C-section recovery: the not-so-secret guide to bouncing back for new moms
In South Africa, around 26% of babies born in public hospitals are delivered by C-section, while the number jumps to 77% for moms on medical aid.
These statistics make C-sections a common part of childbirth, but despite how routine this procedure may seem, it’s still major surgery that requires significant recovery time.
For many moms, the reality of a C-section hits harder than expected. Did you know that during the procedure, seven layers of tissue are cut?
And yet, just hours later, moms are expected to be up on their feet caring for a newborn. Add sleep deprivation, uterus contractions, and breastfeeding struggles, and it’s no wonder why recovery feels so overwhelming.
If you or your partner are preparing for a C-section or currently navigating the recovery phase, here’s what you need to know including do’s, don’ts, and the ways in which families can help.
Adjusting expectations: it’s okay to grieve.
For many moms, a C-section wasn’t part of their original birth plan. One mom on Reddit shared her experience.
“I was happy at the arrival of a son, but I grieved for the all-natural birth I thought I’d have. I felt like I’d failed my baby and taken ‘the easy way out.’ (Spoiler: there’s nothing easy about a C-section!)”
According to research, it’s common to experience a mix of emotions after a C-section, from relief to sadness.
To grieve the birth experience you had hoped for. Allow yourself to feel sad, even if people around you insist this should be the happiest time of your life.
How to heal faster after a C-section
Rest is the cornerstone of recovery after a C-section. “Don’t let anyone tell you it’s just a routine procedure,” says Annalisa Thomas, founder of Oilo Studio, a nursery and postpartum essentials brand. Your body needs time and care to heal.”
Healing takes energy, which is why it’s so important to prioritise rest. Enough rest during that period helps reduce inflammation, support wound healing, and maintain energy levels for caring for your newborn
But it’s not just about the physical. Sleep deprivation can worsen postpartum depression, increase anxiety, and make the newborn phase feel even more overwhelming.
“That’s why creating a comfortable, nurturing space is key to emotional and physical healing.”
Do’s and don’ts after a C-section
What to do after a C-section
Rest, but move gently: While rest is vital, light movement (like short, slow walks) is encouraged to prevent complications like blood clots.
Keep the incision clean: Follow your doctor’s instructions for cleaning and drying your incision site to avoid infections.
Wear comfortable clothing: Choose loose-fitting clothes and high-waisted underwear that won’t irritate the incision area.
Stay hydrated and eat well: Focus on nutrient-dense foods to fuel your recovery. Protein, fibre, and plenty of water are your best friends.
Ask for help: Whether it’s your partner, family, or friends, don’t hesitate to lean on your support system.
What not to do after a C-section
Don’t lift anything heavy: Avoid heavy lifting (yes, even laundry baskets!) for the first six weeks.
Don’t ignore pain: If you notice increased pain, swelling, or signs of infection, contact your healthcare provider immediately.
Don’t skip follow-up appointments: Your doctor will monitor your healing and address any concerns during these visits.
Don’t overdo it: It’s tempting to jump back into your pre-baby routine but remember: overexertion can delay healing.
Comfortable sleep positions for recovery
Getting comfortable after a C-section can feel like solving a puzzle but the right sleeping position can make all the difference:
Back sleeping: Lying flat on your back reduces pressure on your incision. Place a pillow under your knees for added support.
Side sleeping: If back sleeping isn’t your thing, lie on your left side with a pillow between your knees. This improves blood flow and reduces swelling.
Reclined position: Propping yourself up with pillows or using a recliner keeps your torso elevated, which can ease discomfort and make getting in and out of bed easier.
C-section recovery isn’t just a mom’s journey - it’s a family affair.
Here are ways loved ones can ease the burden:
- Be hands-on, partners can take on diaper changes, bottle feeds, and household chores.
- Offer emotional support, and validate your partner’s feelings, whether she’s overwhelmed, frustrated, or simply exhausted.
- Create a restful environment, help set up a cosy space with soft lighting, comfortable seating, and baby essentials within arm’s reach.
- Encourage self-care
- Most importantly be patient, healing takes time. Avoid putting pressure on her to "bounce back" quickly.
Recovering from a C-section isn’t easy but with the right mindset, support, and strategies, it’s manageable.
As Thomas says, “Give yourself permission to focus on recovery. It’s not just about healing physically it’s about creating moments of peace and joy in this transitional time.”