How to Get Out of Bed After a C-Section Birth

If you’re preparing for a C-section, there’s one simple thing you can do before birth that will make a huge difference to your recovery – learn how to get out of bed.

It might sound small, let’s face it, you already know how to get out of bed! But in those first few days (and honestly, weeks), this is something you’ll be doing multiple times a day and night. And if you’re not doing it in a supportive way, it can feel really uncomfortable and even increase your pain.

The good news? There’s a simple technique that can make it so much easier.

Why Getting Out of Bed Feels So Hard After a C-Section

During a C-section, your abdominal muscles were separated to get to your baby.Your abdominal muscles were also stretched due to the pregnancy itself. This means that movements that normally feel automatic – like sitting up in bed – can suddenly feel painful and almost impossible to do. 

This is because your body naturally wants to use your abdominal muscles when getting out of bed, by doing a ‘sit up’ type movement. This is the way most people usually get out of bed without even thinking about it. 

However, after c-section birth we want to protect your wound and reduce strain on your abdomen as much as possible. This will optimise healing, and will also enable you to properly rest. 

The Best Way to Get Out of Bed After a C-Section (The Log Roll Technique)

This is one of the most important things I believe every mum should be taught after a C-section. As an OT working in a hospital setting, I have taught this technique to many patients after all kinds of surgery.

It’s called the log roll technique, and it’s designed to help you move your body as one unit (like a log), rather than twisting or straining your abdomen.

Step-by-Step: How to Do the Log Roll

1. Start lying on your back
2. Bend your knees (slowly sliding your feet towards you rather than lifting your leg will be the most comfortable)
3. Reach over with your arms and roll onto your side towards the edge of the bed, keeping your body moving together
4. Slide your feet off the edge of the bed, while simultaneously . . . 
5. Use your arms to gently push yourself up into a sitting position
6. Once you are sitting, shuffle your bottom to the edge of the bed
7. Lean forward (nose over toes) and use your hands next to you to push up into standing

Breathing tip:
Take a breath in before you move, and breathe out as you roll, and again as you sit up. This helps reduce pressure on your abdomen (exhale on exertion/’blow as you go.’ 

What to Expect the First Time You Get Up

Your first time getting out of bed after a c-section will be tough. Please only do this with a nurse present, ready to assist you. Also, don’t be afraid to use the bed controls to make it easier. 

In hospital:

• You’ll usually have pain relief before you get up
• A nurse will be with you to help if needed
• Use the bed controls and bed rail to make the transfer easier
• Sit on the edge of the bed for a bit before standing, and take your time
• Don’t try and stand up while also holding your baby

It might feel uncomfortable, and that’s okay. It will get easier.

Simple Tips to Make Getting out of Bed Easier

These small things can make a big difference:

• Get out of bed on the same side you will at home
• Hold a pillow against your abdomen for support if you need
• Use the hospital bed controls to raise the headrest and lower the bed so your feet are close to the floor
• BUT – Practice before you leave hospital, with the goal of being able to get out of bed without using any bed controls or the bed rail before you are discharged, as you won’t have these at home
• Don’t forget to breathe! 

The Best Sleeping Position After a C-Section

When it comes to recovery, your sleeping position really matters. If you struggle to get in and out of bed after a c-section, it can be really tempting to sleep propped upright in bed or in a recliner chair. However, it really is best to sleep flat on your back as soon as possible after a c-section birth to reduce pressure on your wound, to help swelling go down, and to give your pelvic floor a rest.  

Remember, ‘horizontal rest is best!’

You can make this more comfortable by placing a pillow under your knees (this reduces strain on your back and abdomen). Personally, I found this really helpful—especially because I had unexpected back pain after my C-sections. Your body is adjusting to your changed centre of gravity, and your back can end up compensating for this.

Side sleeping (after a few days)

If you move onto your side:

• Bend your knees slightly
• Place a pillow between your knees
• Roll using the log roll technique
• A pillow behind your back can provide extra comfort

This helps support your hips, back, and abdomen.

What About Recliners or Sleeping Propped Up?

You might have seen advice online suggesting:

• Sleeping in a recliner
• Propping yourself up with pillows and sleeping semi reclined in bed
• Using ropes or sheets to pull yourself up when getting out of bed

Recliners

They can feel comfortable—but:

• Not everyone has access to one
• Getting out can still be difficult (especially manual ones!)
• Even in the fully reclined position, you won’t be completely flat, which can cause issues with scar healing

Sleeping propped up in bed

This can feel easier in the short term, but:

• It increases pressure on your abdomen
• Your pelvic floor doesn’t get the opportunity to rest, and therefore heal
• There’s a higher risk of falling asleep while holding your baby

Using a rope or sheet to pull yourself up

This is creative, but:

• It still uses your abdominal muscles
• Some beds won’t have anything to attach the sheet to
• There’s a risk of tripping on it
• What happens if you drop the end?

Getting someone to pull you up

While it might seem helpful:

• There’s the potential of injury for your support person
• It’s not sustainable long term – you’ll be getting up and down for your baby a lot!

What to do if Lying Down Feels Too Hard

If lying flat feels too hard initially, that’s okay. You need sleep to recover and care for your baby. So if you need to sit up more than ideal and do what feels manageable, do what you need to in the short term. But as soon as you can, try to return to lying flat, and using the log roll technique.

A Note on Night Feeds + Co-Sleeping

One thing I always encourage mums to think about before birth is their sleep setup. Even if you don’t plan to co-sleep, research shows that many parents end up doing it at some point. It’s much better to be prepared, know how to optimise safety, and set up your environment in advance than to try and figure it out at 2am when you’re completely exhausted. The Red Nose website has guidelines on how to do this 

https://rednose.org.au/safe-sleep-and-safer-pregnancy/newborn-to-1-year/co-sleeping-with-your-baby/

 

A Simple Way to Start Preparing Now

If you’re currently pregnant, here are two simple things you can do:

1. Practice the log roll technique now

It’s actually really helpful in late pregnancy too.

2. Plan your sleep setup in advance

Think about:

• Where you’ll sleep
• How and where you’ll feed overnight
• What support you’ll have
• Setting up a safe sleep environment for your baby
• Being aware of how to safely co-sleep so you’re not taking unnecessary risks while tired