Belly Birth Recovery Guide: A Holistic Approach to Healing after Cesarean Delivery

Written By Alexis Magnan-Callaway

The experience of being a birthing person is full of dos and don’ts, so I want to start by saying: however you choose to support your recovery is great. You can’t do everything all the time. Some things here might not seem possible at all. That’s ok. Your body knows how to heal itself and time heals all wounds. This is a comprehensive guide that covers many aspects of belly birth recovery. My hope is that you take what’s helpful, and leave behind what’s not. You are unique, and birth is a complex experience. Your recovery journey is yours to navigate – whether that’s full speed ahead or floating down the stream is totally up to you.

Realizing what my body endured helped me begin to understand how to heal, and you can learn more on what actually happens during a Cesarean here.  I've also put together a list of essential belly birth recovery items, which includes everything from comfortable underwear to medical grade adhesive remover. Having these items on hand can make a big difference in how you feel during the early weeks of healing.

To make this guide, I referenced publicly available research (like from the National Library of Medicine), guidance from established medical institutions (like Mayo Clinic), and individual credentialed experts. Links to those sources are included throughout.

As you take steps to heal, it's important to listen to your body and honor the journey, while also incorporating evidence-based medical guidelines. Let’s dive into how you can nurture both your body and soul during this healing process.

The First 12 Weeks: Immediate Postpartum Healing

1. Basic Rest and Recovery

After a cesarean, the first few weeks are critical for rest and recuperation. According to the American College of Obstetricians and Gynecologists (ACOG), it’s crucial to get enough rest during the early postpartum period, as your body is healing from major surgery.

  • Sleep as much as you can. And lay on your side, if possible. If you are nursing, consider pumping during the day and asking your partner or another support person to give the baby a bottle during one of their night wakings so you can get in one longer stretch. You can do this every night, every other night – whatever works for you. But you need sleep to recover. Melatonin is safe in low doses, so feel free to use it if you need to. Also – sleepytime tea is great. Get in and out of bed using a log roll, like this.

  • Keep yourself hydrated. In addition to flushing out all the drugs you were administered during the Cesarean, your body is also working to heal from the baby leaving your body AND major surgery, plus breastfeeding. You need a lot of water. Consider adding in electrolytes as well, I liked these.

  • Take a postnatal supplement. You can stay on your prenatal vitamin or switch to a postnatal vitamin, but you still need additional vitamins and minerals.

What worked for me: Pinkstork Postnatal+DHA & Breasthealth Plus probiotic in the morning, Smidge Evening Magnesium at night. (This is actually still my regimen now at 5 months postpartum). I also took a stool softener prescribed by my midwife for the first 7 days postpartum. 

  • Light movement is important, and equally important is avoiding overexertion. Movement will help you avoid blood clots and nudge your healing along. I’ll cover walking and movement in a different section below.

  • Avoid bending down or lifting anything heavier than your baby for the first six weeks. This helps protect your incision and allows your core muscles to recover without unnecessary strain.

2. Pain Management

Pain is a normal part of recovery, and it’s your body’s way of communicating its need for rest. You should be sent home with prescription strength ibuprofen and something stronger, like oxycodone. As time passes, you’ll bo able to wean yourself off of pain medicine. The pace is different for everyone. 

What worked for me: In addition to some of the natural options below, I alternated between ibuprofen and acetaminophen every 4 hours for the first 2 weeks. On day 15 postpartum, I started to cut back by skipping one dose per day until I was fully weaned off by 21 days postpartum. I never used the oxycodone I went home with, but it was peace of mind having it in the cabinet. And many women (understandably!) do need it to feel comfortable. This schedules won’t work for everyone, and you should listen to your body. 

There are also many ways to manage pain holistically. I used many of these alongside an ibuprofen and acetaminophen regimen. Some natural options include:

  • Applying a warm compress or heating pad to ease soreness, especially on your belly or in the lower back, which can become strained from bending without full core support (Mayo Clinic).

  • Taking arnica or bromelain supplements for swelling and bruising (National Center for Complementary and Integrative Health).

  • Using essential oils like lavender for relaxation and pain relief (Journal of Obstetrics and Gynaecology Research).

  • Drinking turmeric tea or using curcumin supplements for anti-inflammatory benefits (National Institutes of Health).

