Almost everything else can wait – C-section recovery kit must-haves, from rest and physical therapies to vit C, collagen & more
Recovering from a C-section isn’t just about rest. It’s about being supported, nourished and building back ever so gently. Whether this is your first baby or you’re a seasoned pro, if you’re having (or have had) a Caesarean birth, you deserve (and your body requires) a calm, confident recovery period, and that starts with the right kit, care and daily support.
In this comprehensive guide, we’ll answer the biggest questions. How long is C-section recovery, exactly? What helps C-section scars heal? Everything, right down to the specifics around what we can eat after a C-section, to heal faster. Plus, we’ll walk through your ultimate C-section recovery kit, backed by evidence, expert tips and tried-and-tested advice from real mums.
How long is c-section recovery?
Every recovery is different, but the NHS notes that it can take around 6-8 weeks to feel like yourself again, with many parents reporting up to 12 weeks for full energy and mobility. Be patient, listen to your body, and remember: healing is not linear.
From week one, your focus will be on rest, pain management, mobility (just a little), and nutrition. Over the coming weeks, you’ll gradually build up strength and return to activities at your own pace.
Don’t rush into anything (particularly things like housework, or attempting too much in any given day – my own weak spots) – it can all wait.
Still pregnant? If you’re prepping your c section recovery kit (and points to you if so!), staying fit and strong now can really help support recovery later. I recommend lots of gentle walking, and a really great pregnancy or birth prep yoga class. Yolande Diver is my ride or die, here.
The ultimate c-section recovery kit
Before your surgery – or while recovering – you’ll want to gather a few essentials. These will save you time, pain, and late-night pharmacy runs.
Top c-section recovery must-haves:
- High-waisted, soft cotton underwear (avoid elastic rubbing on your scar)
- Loose, front-opening nighties and tops
- Maternity pads (yes, you’ll still bleed)
- Compression pants or a recovery belt (many mamas swear by these)
- Scar-friendly silicone strips or gel (start when the wound is fully closed)
- A supportive pillow (to brace your tummy during sneezes/coughs/laughs)
- Bone broth, protein snacks and water bottle
- Pain relief as prescribed
- Supplements (see below for my personal stack)
What to eat after a c-section for fast recovery
Your body has just been through major abdominal surgery – nutrition is your secret weapon for building back.
Prioritise protein
My absolute go-to for c-section recovery nutrition Ali Miller RD advises to aim for up to 2g of protein per kg of body weight, especially in the first two weeks. This is essential for wound healing and keeping your energy up.
Try:
- Whey protein smoothies (try any of Ali’s in her brilliant $1.99 e-book – I made the Cherry Nirvana yesterday and it is so good)
- Protein muffins (like these blueberry banana ones)
- Perfect Bars (grab-and-go, whole-food options)
- Hard boiled eggs, tinned fish & seeds
Sip bone broth
Bone broth is rich in collagen, glycine and minerals that soothe digestion, rebuild connective tissue and aid recovery. Pack it into your hospital bag or postpartum care kit – in the US, check out Fond Bone Broth and in the UK, I go for Freja for a convenient, shelf-stable option.
Goal: 1-2 cups per day
Stay hydrated
Water, electrolyte drinks (think coconut water, or Ali Miller’s lemon-lime gelatin gummies – these also support your all-important collagen and vitamin C intake, keep reading for the intel). Plus, specific herbal teas will support tissue healing, milk supply and reduce puffiness.
Read: How to relieve postpartum constipation
Load up on vitamin C (& other key micronutrients)
Vitamin C supports collagen production and scar healing. Leafy greens, citrus fruit, peppers and collagen-rich snacks will help.
Other must-have micronutrients include:
- Zinc (beef, lamb & hemp seeds)
- Iron (spinach, dark chocolate (yay!) and lentils)
- Magnesium (try what bran and amaranth in your smoothies and bakes, plus spinach)
- Omega-3s (oily fish and – surprise, surprise – brussels sprouts!)
