It is very common for walking to be painful in the days and weeks after giving birth. The level of pain experienced when walking can vary significantly depending on the type of birth, whether there were any complications, and each woman’s individual healing process. While some discomfort is to be expected, excessive or persistent pain may be a sign of an underlying issue that requires medical attention.
How long does it typically hurt to walk after vaginal birth?
For vaginal births without major complications, most women find walking to be moderately painful for the first 3-10 days after delivery. Pain and soreness is typically worst in the first 24-72 hours. Some common causes of discomfort include:
- Perineal trauma from vaginal tearing or episiotomy
- Hemorrhoids
- Joint and muscular pain from pushing during labor
- Fatigue and weakness, especially in the pelvic floor
Many women describe the pain as a sore, swollen, bruised feeling similar to the day after an intense workout. The perineum and vaginal area are especially tender. Discomfort is usually most pronounced when first getting out of bed, but tends to gradually improve after moving around.
By 1-2 weeks postpartum, pain with walking and other activities decreases significantly for most women. However, it is common to still experience some level of discomfort, usually described as aching, tightness, or fatigue in the perineal area, for up to 4-6 weeks after a vaginal delivery.
Tips to ease discomfort from walking after vaginal birth
- Take pain medication as recommended by your doctor
- Use perineal cold packs and icy maxi pads to relieve swelling
- Try sitz baths to soothe irritation
- Wear loose, breathable clothing and cotton underwear
- Use a squirt bottle of warm water to ease perineal pain after using the bathroom
- Try a pregnancy support belt to take pressure off the pelvic floor
- Limit stair climbing
- Take short, gentle walks instead of long distances
- Apply a topical numbing spray before walks
Let pain be your guide – if walking is very uncomfortable, take more rest breaks. Pushing through severe pain can delay healing. Staying active at a gentle pace helps blood flow and prevents stiffness.
How long does it hurt to walk after c-section?
Like vaginal births, walking after a c-section is also often painful, but for different reasons. Instead of perineal trauma, the most common causes of discomfort are:
- Surgical incision pain
- Weakened abdominal muscles
- Fatigue and drowsiness from anesthesia/pain medication
Many women report intense incision pain for the first 3-5 days after a cesarean delivery, both while resting and walking. Pain may worsen with movement such as coughing, laughing, or going from lying down to upright. Discomfort typically peaks on day 2-3 post-op as medication wears off.
By 1 week after a c-section, most women transition from severe pain to moderate soreness around the incision site. General abdominal weakness and fatigue also contribute to discomfort with walking. Pain often reduces to mild by 2 weeks postpartum but incision sensitivity and numbness can persist for several months.
Tips to ease discomfort from walking after c-section
- Take medication on schedule for the first few days
- Use ice packs applied above the incision to reduce swelling
- Wear a postpartum binder for compression and support
- Splint the area with a pillow when coughing or moving
- Avoid lifting anything heavier than baby to prevent strain
- Start with short, slow walks around the house before going outside
- Walk slowly in a slightly hunched over position to relieve tension on the incision
- Keep movements smooth and gradual rather than abrupt
Recovering from major abdominal surgery takes time. Go slow and do not push yourself too hard. Follow your doctor’s instructions for appropriate activity levels after a c-section.
When to call the doctor about postpartum walking pain
While some pain with walking is expected as the body heals after birth, excessive or worsening discomfort can be a red flag. Contact your healthcare provider if you experience:
- Fever over 100.4 degrees F
- Foul smelling vaginal discharge
- Heavy bleeding soaking more than 1 pad per hour
- Severe or worsening pain not relieved by medication
- Incision redness, drainage, or opening
- Difficulty urinating
- Uncontrolled shaking or chills
- Chest pain or trouble breathing
- Difficulty walking or inability to stand up
- Pain or swelling in one leg
These can be signs of postpartum complications requiring prompt medical care, such as infection, blood clot, urine retention, or postpartum preeclampsia. Do not wait – call your provider anytime unusual symptoms concern you after delivery.
How to promote recovery and ease walking after birth
While some walking pain is inevitable, the following tips can help support the healing process:
Rest and take it easy
Your body just did the hard work of labor and delivery, so respect its limits. Get plenty of rest, avoid stairs, and say no to visitors if needed. Stay in bed or a comfy chair and let others take care of chores and baby care.
Stay hydrated and nourished
Drink plenty of fluids to prevent constipation strain and promote healing. Eat a balanced diet with nutrient-rich foods like fruits, vegetables, whole grains, protein, and healthy fats. Supplements like probiotics, magnesium, and iron can also help.
Stick to doctor recommendations
Closely follow your provider’s guidelines for postpartum activity, walking, exercise, lifting, driving, and more based on your specific birth circumstances. This helps prevent complications and overdoing it.
Take sitz baths
Soaking the perineal area in a shallow sitz bath can reduce swelling, ease discomfort from stitches, and speed healing after vaginal delivery. Use plain warm water or add epsom salts.
Try a topical spray or cream
Numbing sprays like Dermoplast can provide relief and make walking more comfortable by temporarily dulling pain. Witch hazel pads, zinc oxide cream, and hydrocortisone can also reduce irritation.
Wear comfy, loose clothing
Ditch tight pants and constrictive underwear. Postpartum comfort essentials include night gowns, pajamas, loose dresses, cotton underwear, and stretchy pants with a soft waistband placed above your incision or perineum.
Use ice and heat
Ice packs help minimize swelling and relieve acute pain. Heating pads or warm compresses can ease muscle tension and increase blood circulation. Alternate or use together.
Consider pain medication
Over the counter ibuprofen and acetaminophen can help take the edge off. Prescription options like Norco provide stronger relief but can cause drowsiness. Use as directed by your provider.
Get moving gently
Start with short, frequent walks around the house interspersed with rest breaks. Slowly increase to longer, easier walks outside as you heal. Movement boosts recovery while preventing stiff muscles.
Try pelvic floor physical therapy
Seeing a specialist physical therapist trained in pregnancy and postpartum rehabilitation can provide hands-on treatment to relieve pain, improve healing, and help your body recover after delivery.
How long until walking gets easier after birth?
The duration of walking discomfort varies based on delivery method and individual factors. Here is the typical recovery timeline:
Vaginal delivery:
- Days 1-3: Severe perineal, pelvic and total body pain
- Days 4-10: Moderate improvement but still very sore
- Days 10-14: Mild pain and achiness
- 2-6 weeks: Some tightness or twinges with activity
- 6+ weeks: Resolves for most women
C-section delivery:
- Days 1-3: Intense incisional pain and abdominal weakness
- Days 4-10: Moderate pain, soreness near incision
- 1-2 weeks: Mild pain and discomfort
- 2-6 weeks: Some tightness, numbness near incision
- 6-12+ weeks: Continued improvement over time
Every woman heals differently. The keys are listening to your body, taking it slow, and allowing plenty of time before resuming normal activity levels after delivery. Do not hesitate to ask your care team for help managing postpartum pain. Most women are back to walking comfortably between 6-12 weeks.
Conclusion
Learning to walk again after giving birth can be challenging and painful. Both vaginal and c-section deliveries affect mobility in different ways. While some discomfort is expected, excessive or worsening pain can be a sign of complications requiring medical care. Be patient with your body, take help when offered, and talk to your provider if your pain does not improve with standard healing techniques. With time and care, walking will steadily become easier in the postpartum period.