  • Wearing a belly binder can provide comfort and gentle support to your core and help stabilize your abdominal muscles as they heal. Many women find that wearing one for the first six weeks also improves mobility–I certainly did! It’s important to ensure that the compression is not too tight and the positioning is correct. Watch a couple Youtube videos to ensure you’ve got it right.

3. Walking

While it’s important to rest, early gentle movement is equally important to avoid complications such as blood clots. Begin with small walks around the house as soon as you feel able. Once you feel well enough, walk to the end of your street, then around the block, at a slow, easy pace. By 2 weeks postpartum, you may feel well enough to walk around the grocery store for up to a half hour or walk outside for 20 minutes nonstop. By 4-6 weeks, you can usually start walking a mile or so at a time. 

4. Gently Engaging Your Core

It's crucial to engage your core gently. A pelvic floor physical therapist is the best person to give you personalized guidance on how to start engaging your core. Here are two movements you can attempt at home and how to do them safely and effectively:

  • 360-Degree Diaphragmatic Breathing

    • Lie on your back or sit comfortably.

    • Place one hand on your ribs and the other on your lower belly.

    • Inhale deeply through your nose, allowing your ribcage and belly to expand outward (not just your chest).

    • Exhale slowly through your mouth, gently drawing your belly inward without straining.

    • Repeat 5-10 times, a few times a day.

  • Engaging Your Transverse Abdominis (Deep Core Muscles)

    • While lying down, think about pulling your belly button gently toward your spine without holding your breath.

    • Hold for a few seconds, then release.

    • Do this with your breath, engaging on the exhale.

    • This is a subtle movement – no bulging or straining!

  • What to Avoid for Now

❌ Crunches, sit-ups, and planks
❌ Heavy lifting
❌ Twisting movements

5. Scar Massage

Scar massage will improve the look and feel of your incision site. Once your incision has healed sufficiently (usually after 4-6 weeks), gentle scar massage can begin. Scar tissue may build up and limit movement around the incision area, leading to discomfort or stiffness. Massaging the area can encourage flexibility in the tissue and improve circulation. It can also prevent adhesions between the layers, which can cause complications years after your Cesarean if they develop. The best place to receive a scar massage and learn how to do it yourself is with a pelvic floor physical therapist. If you can’t see one, start by watching videos like this one on Youtube. You should aim to massage your scar 2-3 times per week for the first 6 months. 

6. Spiritual and Mental Health Support

Healing after a belly birth is not just physical; emotional and spiritual recovery are equally important. Here are some resources to support your mental and spiritual well-being during recovery:

Spiritual Healing and Mindfulness

Spiritual healing practices can support emotional well-being during recovery. 

  • Journaling and Meditation: Postpartum feeling can feel BIG and sometimes writing them down can help tame them. For meditation, apps like Headspace and Calm provide guided meditations and relaxation exercises for stress reduction. There are also many free meditations on Spotify. 

  • Energy Healers: Reiki practitioners, acupuncturists, crystal healers and EFT (Emotional Freedom Technique) practitioners can also help you ground yourself as you move through this big life transition. 

  • Prayer and Affirmations: Many people find comfort in prayer or repeating positive affirmations. If you're feeling disconnected from yourself, try writing down or saying out loud affirmations that remind you of your strength.

Support Groups

My weekly, local postpartum support group has been incredibly helpful in my healing. Connecting with other parents and hearing their experiences has been so comforting and special. Participating in a group like this can make a big difference! You can also find support online.

  • Online Support Groups: Facebook groups like The C-Section Sisterhood offer a space for C-section mothers to share experiences and provide mutual support.

  • Local Support Groups: Many hospitals and clinics offer virtual or in-person postpartum support groups for new parents. Ask around or search online to find one. I found mine through a friend who birthed a few months before me.

Therapy and Professional Support

Whether or not you're struggling to cope with the emotional aspects of recovery, seeking professional therapy can be incredibly helpful. This is a big transition time in your life–you’re adjusting to a new baby while physically recovering from a major medical event. And the hormonal changes are wild! If getting out of the house seems impossible, many therapists now offer virtual sessions. 

  • Psychology Today: Use their directory to find therapists who specialize in postpartum care. www.psychologytoday.com

  • Pelvic Floor and Trauma Therapy: For physical or emotional trauma related to your C-section, therapists specializing in pelvic floor recovery or birth trauma can provide tailored care.

