When Can I Resume Everyday Activities After a C-Section?

Wondering when you can walk, drive, or start exercise after a C-section? Discover safe recovery timelines and expert physiotherapist insights.

As a physiotherapist and c-section mum of two, I know how important clear, evidence-based guidance is during your C-section recovery. When you’re looking after your beautiful new little person, it’s often hard to prioritise your own recovery. But understanding a c-section recovery timeline can help you plan ahead. In this post, I’ll walk you through what the research says, what’s safe at each stage, and the small milestones you can celebrate along the way, plus a few first-hand learnings. From when you can start gentle walking, to driving after a C-section, you’ll find timelines, tips, and reassurance to help you heal with confidence. 

(*Important note: The information in this blog 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.)

Early recovery has a special timeline so you can get back to everyday activities. But strength and power recovery takes much longer. So be kind to yourself.

Are you wondering “When Can I Resume Everyday Activities After a C-Section?”

I was too. When I had my daughter via emergency cesarean, I found the discharge guidelines so vague and general. Like everyone else, I was told I couldn’t drive until 6-8 weeks (unless I really had to) and no exercise for a while. Plus, definitely no lifting heavier than my baby for 6 weeks. But what about everything else? 

When could I start walking? And what about gentle exercise? Sure, wait until 6 weeks, but then what? Luckily as a physio, I have some extra insight into recovery and even wound recovery which helped. But even then, I wanted more information. After I had my son, I found the information even more unhelpful. How could I do almost nothing when I had a just-turned-3-year-old to look after? So here are the answers I wanted which will hopefully be helpful for you.

When you’re feeling incredibly sore in the early days of c-section recovery, knowing when you can get back to everyday activities after c-section can help you see the road ahead. But let’s start understanding wound healing.

C-Section Recovery: The 4 Stages of Wound Healing

Recovering from a c-section is a journey, and knowing what’s happening inside your body can give you reassurance along the way. Your incision heals in four natural stages, each with its own role in recovery. 

1. Hemostasis (Immediate to 1–3 Days)

Right after surgery, your body works quickly to stop bleeding. Blood vessels tighten, platelets form a clot, and a protective scab begins to cover the wound.

2. Inflammation (Up to 6 Days)

In this phase, your immune system steps in like a clean-up crew, fighting bacteria, removing debris, and protecting against infection. You might notice some swelling, redness, or tenderness, which are normal signs of healing.

3. Proliferation (Days 4–24)

Now your body starts rebuilding from the inside out. Fresh collagen and new blood vessels create healthy granulation tissue, slowly strengthening the incision. This is when the wound begins to feel more secure.

4. Maturation/Remodeling (Weeks to Years)

The final stage is all about strengthening and softening. Collagen fibers reorganize, the scar becomes flatter and more flexible, and over time it blends more naturally with your skin. This process can continue for months, even up to two years.

What influences c-section wound healing rates?

Like any wound, c-section healing time depends on how your wound heals. This is influenced by lifestyle factors like smoking, and chronic illnesses like diabetes. Lifting and straining can also impede wound closure and healing times. 

It’s not just your incision site that’s healing during c-section recovery

Don’t forget, wound healing is just one part of your postnatal healing journey. Your internal placenta wound is also healing, as are all the muscles that stretched and changed during your pregnancy. Every stage of c-section recovery is your body’s way of protecting, rebuilding, and restoring. Knowing what’s normal can help you feel more confident and trust the healing process. 

How Long Does C-Section Recovery Take? 

At 6 weeks: Most c-section wounds will have closed, allowing you to move around your home as normal. It’s also a great time to start gentle exercises that use your muscle strength, rather than simple mobility/pain management exercises. Start very slowly and be guided by a Physiotherapist. 

Examples of things you might do at home at 6 weeks post c-section:

• Return to normal chores (hopefully you’ve had some time off cleaning and anything strenuous)

• Be able to lift things like your washing basket carefully as long as it’s no heavier than around 6kg.

When Can I Drive After a C-Section?

At 6 weeks you might start driving again (often doctors say you can drive once you can do everything required, including braking quickly and heavily, and turning your body to check your blind spots without soreness, which is often earlier than 6 weeks) Be guided by your own doctor and midwife on this.

Safe Exercises 6 Weeks After C-Section - examples

• A gentle Mums and bubs class run by a trained health professional who understands postnatal healing

• Workouts at home via postnatal apps such as Empowered Motherhood Program or my C-section Recovery Course. 

• Gentle deep core activation such as bent knee fall out and single leg lifts

• Bridges

• Pelvic floor: Concentrating on relaxing your pelvic floor as much as possible between lifting exercises (women’s health physios often note relaxing (not contracting) the pelvic floor after c-section can be difficult for most women)

Returning to Activity at 12 Weeks Post C-Section

At 12 weeks you’re probably feeling pretty ready to get moving a bit more. Not that it’s easy to find the time when you’re looking after a tiny person! But if you’re feeling ready for more, now you can start doing stronger exercises. These can include more abdominal exercises, stronger leg work and arms. Don’t forget mobility though. Strength is great, but your back will be feeling very stiff from all your carrying and feeding. Incorporate some luscious thoracic mobility into your recovery. I have a video on spinal movements to ease soreness in my $29 physio-led C-section Recovery Course. 

What You Can Do 12 Weeks Post C-Section at home:

• Manoeuvre heavier, more awkward items if needed, like re-positioning your nursing chair or lifting your toddler.

• Get up and down off the floor without soreness 

• Walk quickly when you need to eg. a quick rush to get out of a sudden downpour.

