The latest data shows that around 41% of women in Australia now give birth via caesarean Yet, for many women, it’s something they feel underprepared for.
Whether your caesarean is planned, unexpected, or somewhere in between, it’s a significant physical and emotional experience.
This guide gives you a clear, calm overview from a women’s health physio — so you can feel more informed and confident if a caesarean is (or might become) part of your birth story.
And if you need more personalised support, whether you’re preparing for birth or navigating recovery afterwards, we’re always here to help.
What is a caesarean birth?
A caesarean (also called a C-section) is a surgical birth where your baby is delivered through an incision in your abdomen and uterus. This is major abdominal surgery and involves an incision through seven layers: skin, subcutaneous tissue, fascia, rectus muscle, peritoneum (x 2), and finally, the uterus.
Some caesareans are planned in advance (also called an elective caesarean), while others may happen during labour if circumstances change (also called an emergency caesarean).
There are many reasons a caesarean might be chosen or recommended, and it’s important that you (and all women) have access to evidence-based information and support so you can make informed decisions about your birthing experience.
Why choose a caesarean birth?
There are many reasons why someone may elect to have a caesarean birth including:
- Previous caesarean birth
- Personal preference or feeling safer with a planned birth
- Baby’s position (e.g. breech or transverse)
- Placenta-related considerations (such as placenta previa)
- Multiple pregnancy (e.g. twins or more)
- Medical considerations for mum or baby
- Previous birth trauma or anxiety around labour
- A desire for more predictability around timing and support
No matter your reason, if you choose to have a caesarean, you deserve to feel supported, informed, and respected by your care team.
Maternal-assisted or “gentle” C-section
A maternal-assisted caesarean (sometimes called a “gentle” caesarean) is an approach that allows you to be more actively involved in your baby’s birth.
Rather than the traditional surgical experience, the birth is slowed down where possible, giving space for a more connected and supported moment. In some cases, you or your birth partner may be able to help guide your baby out and bring them onto your chest, creating a more immediate sense of involvement and connection.
Depending on your care team and circumstances, this approach can also include things like a calmer theatre environment, immediate skin-to-skin contact, and delayed cord clamping.
It’s important to know that not all hospitals or situations will allow for this — but having awareness of your options means you can have more informed conversations with your care team.
How to prepare for a caesarean birth?
When it comes to preparing for a caesarean birth, as women’s health physios, we focus on two key areas: the physical and the mental.
Physically, it’s about supporting your body ahead of surgery so recovery feels smoother. This can look like gentle movement to build strength and awareness, breathwork to support your nervous system, and addressing any tension through physio or massage. Even small, consistent inputs here can make a meaningful difference to how your body feels post-birth.
Mentally, preparation is just as important. Feeling informed, supported, and clear on your preferences can help you feel more grounded in the experience — even if things don’t go exactly to plan, and even if you end up having an emergency caesarean. This might include exploring your birth preferences, seeking out supportive education, or simply giving yourself space to process and feel prepared for what’s ahead.
We have an entire blog dedicated to preparing for a caesarean birth, covering the choices you can make to personalise your experience:
Preparing for a caesarean birth
What happens on the day?
If you’re having a planned caesarean birth, the day is usually calm, structured, and well-supported.
You’ll arrive at the hospital a few hours before your scheduled time, where your care team will run through final checks and help you get prepared. In theatre, you’ll typically have a spinal anaesthetic so you’re awake for the birth, with your support person nearby.
Once everything is ready, the birth itself is usually quite quick — your baby is often born within the first 10–15 minutes, followed by some additional time to complete the surgery. Where possible, there may be opportunities for immediate skin-to-skin contact and early connection with your baby.
Every experience will look slightly different, but many women are surprised by how calm and supported the environment can feel.
Of course, not all caesareans are planned and sometimes the decision is made during labour if circumstances change.
This can feel unexpected or overwhelming, especially if it wasn’t part of your original plan. In these moments, the priority is always the safety of you and your baby, and your care team will guide you through each step as things unfold.
Even when things move quickly, your experience still matters. Having support afterwards — both physically and emotionally — can make a meaningful difference in how you process your birth and recover.
What does recovery actually involve?
Recovery after a caesarean isn’t just about the incision healing — it involves your whole body. At the same time, you’re learning your baby, establishing feeding, and adjusting to a completely new rhythm of life.
It’s a lot to hold at once.
