Your body has done something extraordinary—and it deserves time, care, and compassion to heal. Whether you had a cesarean birth or experienced tearing or an episiotomy during a vaginal birth, you may be left with external or internal scar tissue. While scarring is a natural part of healing, it can also cause discomfort, tightness, or restricted movement: Especially when it happens in an area like the belly or pelvic floor!
With a few simple techniques and professional support, you can promote better healing and restore comfort and confidence in your postpartum body.
Types of Postpartum Scars
Cesarean Scar (C-section):
Usually a low horizontal incision across the lower abdomen. It may feel numb, tight, itchy, or sensitive for weeks or months after birth.
Vaginal Scarring:
May result from perineal tearing or an episiotomy. Scars here may be internal or external and can sometimes be difficult to self-manipulate.
Tissue adhesions and scars can contribute to discomfort or pain while sitting, exercising, sex, your bathroom habits and more!
Why Scar Massage Helps
Scar tissue massage can help:
• Break up adhesions (tight, compacted tissue beneath the skin)
• Improve circulation and mobility in the affected areas
• Decrease numbness or hypersensitivity
• Support the emotional healing of connecting with your postpartum body
When to begin:
Always wait until your care provider says the tissue is healed—typically 6–8 weeks postpartum. If you’re unsure, ask your OB, midwife, or pelvic floor PT to assess the area. A pelvic floor PT can also show you how to do the massage, or even do it for you if that’s a better option.
How to Massage Your Scar
Step 1: Get Comfortable
Wash your hands and find a quiet, private space
Use a mirror if you’re working on perineal scars
Lie down or recline with good support (vaginal), or bend forward for better access all the way around the scar (cesarean)
Step 2: Optional!! Choose an Oil or Cream
We prefer to do it in the shower without any products, just clean hands! If you want to use an oil or cream, pick a gentle, fragrance-free product- and make sure it’s safe for internal use if you’re doing pelvic floor massage.
Some popular options include:
Vitamin E oil – softens skin and promotes healing
Rosehip oil – known for scar-reducing properties
Coconut oil – antibacterial and soothing
Motherlove C-Section Cream - Organic herbal balm for cesarean scar massage
Earth Mama Scar Balm – formulated for postpartum recovery
Calendula ointment – anti-inflammatory and healing for sensitive areas
Step 3: Use Gentle Pressure
Start with light touch and gradually increase the pressure as tolerated.
Cesarean: Start with small circular motions over the scar, lightly trace around the scar using different textures (tissues, qtips, washcloth etc) Increase tolerance to touch and pressure, inviting back sensitivity to the area.
Vaginal: Start by getting as much of the adhesion between your index finger and thumb as you can. Gently press on the scar tissue from different angles to increase tolerance to the manipulation.
Progress to circular motions with the affected tissue between your index finger and thumb— imagine rolling a marble around in circles— gradually increasing the pressure each time.
Change the angles and positions so that you can contact as much of the scar tissue as possible. Gently lift or stretch the skin in different directions.
Focus on areas that feel stuck, tight, or sensitive. Be gentle with yourself and give it time to shift.
Start with gentle touch every day. moving to a few minutes each day (or as often as you can) gradually increasing the intensity of the massage each week.
And, of course, stop if it causes pain or irritation— and ask your provider about that!
What If It Feels Uncomfortable or Emotional?
It’s common for scar massage to bring up emotions. Scars can carry memories of birth trauma, fear, or medical interventions. Be gentle with yourself. Go slowly. Take breaks. And know you’re not alone.
Who Can Help
If you’re unsure how to start—or if your scar feels painful, overly sensitive, or “stuck”—reach out to:
Pelvic Floor Physical Therapists – can assess both internal and external scarring
OBs or Midwives – for initial healing checks and referrals
Bodyworkers or massage therapists specializing in postpartum healing
They can guide you with safe, hands-on support and even teach you techniques to do at home.
Gentle Healing Is Still Powerful
Scar care doesn’t have to be intense or time-consuming. A few mindful minutes every week can make a big difference in how your body feels, functions, and reconnects. You deserve to feel good in your skin again—softness, comfort, and ease are all possible.
For people who want more information from research studies: Here are a couple of items to get you started: