Birth — whether vaginal or by caesarean — is a major physical event. Yet the support most parents receive for their own recovery is minimal compared to the care their baby receives. Here's what to expect, and what to take seriously.
Vaginal birth recovery
Perineal healing
If you had a perineal tear or episiotomy, healing typically takes 2–4 weeks for the surface tissue and up to 3 months for deeper tissue. In the meantime:
- Pour warm water over the area while urinating to reduce stinging
- Use a chilled maternity pad for the first few days to reduce swelling
- Keep the area clean and dry, changing pads regularly
- Pelvic floor exercises can begin as soon as you feel comfortable — even gentle contractions improve circulation and healing
Signs of infection: increasing pain after day 3, smell, or discharge from the wound. Contact your midwife.
Haemorrhoids
Common after vaginal birth due to pushing. Most resolve within a few weeks. Stay hydrated, eat plenty of fibre, and speak to your pharmacist about safe topical treatments.
Caesarean recovery
A c-section is major abdominal surgery involving incisions through seven layers of tissue. Recovery typically takes 6–8 weeks, though full internal healing takes longer.
What to expect:
- Pain and tightness around the scar for several weeks
- Numbness, itching, or tingling near the scar as nerves regrow — this can persist for months to years
- Fatigue that's significant and real — you'll need more help than you might expect
What to avoid in the first 6 weeks:
- Driving (check with your GP and insurer — typically 6 weeks minimum)
- Lifting anything heavier than your baby
- Vigorous exercise
Scar care: Once the wound is fully closed (usually around 6 weeks), gentle scar massage with a neutral oil can improve tissue mobility and reduce sensitivity. Ask your GP or physiotherapist to show you how.
Diastasis recti
During pregnancy, the two bands of abdominal muscle can separate along the midline — this is called diastasis recti (DR). It's very common and usually resolves partially or fully on its own, but some degree persists in a significant minority.
Signs you may have significant DR:
- A visible "dome" or ridge running down the middle of your abdomen when you sit up
- Lower back pain or a feeling of abdominal weakness
- Difficulty with certain movements (coughing, lifting)
What helps: A referral to a women's health physiotherapist is the gold standard. They'll assess the gap, check for functional impairment, and provide targeted exercises. Avoid sit-ups and crunches until you've been assessed.
Pelvic floor
Pregnancy and birth — including planned c-sections — affect pelvic floor function. Leaking urine when you cough or sneeze is extremely common, but it is not something you just have to live with.
The NHS recommends pelvic floor exercises (Kegels) for all postnatal women, starting as soon as comfortable. If symptoms persist beyond 3 months, ask for a referral to a women's health physiotherapist — it's available on the NHS.
The 6-week check — and why it's often not enough
Your 6-week GP check is a significant appointment, but it's brief and often focuses on contraception. Don't wait to be asked about your recovery — bring a list of your symptoms. Common things parents forget to mention because they assume they're normal:
- Ongoing pain during or after sex (dyspareunia)
- Urinary or bowel leakage
- Prolapse symptoms (a feeling of heaviness or something coming down)
- Persistent abdominal separation
- Scar tightness or pain
All of these are addressable with the right support. You don't have to accept them as the new normal.
When to seek urgent help
Contact your GP or midwife urgently if you have:
- Heavy bleeding (soaking a pad per hour) at any point
- Fever above 38°C
- Chest pain or difficulty breathing
- Severe or worsening pain in the wound or abdomen
- Signs of a blood clot: calf pain, swelling, or redness in the leg
If you're ever unsure, NHS 111 is available 24/7.