Recovery is layered, and it takes time. This can include:
- Healing of the abdominal wall and uterus
- Changes in your core strength and coordination
- Pelvic floor recovery
- Bladder and bowel function
- Swelling and fluid shifts
- Nervous system load and energy levels
Early recovery — the first few days at hospital
Most women will stay in hospital for a few days following a caesarean birth, where your care team will monitor your recovery and support you with pain relief, movement, and feeding.
These early days are about taking things slowly — gently getting up and moving, finding comfortable positions for feeding, and beginning to reconnect with your body after surgery.
Small things can make a big difference here — from how you get in and out of bed, to how you support your abdomen when coughing or moving.
If you’d like more guidance, we’ve shared our evidence-based, tried-and-tested tips to help make those first few days more comfortable:
Early recovery tips after a caesarean
Early recovery — the first few weeks at home
Heading home with a newborn while recovering from surgery is a big transition.
You’re navigating feeding, sleep (or lack of it), and day-to-day life — all while your body is still healing. It’s normal for this stage to feel like a lot, both physically and emotionally.
There are also a few things that can catch women by surprise in these early weeks — like how “offline” your core can feel, how challenging simple movements like getting out of bed are, or how quickly fatigue sets in. Even your pelvic floor and posture can be affected more than expected.
Things that often surprise women in the first few weeks:
- Changes in bladder sensation
Your bladder may feel different after birth, with reduced awareness of when it’s full. This can lead to delayed emptying or discomfort. While common early on, it’s something to keep an eye on and seek support for if it continues. - Scar discomfort or sensitivity
It’s normal for your scar to feel sore, tight, or bruised in the early weeks. For some women, there can also be a sense of hesitation or discomfort around looking at or touching the area — especially after a more unexpected birth experience. This is something we can gently support you through. For more guidance, explore our blog on early scar care. - Pelvic floor symptoms
Pregnancy and surgery both place load on the pelvic floor. Even without a vaginal birth, symptoms like heaviness, leaking, or pain (including intimacy) can occur. This is something you can manage with a women’s health physio.
- How much your core feels “offline”
It’s not just weakness — it can feel like you can’t quite connect to your abdominal muscles at all. This is a normal protective response after surgery, but gentle reconnection is key. - The pulling or tugging sensation through the abdomen
Even away from the scar itself, you might feel tightness or pulling as you stand upright or reach. This is your tissues adjusting and healing. - How different your posture becomes
Feeding, holding, and protecting your abdomen often leads to rounded shoulders and a tucked posture. When done repeatedly, this can contribute to neck, back, or rib discomfort. - Movement feeling harder than expected
Rolling, sitting up, and transitions can feel more challenging than lifting your baby in those early weeks. Learning how to move well here can make a big difference to your comfort.
All of this is normal and can be supported with the right guidance. However, if you’re ever concerned about anything, contact your GP, midwife or women’s health physio before your 6-week check up.
Recovery beyond 6 weeks (and reintroducing exercise)
Around six weeks postpartum, you’ll usually have a check-in with your doctor — and ideally your women’s health physio as well.
As your body continues to heal, this is where you can begin to reintroduce a little more structure and intention into your movement.
Returning to exercise after a caesarean should feel gradual, supported, and tailored to your body.
This often starts with:
- Breath and gentle core connection
- Light daily movement like walking
- Progressing into guided strength work
- Physio-led Pilates classes postpartum — we offer Mums & Bubs classes so you can bring baby with you
There’s no one-size-fits-all timeline — and having the right support can make all the difference to how confident and capable you feel in your body again.
Every caesarean experience is different
For some, it feels calm and grounding.
For others, it can feel unexpected or overwhelming.
Often, it’s a mix of both.
Wherever you land, your experience matters — and you deserve to feel supported every step of the way.
Support for every stage of your caesarean journey
There’s often an unspoken narrative that caesarean birth is something to simply “recover from,” rather than something to be properly supported through.
At The Wellness Boutique, we take a different approach.
Our Bump & Beyond program offers three one-on-one sessions with a women’s health physiotherapist at key stages of pregnancy and postpartum — giving you personalised, evidence-based guidance to help you feel more prepared for birth, and more supported in your recovery.
We also provide ongoing support with:
- Caesarean preparation and birth education
- Postnatal recovery
- Abdominal and pelvic floor rehabilitation
- Return to movement and strength
Whether you’re preparing, recovering, or still navigating symptoms years later — it’s never too early (or too late) to get the right support.
Call us 0434 499 478 if you’d like to chat about the right option for you, or explore our birth prep and postpartum recovery program, Bump & Beyond or all of our pre and postnatal physio & Pilates services. Appointments are claimable on private health.