Alongside these, bear in mind these specific supplement pointers (ask your healthcare provider first):
- a turmeric supplement, to help manage inflammation
- an antioxidant, for detoxification support
- a targeted probiotic – look for one containing the S. Boulardii strain, which can be helpful after surgery, or during/after a course of antibiotics
- L-glutamine in supplement form, to support your GI lining post-surgery
Gentle movement & c-section recovery workouts
Note, I would always advocate rest, if in doubt. That said, some gentle physical therapy can support a really strong recovery – but timing is everything.
Here’s a pocket guide for your kit:
Week 1-2: a (tiny) bit of walking
Begin with short, slow walks around the house, standing fully upright. This helps reduce blood clots, supports digestion and restores muscle memory.
Week 3-5: stretch and breathe
Diaphragmatic breathing, pelvic tilts, ankle pumps and shoulder rolls can relieve tension and build up to light core reactivation.
Tip: Check out Sue Boughton’s Doula Directory for postnatal specialists near you. I found my go-to pre and postnatal yoga classes though Sue.
Week 6-12: (potentially) begin recovery workouts
With sign-off from your GP or consultant, you can begin C-section-safe rehab workouts. Focus on:
- Deep core activation (not crunches!)
- Pelvic floor work
- Posture and glute strengthening
- Walking or swimming
C-section scar recovery – things to bear in mind
Your c-section scar needs a little help to heal beautifully.
Once your wound is fully healed and closed (usually after 6 weeks), you can begin gentle scar massage and skincare.
Massage tips
Read: C-section shelf and massage tips
Massage helps:
- Prevent tight scar tissue and adhesions
- Improve blood flow and healing
- Reduce discomfort or numbness
How to: Use circular movements with clean hands and a nourishing oil (vitamin E, rosehip, or castor oil). Apply gentle pressure for 3-5 minutes a few times a week.
Topical must-haves
- Silicone scar sheets or gel (when wound is healed)
- Vitamin C serum (to support collagen and skin tone)
- Castor oil packs (for scar tissue and inflammation)
C-section recovery timeline at a glance
I love a timeline, to help me really feel the progress my body is making. Screenshot this to keep your mindset and recovery on track.
Week 1-2:
Focus: Pain relief, gentle walking, rest, protein-rich meals
your mindset and recovery on track.
Week 3-5:
Focus: Start breathing exercises, posture checks, continue anti-inflammatory support
Week 6-8:
Focus: Scar massage, GP check, light rehab movements
Week 9-12:
Focus: Add light workouts, walking longer distances, and specific healing support (talk therapy, group yoga, etc)
Week 12+:
Focus: Strengthen core, pelvic floor, monitor scar healing, emotional wellbeing check-in
Layer it in – emotional support and therapy
You’ve had surgery, birthed a baby, and are running on very little sleep. It’s a lot. Be kind to yourself, ask for help, and try not to compare your recovery to others.
Postnatal therapy, journalling, walking chats with a friend, and community support can make a world of difference. Keep an eye out for signs of postpartum depression or anxiety, and speak to your GP if anything feels off.
Final word: let recovery be your job (& our founder’s top 5)
Whether you planned your C-section or it came as a surprise, know this: you are strong, your body is healing, and you deserve every ounce of support. Equip yourself with the best C-section recovery kit, fuel your body like the queen you are, and take recovery one breath, one walk, one nap at a time.
TRB founder & CEO Eloise has had two sections (both for twin births), and really knows the score. Here are her top five learnings, and tips for recovery – with the emphasis on really. Letting. Go.
- Skip the cleaning for guests – don’t stress about tidying or hoovering. Your body needs rest more than the living room needs to look clean.
- Let someone else lift the kids – even if you feel OK, avoid lifting anything heavier than your baby in the early weeks.
- Avoid driving – and when you’re cleared to drive, ease back in. Sharp braking or twisting really jarred my core.
- Don’t rush back to “normal” life – take the pressure off. Your healing timeline is yours alone. I am not very good at this!
- If something doesn’t feel right, see your doctor – redness, swelling, or a foul smell around your scar could mean infection. It did for me – don’t wait it out.
Eloise says,
“These may all sound a bit negative, but maybe it’s more a case of setting my boundaries earlier on – or I wish I had! These are the things I wish I’d taken seriously after my C-section.”
On your kit list
Stuck for things to watch and do? Keep all of these on rotation.
