One week after my third C-section, I was convinced my recovery was going all wrong. Even though I’d been through this twice before, my memory of my previous recovery experiences was super hazy. My incision still hurt and I couldn’t walk for longer than 5 minutes. I kept reading that I should stay horizontal, avoid stairs and rest, but I felt so guilty doing that. And being basically on bed rest, I started searching for ways I could try and speed things up.
Scar massage. Compression. Lymphatic drainage. Core activation. Walking goals. Supplements. Pelvic floor therapy. Every answer led to five more questions or things I should be doing, and before long, recovering from surgery felt SO OVERWHELMING.
Then one morning, while looking at my beautiful baby boy, I had a realization: I wasn’t doing too little, I was actually doing too much. I was complicating a process that is actually really simple.
I wish someone would have saved me the anxiety and discouragement and given me the week 1 c-section checklist I’ve made below.
Week 1 C-Section Recovery Checklist:
If you’re one week postpartum, this is the only checklist you need:
✓ Feed your baby.
✓ Feed yourself.
✓ Drink plenty of water.
✓ Take your prescribed medications.
✓ Get up for a few short walks each day if you’re comfortable. Walking around your house is enough.
✓ Rest whenever you have the chance.
✓ Accept help when it’s offered.
✓ Check your incision once a day to make sure it’s healing normally. It’s fine to get someone else to look at it.
Why Postpartum Recovery is so Overwhelming:
The internet makes it seem like healing from a c-section requires a personalized recovery protocol. But in reality, our bodies all just need the same things. Time, support through nutrition, and rest. Because your body already knows how to heal.
And at one week postpartum your uterus is still shrinking, your tissues are inflamed, you’re carrying extra fluid, and your abdominal muscles are recovering.
The body you see today is not your healed body.
Please don’t judge your forever body based on your one week postpartum body. Try to let go of the following:
Flattening your C-section shelf.
Losing the baby weight.
Getting your stomach back.
Having the perfect scar.
Starting an exercise program.
Comparing yourself to someone on Instagram who looks “back to normal.”
I’ve also started to ask myself the following question before I take a deep dive on the internet:
“Do I need to know this today, or can Future Me learn it at my six-week appointment?”
Most of the time, the answer is that it can wait. Or that I should talk to my OB or family doctor before acting on something impulsively.
There will absolutely be a time to learn about scar massage, core rehabilitation, strength training, and returning to exercise.
But week one isn’t that week.
If your incision hurts, you’re exhausted, and you barely made it from the bed to the couch today, you’re doing great.
You’re recovering from major abdominal surgery while caring for a brand-new human who depends on you for everything.
This week, your only job is simple:
● Feed your baby.
● Feed yourself.
● Rest.
● Heal.
Everything else can wait. The strength will come back. The pain will ease. Your scar will soften. One day you’ll get out of bed without thinking about it.
Until then, stop trying to optimize your recovery like I was trying to do.
Give yourself permission and grace to simply recover.
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