If your birth experience was traumatic:

 A Note on Postpartum Depression

Postpartum depression (PPD) is common and affects many new parents. If you're feeling overwhelmed or disconnected, it's important to reach out for help:

  • Postpartum Support International (PSI): Offers support groups, a helpline, and a directory of local professionals for those struggling with postpartum mental health.
     www.postpartum.net

  • National Suicide Prevention Lifeline: If you're experiencing thoughts of self-harm, call 1-800-273-TALK (8255) or text HELLO to 741741 for free, confidential support.

3-6 Months After: Return to Movement and Beyond

Core Strengthening

At three months postpartum, you can usually begin gently strengthening your core, focusing on exercises that support recovery without placing undue strain on your body. Start with pelvic floor exercises (Kegels) to strengthen the pelvic floor, which is essential for overall core stability. Perform Kegels by squeezing the muscles you would use to stop urinating, holding for 5-10 seconds, and repeating 10-15 times throughout the day.

  • Modified planks could be introduced, starting from a hands-and-knees position. Extend one leg at a time, keeping your core engaged, and hold for a few seconds before switching legs. This variation minimizes strain on the incision site while strengthening the core.

  • The bridge exercise helps activate the glutes, lower back, and core. While lying on your back with knees bent, lift your hips towards the ceiling, engaging your glutes and core, and hold for a few seconds. 

  • Bird dogs also help improve stability and core strength. Start on all fours, extending one arm and the opposite leg, holding for a few seconds, then alternate sides.

  • Side-lying leg lifts target the obliques and hip muscles, helping to stabilize the core without putting pressure on the abdominal area. Lastly, focusing on walking with proper posture can naturally activate core muscles. Keep your shoulders back, engage your belly slightly, and maintain good posture while walking.

Remember to start slowly and listen to your body. If you feel any discomfort, stop and consult your healthcare provider or physical therapist.

Ongoing Pain Management

Hopefully most of your pain has subsided, but as your body continues to heal, you might experience lingering discomfort or nerve sensitivity near your scar. Some methods to help manage ongoing pain include:

6+ Months After: Long-Term Recovery and Strength Building

At six months, you may feel mostly recovered, but core strength, scar sensitivity, and pelvic health can still be areas to focus on.

  • Strength Training: Gradually incorporating core-strengthening exercises, such as Pilates or yoga, can help restore abdominal function.

  • Scar Desensitization: Light massage and exposure to different textures can help reduce lingering scar sensitivity.

  • Pelvic Floor Therapy: Continued therapy or check-ins with a pelvic floor therapist can support long-term recovery.

Professional Support for Your Healing Journey

You don’t have to do this alone. Postpartum doulas, lactation consultants, pelvic floor physical therapists, and mental health counselors specializing in birth trauma can provide vital support during your recovery. Seeking professional help early can ensure that you have the resources you need to heal.

  • Lactation Consultants: If you are breastfeeding, I recommend checkin out The Lactation Network (I personally used this site, and it connected me with a consultant who accepted insurance!). You can also ask your hospital, midwife, doula, or OB/GYN for recommendations. LCs are an amazing resource.

  • Postpartum Doulas: Find a postpartum doula through DONA International or your local doula network. Many doulas offer support with newborn care, emotional support, and light housework. My LC was also my postpartum doula and honestly at times, felt like my therapist.

  • Pelvic Floor Physical Therapists: Check out Pelvic Health Solutions or ask your healthcare provider for referrals to physical therapists specializing in pelvic floor recovery.

  • Postpartum Mental Health Counselors: Use the Psychology Today directory to find therapists who specialize in postpartum care. www.psychologytoday.com

  • Birth Trauma Mental Health Counselors: The Birth Trauma Association offers resources and guidance for finding therapists who specialize in supporting mothers dealing with birth trauma.

Go at your own pace.

Remember, healing from a Cesarean delivery is a journey—one that includes both medical and spiritual care. Be patient with yourself, and embrace the support of loved ones and professionals. Every step forward, no matter how small, is a victory! Every day, you are healing, and every day, you are strong.

Alexis Magnan-Callaway
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How A Doula Can Support Belly Birth