Safe Activity at 12 Weeks Post C-Section examples

• Deeper abdominal engagement such as hovers and working up to planks

• Oblique engagement such as side planks on knees

• Heavier leg work such as lunges and squats (eg. in a Mums and bubs barre class)

12 Weeks Post C-Section: Understanding Muscle Recovery and Strength

It’s so great you’re feeling stronger at 12 weeks. Please remember though, your body still has a long way to go. Being excited to get moving is fantastic and will help you recover well, but try not to expect to be back to normal. The 9 months of pregnancy and breastfeeding do everything from thin and lengthen the rectus abdominal muscles, to change the makeup of your muscles. Enjoy feeling your body is ready for more and get moving! But remember Postnatal recovery takes a minimum of 6 months, and most people say your muscles won’t be ready for heavy strength work until you stop breastfeeding. Strengthening during this period is important as it makes your body more able to care for you bub. You’ll be tired, so you need strong muscles to help move you around the world!

C-Section Recovery: Why Your Muscles Need Gentle, Gradual Training (it’s science)

After giving birth, your estrogen levels drop sharply, which can temporarily reduce muscle strength and slow protein synthesis, making it harder for muscles to adapt quickly to exercise. This also affects connective tissues, including your pelvic floor and abdominal muscles, which may feel softer and tire more easily. The good news is your body is ready to rebuild and grow stronger.

Gradually returning to gentle core, pelvic floor, and low-impact strength exercises helps your muscles recover safely, restore ligament elasticity, and regain confidence and resilience at your own pace.

Cool fact it’s not just muscles that change: Did you know it takes years for the brain and hormonal changes linked to pregnancy and birth to settle? And even then most of these changes are life long? 

When Can I Start Walking After a C-Section?

That first walk after a c-section feels like a momentous task, and deserves huge celebration! And there’s no specific guideline on when you can try it. But in general, you can try a walk around the block in week 1. You can try a slightly longer walk after 2 weeks. And you can try a hill walk or walk for exercise around week 6. Just remember your endurance will be much lower than usual, so plan to take it extra easy. If you do a shorter loop you can always do a second loop. It’s a far better option than walking too far and getting sore, knowing you need to walk all the way home. Taking the pram in the early weeks is a good option as it gives you extra stability and is less tiring than the front pack.

Wondering “when can I walk after a c-section?” even around home? Start ASAP

DVT is a real concern after c-section, so walking around your hospital room as soon as your catheter is out is important. Once you’re home, getting up and about, and mobilising between rooms is vital to prevent DVT. Wearing compression stockings or ‘TED” stockings is also very helpful in week 1-2. You may also be discharged with a medication like Clexane to prevent DVT.

How to Care for Your Toddler After a C-Section (Without Lifting or Straining)

Being told to take it easy after your c-section makes sense, but when you have a little toddler to care for it’s much harder. In my case, I was lucky my eldest was three by the time my second was born, so she was able to climb into her carseat and walk most distances without needing me to lift and carry her. But! If your little person is younger or needs more help, this is where you may need to be inventive. 

Toddler Care Tips for C-Section Recovery

• Set up a step stool so your toddler can climb onto the couch or cuddle on your feeding chair while you’re feeding.

• Consider using audiobooks when you need a rest. I find bluetooth headphones an absolute lifesaver. Spotify has fantastic Disney storytimes and other great audiobooks for kids. Of course, we all use TV when we need to, but audio is a great option when you know your little one has had enough screen time.

• Sit on the floor with them instead of lifting them up for playtime once you’re able to get on and off the ground without pain.

• Use kitchen helper or toddler towers so your little one can get up to watch you at the bench without being lifted

• Use the front pack once you’re able to, so you can put your eldest in the pram. Don’t overdo it though. Keep distances short until you’re not sore when you use it. Using the ‘pad in your waistband’ trick is great - details in my C-section recovery course.

• Involve your toddler in caring for the baby with safe, simple “helper” jobs.

FAQ: Can I Pick Up My Toddler After a C-Section?
Many mums wonder “When can I safely lift my toddler after a C-section?” The answer depends on your healing and your doctor or physiotherapist’s guidance. In general, it’s safest to avoid lifting heavy loads for at least the first 6 weeks, while your incision and core muscles recover. Instead, use safe alternatives like the suggestions above to engage with your toddler without straining your body. Gradually, as your strength returns, you can reintroduce gentle lifting with proper technique.

How to know if you’ve overdone it after c-section

Overdoing it after c-section is easy to do, especially when you’re looking after other kids as well as your new bub. But it’s important to listen to your body and let yourself recover so your recovery overall doesn’t drag on. Simple signs you’ve overdone it are:

• Slight increased in vaginal bleeding (Important note: If your bleeding soaks through one pad in one hour or more, seek immediate medical help)

• Increased soreness and awareness around your wound (This should be able to be managed by pain medication. If not seek help)

Knowing what’s normal and what’s not after c-section is tricky. But trust your gut, and if you’re worried and think you’ve really overdone it, contact your doctor or midwife. General guidance on what’s normal and what’s not can be found in my c-section recovery course. For a personalised c-section recovery journey, seeing a physiotherapist, particularly a women’s health physiotherapist, is advised.

Final Thoughts: C-Section Recovery is a Journey, Not a Race

Recovering from your c-section is just one tiny part of your life after cesarean, as all your energy and thought is going towards caring for your new tiny person and learning how to be a Mum. Your postnatal healing journey is unique to you and your body, but having a general idea of your healing milestones can help you keep moving and aiming for gentle movement goals. If you need c-section recovery support, or know someone who wants to have a positive c-section recovery, join the waitlist for my $29 NZD c-section recovery course. I can’t wait to share unique insights, movement videos, and handy downloadable PDFs to help you recover gently, positively and powerfully in this incredible period of your life. Most of all? Congratulations on your beautiful baby.