A Holistic Approach To Healing After C-Section

Your sweet bundle of joy is finally here—but you may be surprised by how drained you feel. Your body is recovering from growing a whole human and undergoing major abdominal surgery, as well as experiencing hormonal surges and adjusting to providing your newborn round the clock care and minimal sleep. That is a lot!

Below are some recovery tips for the first few weeks postpartum after a C-section:

• Rest as much as possible, especially in the first 7–10 days, but do try walking short distances a few times a day to prevent clots and support circulation.
• Accept help with cooking, chores, and infant care, and be okay with some chores not getting “done” during these early days.
• Use a belly binder as needed for core stability and to reduce the feeling of “everything falling out.”

You need protein, zinc, vitamin C, B vitamins, and collagen to rebuild tissue, plus healthy fats to support your hormones and energy levels. This is not a time to worry about “bouncing back,” but rather a time to focus on nourishing your body.

To learn more about the importance of nutrition postpartum, read this article: What Is Postnatal Depletion Syndrome?

• Bone broth, and soups and stews made using bone broth
• Grass-fed meats, pastured eggs, and wild-caught salmon
• Iron-rich foods like beef liver or desiccated liver capsules 
• Fiber-rich fruits, veggies and whole grains
• Hydrating teas like nettle or red raspberry leaf (great for postpartum recovery)

For some nourishing postpartum recipes, see this article: Nourishing Postpartum Freezer Meals: Family-Friendly Recipes To Stock Your Freezer

It is important to stay on top of pain management after a C-section—not only for your comfort, but also to support your mobility, reduce stress, and improve your ability to bond and breastfeed. Unmanaged pain can interfere with your sleep, your ability to hold or nurse your baby comfortably, and your body’s natural healing process.

Many mothers are concerned about taking pain medication while breastfeeding. Fortunately, most commonly prescribed postpartum pain medications are considered safe in breastfeeding when used appropriately and under supervision. Your doctor may prescribe any or multiple of the following:

• Acetaminophen (Tylenol): Generally considered safe and often the first-line option.
• Ibuprofen (Advil, Motrin): A non-steroidal anti-inflammatory that’s compatible with breastfeeding and can help reduce both pain and inflammation.
• Low-dose opioids (e.g., oxycodone or hydrocodone): Sometimes prescribed in the immediate postoperative period for more severe pain. These are generally safe short-term while nursing but should be used with caution and under your provider’s guidance.

You can learn more about these pain medicines in this article: Are Over-The-Counter Painkillers Safe?

Tip: Taking medications right after nursing may minimize the amount passed to your baby.

In addition to medications, many mothers benefit from complementary and non-pharmacological tools:

• Arnica montana: May ease bruising, swelling, and general post-surgical soreness (7). Available as homeopathic pellets or topical oil (do not apply on open wounds).
• Ginger: Supportive of the inflammatory response (8) and may help digestive symptoms.
• Mother's Nature Profen™: A natural botanical blend that includes turmeric, boswellia, and other herbs that support the inflammatory response.
• Mother's Peace & Calm✝︎™: Gentle herbs like lemon balm plus l-theanine help ease occasional tension, support sleep, and promote a sense of calm.

Always check with your provider before adding herbs, essential oils, or supplements postpartum—especially while breastfeeding.

To learn more about herbs for pain relief, read this article: Herbs For Pain Relief In Pregnancy & Lactation

One more tip on pain: don’t wait until the pain is severe—take your doctor ordered pain medication as prescribed for the first few days after your c-section, even if you feel okay. Staying ahead of the pain can prevent unnecessary suffering and allow your nervous system to stay calmer and more balanced.

If you are experiencing perineal discomfort after your c-section, you have some support options available to you:

• Herbal sitz baths
• Herbal ointments, like Relieve & Restore Hem Balm
• Stool softeners to prevent straining

To learn more about perineal healing, read this article: Perineal Healing Postpartum: What to Expect & How to Support Recovery, Plus a Recipe for Herbal Healing Pads

Below are some breastfeeding tips for moms who are recovering from a c-section birth:

• Try side-lying or football hold positions to keep weight off your abdomen.
• Use pillows to support baby and avoid pressure on the incision.
• Prioritize skin-to-skin contact as often as possible to help support milk production and strengthen the maternal-infant bond.
• Stay well-hydrated and nourished, and don’t hesitate to ask for help. A lactation consultant can be a valuable resource, even if you’ve breastfed before.

