Every VBAC story begins with a cesarean. Whether it was planned or not, the feelings that follow can be complex. Odds are, if you’re reading this, you might be in the early postpartum days, navigating physical healing while processing an unexpected or even unwanted cesarean. I want you to know that I’ve been there too. There’s a community here that understands you, and while every journey is different, you are never alone.
Here are some compassionate steps to help you recover both physically and emotionally, and to remind you that this chapter is just the beginning of your story.
1. Permit Yourself to Feel
Cesarean recovery is about more than physical healing—it’s also about processing what happened. If your birth didn’t go as planned, it’s okay to grieve the experience you hoped for. Take time to acknowledge your feelings, whether it’s disappointment, frustration, or relief. Journaling, talking with a therapist, or connecting with others who have had similar experiences can help you work through these emotions.
The VBAC Link Podcast (listen on Spotify or Apple Podcast) is an amazing resource for this. Hearing stories from women who have been exactly where you are can be incredibly validating. I remember when I first found The VBAC Link, I would listen on every walk I took in my early postpartum days and just cry from feeling so seen and validated. Every VBAC success starts with a cesarean, and these stories can offer both solidarity and inspiration as you begin to process your own.
2. Belly Breathing
Belly breathing, or diaphragmatic breathing, is an incredible tool to support healing. It’s simple yet effective. By gently expanding your belly as you breathe in and allowing it to fall as you exhale, you stimulate your body’s natural healing processes, reduce tension in your core, and calm your nervous system. This also helps reconnect you with your body and core muscles in a gentle way. Belly breathing can be started as soon as you come home from your cesarean, as it is a gentle way to promote healing.
3. Lean on Your Support System
Community is everything during recovery. Whether it’s family, friends, or online support groups, don’t hesitate to lean on the people around you. You deserve time to rest, heal, and emotionally process. Allow others to take some of the load while you focus on your healing. If you haven’t joined already, both our CBAC Support and VBAC Link Community groups can provide that space for you, filled with other moms who know exactly what you’re going through.
4. Products to Support Your Postpartum Recovery
Sometimes, having the right tools can make all the difference during recovery. Here are a few products that I used and loved in my own recovery:
01. High-Waisted Postpartum Recovery Underwear
These keep your incision protected while providing gentle support.
02. Abdominal Binder
Some moms find that wearing a binder provides extra support and eases discomfort during those first few weeks. Consult with a pelvic floor PT for safety guidelines surrounding belly binders.
03. Cold Compresses
To reduce swelling and provide some relief around your scar, cold compresses are a lifesaver. This set can go right over your scar and be held in place with your high-waisted undies, too.
04. A Wedge Pillow
Trust me, you want to avoid lying flat in the early days. A wedge pillow can be a LIFESAVER in keeping you comfortably reclined while you rest.
05. Postpartum Recovery Support Shorts
These are AMAZING for providing postpartum support in a way that benefits your pelvic floor. These shorts specifically come highly recommended by our Pelvic Floor PT friends.
5. Scar Mobilization
Your body is healing, and part of that includes your scar. Scar tissue can sometimes become tight or restrict movement, but gentle scar mobilization can help improve flexibility and ease discomfort. We have a whole blog and a video dedicated to scar mobilization techniques, but here’s a quick overview: once your doctor has cleared you, you can gently massage the area around your scar. Over time, this can help break up any adhesions and improve healing. Always be kind to yourself and listen to your body—healing isn’t linear. We also LOVE the cesarean recovery program created by our friend and perinatal athletic therapist, Janette. You can find her program here.
6. Seeing a Pelvic Floor PT
A cesarean might seem to bypass your pelvic floor, but pregnancy and birth put a significant strain on those muscles. A pelvic floor physical therapist can help with postpartum recovery, addressing any tension, weakness, or pain you might be feeling. They can also provide guidance on how to safely re-engage your core and pelvic floor as you heal and guide you on more advanced scar mobilization techniques. This is one of the most impactful steps in your recovery, helping to rebuild strength from the inside out.Check out our Guide to Pelvic Floor Physical Therapy with PT and DPT Dr. Betty DeLass for even more on the importance of rehabbing your pelvic floor.
Moving Forward
Your cesarean is part of your story, but it doesn’t define you. Recovery is a journey, and you are already doing an amazing job by seeking resources, honoring your body, and processing your emotions. The VBAC Link is here to support you every step of the way, offering stories, tips, and encouragement as you move forward. Listen to The VBAC Link Podcast on Apple Podcasts or Spotify.
No matter how hard this chapter might feel, know that you are strong, capable, and worthy of healing in every sense of the word. Keep going, one gentle step at a time—you’re writing a story of resilience and love, and all of us at The VBAC Link are here cheering you on.
For even more on what to expect after your cesarean, read our most-read article of all time here.
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