When Can I Start Walking After a C-Section?
Learn when it’s safe to start walking after a C section, how to ease back into movement, and what to expect in your recovery timeline.
My First Walk After a C Section
Five days after my second C section, I was recovering in a quiet seaside town in southern New Zealand. The air was cool, my baby was snuggled against my chest, and for the first time since giving birth, I felt ready to move. Not just to get somewhere like around the house, or from the car to the door, but really take some strides.
I wrapped my coat tightly and took a few careful steps across the sand. At first, it felt incredible. The sunlight, the sea breeze, and the sense of freedom. But after about ten metres, I felt a pulling across my scar. After fifteen metres, the pulling became painful so I stopped.
“That’s enough for today,” I whispered to my tiny boy. Slowly I turned back towards my family and walked much more slowly back to them. My husband helped me up the sandy bank, and I eased down onto the soft grass. It wasn’t far, but it was progress.
That little walk felt like a win. I was moving again!
Mindset and recovery: C Section recovery is similar to injury recovery
In my fifteen years as a physiotherapist, I’ve seen how much our mindset influences healing. People who feel calm, informed, and optimistic before surgery often recover faster and feel more confident afterwards. Research backs this up too.
After my first C section, an emergency cesarean after a very long labour, I had no idea what to expect. My second was planned, and I assumed it would be easier. But in those early days, I was still sore, still slow, and relying on pain relief just to shower or take my daughter to the playground next door.
I remember feeling frustrated and even disappointed. I expected a faster recovery with a planned C-Section, and found myself comparing my two cesarean experiences. But recovery isn’t a competition, and it’s never identical from one birth to another. Looking back I should known remembered what I tell my patients: It’s a process of patience and gentle persistence. However, while my positive thinking and my expectation that I would recovery quickly didn’t help in the very early days, it did help soon after.
A lovely mum and bub in the sunlight
My C Section Recovery Timeline:
Wondering How long will the pain last? When can I move comfortably and safely? Here’s my experience:
By about day ten, something began to change. The sharp pain faded to a dull ache. I could move more freely, stand a little taller, and walk further before needing to rest. By day 15, I was able to wear my baby in the front pack and go for longer walks to a coffee shop and explore my surroundings.
This improvement was down to a few reasons. I truly believe they were:
I wasn’t learning early motherhood for the first time. This took away a lot of worry/concern.
My surgery had been planned which can influence how the surgery is done eg. Surgeons aren’t rushing
I planned ahead with some Postnatal essentials I knew I would need.
I expected I would recovery faster. Friends who had elective cesareans had told me it gets easier quickly! That stayed in my mind.
(*Important note: The information in this post is for general educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your doctor, obstetrician, or midwife before making changes to your recovery, exercise, or lifestyle after a C-section. Physio Caitlin (Caitlin Reid/Wilson) accepts no responsibility or liability for any injury, loss, or outcome that may occur as a result of following this information.)
Essential Things to make Walking after C Section Easier
The baby and maternity market is flooded with products. I think of it like the wedding market! Add the word ‘baby’ or ‘maternity’ to a product and it gets a huge price tag. It’s almost impossible to wade through the millions of products to find what’s just a novelty product versus what can really accelerate your healing and help you feel supported. The more supported you feel, the more ready you will be to start moving and walking. So in general, these items and strategies really helped me:
Compression garments for incision and core support
Heaps of water and high protein snacks to help keep me going when my needs were so high
A pain management plan to take them in a staggered approach to prevent my pain from peaking
Breastfeeding positions that didn’t strain my scar
Gentle core activation exercises for stability early on to make caring for my toddler and baby easier
Once those supports were in place, my recovery felt smoother. I wasn’t just coping, I was healing.
If you want to feel prepared too, my C Section Recovery Course ($29) walks you through everything that helped me like pain relief tips, scar care, movement, and rebuilding strength. Sure this is something I’m selling, but I made it during my maternity leave as I’m on a mission to provide better support to c section mums. That’s why the price is low. Check out the page and the intro video. If it’s not for you, no worries! But it’s everything I wish I’d known that really made my life easier.
