Healing After Birth: A Guide to Perineal Care & Abdominal Birth Recovery

Caesarean being performed

Bringing a baby into the world is an incredible experience, but your body also goes through significant changes and challenges. Whether you’ve had a vaginal birth with perineal tearing or an episiotomy, or an abdominal birth (caesarean delivery), your body needs time, rest, and the right care to recover fully.

This guide will walk you through everything you need to know about postpartum healing, including perineal care, C-section recovery tips, and how to support your body in the weeks after birth.

How Long Does Postpartum Recovery Take?

Every birth is different, and recovery varies from person to person. Here’s a general timeline:

✔ Vaginal Birth (without complications): Most women feel significantly better within 2-6 weeks, but full healing can take up to 3 months and sometimes longer.
✔ Perineal Tears or Episiotomy: Stitches usually dissolve within 10-14 days, but the area may feel sensitive for several weeks. It also depends on the severity of the tear.
✔ C-Section Recovery: Initial healing takes 4-6 weeks, but internal healing continues for several months.

💡 Remember: Healing is not just physical but emotional too—allow yourself time to rest, recover, and adjust to life with your new baby.

Perineal Healing After Vaginal Birth

If you’ve had a vaginal delivery, your perineum (the area between the vagina and anus) will stretch significantly, and in some cases, it may tear or require an episiotomy (a small surgical cut). This can cause discomfort, swelling, and soreness, but proper care can speed up healing.

Tips for Perineal Healing & Comfort:

✔ Use a Peri Bottle for Gentle Cleansing 🚿

• Instead of wiping with toilet paper, use a peri bottle (squirt bottle) filled with warm water to rinse after using the toilet.

• This helps reduce irritation and keep the area clean.

✔ Soothe with Cooling Pads or Ice Packs ❄️

• Applying cold compresses or witch hazel pads can help reduce swelling and soothe discomfort.

✔ Air Dry & Wear Loose Cotton Underwear 🌬️

• Avoid tight clothing and opt for breathable fabrics to prevent irritation.

• Try going underwear-free for short periods to promote airflow.

✔ Take Sitz Baths 🛁

• A sitz bath (a shallow warm bath) with pH friendly soap can help relieve soreness and promote healing.

• Aim for 10-15 minutes, a few times a day.

✔ Use a Donut Cushion for Sitting 🪑

• If sitting feels uncomfortable, a donut cushion can relieve pressure on the perineum.

✔ Stay on Top of Pain Relief 💊

• Over-the-counter pain relief like paracetamol or ibuprofen can help with discomfort.

• Always check with your midwife or doctor before taking medication, especially if breastfeeding.

✔ Pelvic Floor Exercises to Support Healing 🧘‍♀️

• Start gentle Kegel exercises once comfortable to increase circulation and strengthen the pelvic floor.

💡 Concerned about stitches or pain lasting longer than expected? Speak to your GP or midwife if you notice signs of infection, severe pain, or delayed healing.

Abdominal Birth: What to Expect & How to Heal

A caesarean is major abdominal surgery, so recovery can take longer than a vaginal birth. You’ll need extra care, patience, and support as your body heals from both birth and surgery.

How to Support Your C-Section Recovery:

✔ Prioritise Rest & Listen to Your Body 🛏️

• Avoid lifting anything heavier than your baby for at least 6 weeks.

• Get as much rest as possible—your body needs energy to heal.

✔ Care for Your C-Section Scar 🩹

• Keep the incision clean and dry to prevent infection.

• Wear loose, high-waisted underwear to avoid rubbing against the scar.

• Avoid soaking in baths for at least 4 weeks—stick to showers until your midwife or GP says it’s safe.

✔ Manage Pain & Discomfort 💊

• You may feel pulling, numbness, or tingling around the scar as it heals.

• Take paracetamol or ibuprofen as needed (always check with your healthcare provider).

✔ Support Your Core When Moving 🤱

• Use gentle support when getting out of bed—roll onto your side first, then push up with your arms to avoid straining your core.

• Consider wearing a postnatal belly band for added support, but don’t rely on it long-term.

✔ Eat a Healing Diet 🥑

• Focus on protein-rich foods, iron, and healthy fats to help tissue repair.

• Stay hydrated and eat fibre-rich foods (fruit, veg, whole grains) to prevent constipation, which can be uncomfortable after surgery.

✔ Watch for Signs of Infection 🚨
Seek medical attention immediately if you notice:
❌ Redness, swelling, or pus around the scar
❌ Fever or flu-like symptoms
❌ Severe pain that isn’t improving

General Postpartum Healing Tips

Regardless of how you gave birth, your body needs support to recover fully. Here’s how to feel your best postpartum:

1. Nourish Your Body with Nutrient-Dense Foods 🥗

✔ Protein-rich foods aid tissue repair.
✔ Iron-rich foods help replenish blood loss.
✔ Healthy fats support hormone balance.

2. Prioritise Rest & Accept Help 💤

✔ Your body heals while you sleep—rest as much as possible.
✔ Accept help from family, friends, or postpartum doulas for cooking, cleaning, or baby care.

3. Stay Hydrated & Avoid Constipation 🚰

✔ Drink plenty of water to prevent dehydration.
✔ Eat fibre-rich foods to keep digestion smooth.

4. Gentle Movement When Ready 🚶‍♀️

✔ Start with short walks to boost circulation.
✔ Avoid intense exercise until cleared by your GP (usually 6-8 weeks postpartum).

5. Look After Your Mental Health 🧘‍♀️

✔ Postpartum hormonal changes can cause mood swings.
✔ Speak to a midwife, GP, or support group if you feel overwhelmed.

When to Seek Medical Help

⚠️ If you experience any of the following, speak to your GP or midwife:
❌ Heavy, prolonged bleeding (filling a pad within an hour)
❌ Severe perineal pain or signs of infection (redness, swelling, foul-smelling discharge)
❌ Intense abdominal pain that doesn’t improve
❌ Symptoms of postnatal depression (persistent sadness, anxiety, or difficulty bonding with your baby)

Final Thoughts: Be Gentle with Yourself

Healing after birth takes time, and every journey is unique. Whether you’ve had a vaginal birth or a C-section, listen to your body, prioritise rest, and nourish yourself physically and emotionally.

Remember—you’ve just done something incredible. Give yourself the same love and care that you give your baby.