What is a normal recovery period after a breast reduction?

It sounds like you underwent a significant operation going from a J cup to a C.  Reducing breasts this large creates large internal wounds that need to be healed, as well as long incisions, and this can easily take more than a month.  On top of that, it takes many patients about 6 weeks to feel normal again after general anesthesia.  Most likely over the next two weeks you will make significant gains in your recovery.  I don't allow my patients to engage in exercise until they are 6 weeks out and some require 8 weeks.  Most likely your healing process is normal and you will start feeling better soon.
Good luck-Dr. Smart

Your experience is very common for someone one month out from a breast reduction—especially considering you had a significant size reduction from a J to a C cup, which involves more extensive tissue removal and restructuring. Here’s what’s typical and what you might expect going forward:
Typical Recovery Timeline After Breast Reduction
• Weeks 1–2: Major swelling, bruising, soreness, and limited mobility (especially raising arms). Most people are still very fatigued.
• Weeks 3–4: Swelling and bruising begin to subside, but soreness (especially near the outer incisions) and fatigue can still be present. Arm mobility may still be restricted.
• Weeks 5–8: Gradual return of energy. Soreness continues to fade but may flare up with activity. Most people begin light exercise and feel more like themselves, but still tire more easily.
• 2–3 months: Incision pain usually fades significantly. Full range of motion is more comfortable. Fatigue continues to improve.
• 3–6 months: Most patients feel “back to normal.” Scars are still pink, but pain is usually gone. Numbness or tingling may linger.
• 6–12 months: Final results are settling. Scars mature and fade. Most report feeling physically and emotionally back to their baseline—or even better.
About Your Specific Concerns
• Soreness under the breasts (especially outer ends): This is normal, especially since these areas are under constant tension and movement from arm motion and bras.
• Pain raising your arms: That’s also normal, but gently increasing arm mobility through light stretching daily can help—unless your surgeon advised otherwise.
• Fatigue: Your body is still healing! And managing two little ones is no small task—even if you’re not “working” in the traditional sense. Fatigue at this point is very common.
Tips to Help Recovery
• Compression bra: Keep wearing it as directed.
• Sleep & hydration: Prioritize both—your body’s still doing internal healing.
• Scar massage & stretching: After your surgeon clears you, these can help with tightness and circulation.
• Ask your surgeon: Always check in with them, especially if the pain is sharp, worsening, or accompanied by redness or swelling (which could indicate an issue).
Most women report feeling about 80–90% back to normal by 8 weeks, and fully recovered between 3 to 6 months. Given your current symptoms, you're still well within the expected range.

Thank you for your question. After a breast reduction, your body needs to recover from the surgery itself. It takes a while to get back to your normal level of activity. Usually by 6 weeks, patients are back to normal. Hopefully you are in a good supportive bra and with time, you will be back to previous activity level.