#97: Why Your Core Never Felt Right Again After Your C-Section
“Your core isn’t just muscle — it’s memory, coordination, and communication. After a C-section, those signals don’t disappear… but they do need help finding their way back.”
You lift your child out of the bath — and there it is again. That tug in your lower back.
Not sharp enough to stop you, but enough to remind you your body isn’t bouncing back the way it should.
Or maybe it’s your hips — that dull ache around your SI joint after standing too long at work.
Knee pain that shows up out of nowhere.
Neck tension that flares up every time you’ve had a rough night or a stressful day.
You’ve done the stretches. Tried the Pilates. Maybe even been to a physio.
But the same aches and imbalances keep coming back — like your body is compensating in ways you can’t quite figure out.
And in the background, there’s this low-level frustration:
“Why does my core still feel weak — even years after my C-section?”
Let’s unpack what’s really going on — and why it’s not about working harder or doing more.
What’s missing from most postnatal advice?
Most core rehab programmes after birth focus on rebuilding strength — but they rarely account for the impact of a surgical birth.
They assume your muscles are just weak or out of shape. That if you reactivate your deep core, things will eventually settle.
But for many mums — especially those 2, 5, or even 10 years post-C-section — the usual advice doesn’t go deep enough.
Because C-section recovery isn’t just about muscles.
It’s about communication — between your brain, your nervous system, your fascia, and your stabilisers.
And that communication often gets disrupted in ways that explain all those ongoing, frustrating symptoms.
Why your core still feels “off” (even if you’ve been doing the right things)
Let’s break it down clearly. After a C-section, several changes occur — many of which are never addressed properly in rehab:
Nervous system disruption
A C-section is a major surgery — and your nervous system remembers it, even if you “recovered well.”
Your brain may still be sending protective signals to your abdomen, which can mute or delay the engagement of your deep core muscles.
Fascial tension around the scar
Scar tissue doesn’t just live on the skin — it travels through the connective tissue (fascia) that links your pelvis, ribs, and abdominal wall.
Even small restrictions can create a kind of “static” in the system, reducing your ability to stabilise through your centre.
Altered movement patterns
In the early weeks post-op, you moved protectively: bracing, favouring one side, avoiding certain positions.
Without support to retrain your core, those patterns stick — meaning your back, hips, or shoulders often do the job your deep core should be doing.
Hormonal impact on tissue and coordination
Chronic fatigue, poor sleep, and stress all affect your hormone profile — and in turn, your coordination.
If your body doesn’t feel safe, it won't prioritise postural muscles. That leaves you more vulnerable to inflammation, instability, and re-injury — even from basic daily tasks.
The result?
Back pain, SI joint niggles, knee issues, shoulder tightness, and a core that still doesn’t feel “on” — even after all the stretching, strengthening, and effort.
So how do you begin to feel strong again?
The good news? It is possible to feel stronger, steadier, and more supported — even years later.
But the fix isn’t just about doing more reps.
t’s about restoring proper coordination and safety — so your core can function the way it’s meant to.
Here are three practical ways to begin easing symptoms and rebuilding from the inside out:
Breathe to reawaken your core
Sit or lie down comfortably. Breathe into your ribs, sides, and low belly.
Let the breath be wide and gentle.
As you exhale, imagine your lower belly drawing inward softly — not as a “pull,” but as a return.
This kind of breath starts to re-engage your transverse abdominis and pelvic floor in a safe, low-load way.
Gentle hand massage around the scar
Using clean hands, place your fingertips gently around the edges of your scar (not directly on it).
Move in small, slow circles or glide your fingers outward, following the tissue’s natural movement.
This improves blood flow, supports fascial mobility, and helps re-establish the connection between your brain and your belly.
Create safety for your nervous system
Healing begins when your body feels safe. That means stepping away from pressure and pushing — and instead tuning into gentle practices that soothe and settle your system.
Place a hand on your belly. Breathe. Say to yourself: “It’s safe to move again. I’m listening. We’re rebuilding together.”
It might feel strange at first, but emotional safety is often the missing key in post-surgical rehab.
You’re not failing — you’ve just been missing the full picture
If your back, hips, knees, or belly still feel unstable years after your C-section, you’re not weak.
And you’re not doing anything wrong.
You’ve simply been given an incomplete roadmap.
One that skipped the foundational work your body actually needs — especially after surgery.
You don’t need to push harder.
You just need a different starting point — one that meets you where you are and helps your body feel supported again.
Start here — gently, and with the right support
I created a free guide to help you take that first step:
Download your copy of C-Section Core Recovery: Your Gentle Start to Rebuilding Strength
Inside, you’ll find:
Why the usual advice often fails mums post-C-section
The foundational breath-led core activation I teach inside my course
Simple, step-by-step guidance you can start at home — no equipment needed
It’s not about bouncing back.
It’s about building forward — with strength that lasts.
You deserve that.
And your body? It’s more ready than you think.
With Love
Karo