Rule:

• Days 1-5: Rest in bed, bond with baby, eat nourishing foods, and hydrating

• Days 6-10: Rest on the bed, sitting up and moving more while still in bed

• Days 11-15: Move around the bed, moving more around the bed but still focusing on recovery and rest

2. Move in a Way That Supports Healing

- Log roll to get out of bed – roll to your side, use your arms to push yourself up, and avoid sitting straight up to protect your incision.

- Take short, gentle walks – movement increases circulation, reduces stiffness, and helps with swelling. Even walking around the house counts!

- Avoid heavy lifting – the guideline is to lift nothing heavier than your baby for the first 6 weeks.

3. Manage Pain & Support Your Scar

- Stay on top of your pain with the medications prescribed. If you have questions on your medication, speak to your OB/midwife.

-Keep the scar clean and dry. Use antibacterial soap for the scar until it is fully closed and wash daily. Do not pick at the scar.

-Use ice or heat as needed – Ice can help with pain and swelling, while a warm compress may help relax tension around your scar.

- Try scar massage (when cleared by your provider) – After your incision has fully closed (typically around 6 weeks), gentle scar massage can prevent adhesions and improve mobility. A pelvic health PT can teach you how!

• Start using scar tape to promote good tissue healing once scar is fully closed

• Use only unscented lotion on and around the scar

- Wear abdominal support (if it feels good)

– A soft belly wrap or compression shorts can provide gentle support, but they should never feel restrictive or forceful.

4. Reconnect With Your Breath & Core

Even in the first few days, deep breathing is one of the best ways to start healing.

- Try placing your hands on your lower ribs and breathing deeply, expanding through your belly and sides.

- This helps with core activation, lymphatic drainage, and relaxation.

5. Listen to Your Body

- If something feels like too much, ease up.

- Sharp pain, excessive swelling, or increased bleeding means you’re likely overdoing it.

- Ask for help—rest is just as important as movement in your recovery.

When to See a Pelvic Health PT

C-section recovery doesn’t stop at 6 weeks! Many moms experience lingering core weakness, tightness around their scar, or difficulty returning to exercise and daily activities. A pelvic health PT can help with:

✅ Core and pelvic floor strengthening

✅ Scar mobility and desensitization

✅ Posture and body mechanics for lifting/carrying baby

✅ Guidance for safely returning to workouts

Final Thoughts

A C-section is a major event, but with the right preparation and support, you can recover well and feel strong in your postpartum journey. Be patient with your body, take small steps each day, and don’t hesitate to reach out for professional support when needed.

If you’re preparing for a C-section or struggling with postpartum healing, Catalyst Physical Therapy is here to help. Contact us to schedule an evaluation and get personalized guidance for your recovery!