Little cutie saying “i want to go for a walk!”
The Power of Calm and Confidence during Healing
As a second-time mum I knew what to expect. Not just in the surgery itself, which also helped, but in every moment following it. That experience helped me stay calm even in moments of soreness. I didn’t have to learn how to swaddle, or how to hold a tiny baby’s wobbly head while helping them latch. I’d done it all before. And while every baby is different, that knowledge helped me feel more confident and more ready to get moving safely.
Plus, the actually surgery was done slowly. Now this part is out of our control of course, but I did think it helped.
When Can I Start Walking After a C Section?
This is the question I get asked so much. So here’s a general answer: You can usually start walking quite early, even in the hospital. Once your catheter is removed, gentle steps around your room are encouraged. These early movements improve circulation, help your digestion, and reduce the risk of blood clots after surgery.
When you’re home, keep up light movement throughout the day. Try to stand and walk around each hour or two, even just from room to room. Avoid staying in bed or on the couch for long stretches. Compression stockings can help during those first few weeks, and most women are prescribed medication like Clexane to further reduce DVT risk.
Walking for Exercise After a C Section
Walking is one of the safest and best exercises after a cesarean, but go slowly and listen to your body.
Here’s a gentle timeline to guide you:
Week 1–2: Small, slow walks around your house or garden, and around the block.
Week 3–4: Short strolls down the street and any try not to add any load if you’re doing longer walks. Eg. no front pack.
Week 6 and beyond: Gradually increase your pace and distance. Most women feel ready for some exercise at this point.
How do I know if I’ve overdone it after a csection?
I got so excited by my turning point around day 15 that around day 17, I popped my newly turned 3-year-old in the pram and headed off. Ignoring my own professional advice to only walk short distances in the first 2-3 weeks, I headed off to the lakeside playground. I felt good on the way there and enjoyed watching my visiting sister push my daughter and her son on the swings while I fed my baby. How dreamy. As we started walking home though, my grumbling SIJ (sacroiliac joint) in my lower right hip area became sore. With each step it got sorer, and the load of my baby in the front pack didn’t help. I’d gone too far, and pushing the pram with a heavy 3-year-old on the way home made it worse. It eased that afternoon, but I knew I’d overdone it. The next day I rested and felt great. Don’t do what I did. Especially if you have another child. Keep the longer walks for week 3+. If you feel an increase in soreness or your bleeding on your pad has increased, you’ve probably overdone it. If your pain or bleeding has changed dramatically let your medical team/midwife know ASAP.
Top tips to help you walk after c section successfully:
Take pain relief 30 minutes before you plan to go for your walk. This allows it to ‘kick in’ in time to support your endeavour.
Use the pram/stroller in the early weeks. This added support is great if you get sore halfway through.
Plan to do a short circuit. You can always do two laps if you’re feeling great! But a circuit prevent you getting stuck somewhere if you go too far and are too sore to get home.
Start gentle core activation exercises before you start walking further. ‘Waking up’ your core before more demanding physical tasks is vital. Get guidance on this fromy my C Section Recovery Course or a women’s health physio in person.
Remember, recovery is deeply individual. Some women progress faster, others slower, and both are completely normal. If you feel pulling, stinging, or excessive fatigue, take a break. Listen to your body better than I did! You’re rebuilding from major surgery as well as slowly rebuilding your body after a long nine months of pregnancy. It’s easy to want to get going again,and absolutely do! But be gentle on yourself and think regular, small walks rather than long exhausting walks.
That first walk after a C section might be only a few steps, but it’s a powerful one. Every little bit of movement is a sign of healing and strength returning. Be patient, be gentle, and celebrate every milestone. With preparation, knowledge, and compassion for yourself, you can make your C section recovery smoother and more empowering.
You’ve got this.
Want to feel supported at every stage of your cesarean recovery?
Check out the trailer for my $29 C Section Recovery Course, where I’ll guide you through gentle exercises, movement confidence, and practical tips to help you heal well and feel like yourself again.
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