For more nursing tips, read this article: Dr. Green Mom’s Guide to Breastfeeding Basics: Mastering Latch, Supply, & Common Challenges

During pregnancy, your pelvic floor and deep core muscles have undergone tremendous strain. Supporting their recovery helps prevent issues like back pain, prolapse, and incontinence down the line. Some ways you can support your core and pelvic floor function (once cleared by your doctor) include:

• Diaphragmatic breathing to re-engage your core from the inside out
• Gentle exercises like heel slides, pelvic tilts, or bridging (as tolerated)
• Postpartum yoga or Pilates
• Pelvic floor physical therapy - especially if you’re experiencing pressure, heaviness, pain, or urinary symptoms

This is not the time for crunches, planks, or high-impact workouts. Focus on reconnecting with your body rather than rushing back into fitness. If you notice coning—a bulging or doming along the midline of your abdomen when you lift your head or strain—it’s a sign that your core is not yet ready for that level of activity and may indicate diastasis recti (abdominal separation).

You may also like this article: Micro Workouts For New Parents

Healing from a cesarean birth is a process. Even if things seem to be going well, it's important to stay alert to signs that may indicate complications. Some discomfort is a normal part of healing, but some symptoms may require medical attention. 

Contact your healthcare provider if you notice any of the following:

• Fever, redness, or discharge from the incision
• Heavy vaginal bleeding (soaking through a pad in under an hour)
• Foul-smelling lochia or vaginal discharge
• New or increasing abdominal or pelvic pain
• Symptoms of a blood clot (e.g., calf pain, swelling, shortness of breath)
• Signs of postpartum depression or anxiety that interfere with daily functioning

To learn more about postpartum mood disorders, read these articles: Identifying and Managing Postpartum Depression and Understanding and Managing Postpartum Anxiety

The three-month mark is often seen as the end of the “immediate” postpartum period—but for many mothers, this can be a confusing and even disappointing milestone. You may have expected to feel back to “normal” by now, yet still find yourself struggling with fatigue, tenderness around your scar, emotional ups and downs, or a body that feels unfamiliar.

This is normal. And you are not behind.

Healing from a (cesarean) birth is a long-term process—one that involves not just physical recovery, but also hormonal recalibration and an emotional process.

At any point during the first year or two postpartum, you may still experience the following:

• Core or pelvic floor weakness (this can be supported through pelvic floor therapy!)
• Fatigue or disrupted sleep (especially if baby is still waking often)
• Pain, numbness, or sensitivity around your scar
• Emotional waves—grief, gratitude, frustration, or vulnerability
• A desire to return to your old self… while realizing you’ve fundamentally changed

Continue supporting yourself by staying consistent with nourishing foods and targeted supplements. Keep up with gentle movement like walking, low-impact strength training, and when you’re ready, continue to build from there.

And most importantly, be mindful of the pressure to “get your body back”—you haven’t lost it. You’ve done something extraordinary, and it’s okay for your recovery to reflect that.

If you’re still experiencing pain with daily activities, intimacy, or exercise—or if your scar feels tight, stuck, or painful—it may be time to work with a pelvic floor therapist or postpartum rehab specialist. Emotional support is equally important. If you're feeling low, anxious, or emotionally flat, reach out to a provider trained in postpartum mental health.

C-section recovery is a gradual process that extends well beyond the six-week mark. Full healing can take months. In the first few weeks, focus on rest, pain management, nutrient-dense foods, and gentle movement. As healing progresses, start to increase your physical activity, support your core and pelvic floor, begin scar massage (once cleared), and continue nourishing your body with nutritious meals. It’s normal to experience fatigue, tenderness, or minor emotional ups and downs even after three months, so be gentle with yourself. You’ve got this mama!