Top Tips for C-Section Recovery
If you’re looking for my top exercises and stretches to recover post-c-section, well, this isn’t it! We are are going back to the basics and covering my top tips for general recovery following a c-section. I know for many women following a major abdominal surgery (which is exactly what a c-section is) that exercising is the FARTHEST thing from their minds. So don’t worry! I’m not going to be telling you what you need to be doing in that department in this blog, but instead, we will talk about things like getting in and out of bed SAFELY, some positions to try for improved recovery AND comfort, breastfeeding cramps post-c-section, that first postpartum bowel movement, incision care, scar tissue work and desensitization tactics, pain management and MORE! If you or someone you know has a planned c-section or is currently recovering from a planned or unplanned c-section, make sure to share this blog post with them!
tip 1: get moving day 1
I know, I know…I JUST said this wasn’t an exercise to-do blog post, and I stand by that! Learning how to move and what positions to be aware of or to promote is so important for those who are early c-section recovery, not only for safety and healing, but also for helping digestion, avoiding constipation and increasing blood flow/circulation.
So, let’s get to it…how do we get out of bed safely following a c-section?
Try to avoid a “sit up” motion. Instead, roll to your side, hook the bottom foot onto the top to assist it down, push up using your opposite arm while exhaling to brace.
You can use a pillow to gently squeeze into your abdomen as you stand up if that feels better for support.
Check out THIS VIDEO for a quick demo if you’re a visual learner
Another important thing to consider during those first few days/weeks post-c-section is your position. Sitting too long in a “crunched” position can lead to an excessively tight incision and more pain, even though that seated position with the scar in a more lax state might be the more comfortable position for you, you really need to be aware to not stay in that position all the time.
Instead, try to lay flat or stand up straight, working into slight extension even (hips in front of shoulders). Laying flat allows the incision to move better and not adhere down so much, which can really help in the long run! It even helps to gently stretch the incision early on.
tip 2: how to handle breastfeeding cramps post-c-section
This one seems to be one of the least talked about things out there that always leads to shock from a newly postpartum mom - the breastfeeding cramps. And yes, even post-c-section you can expect to have uterine contractions stimulated from your milk let down which will lead to bleeding.
I have two tips for handling this:
Try to breathe through them versus holding your breath!
Utilize Afterease
Prioritize rest as much as possible in those first few weeks! I know this is easier said than done, but really, do it!
Nutrition - fuel your body for recovery! Nutrient dense foods, high iron and fiber food and lots of hydration will not only help with scar healing and constipation, but also with uterine healing - which is what your body is trying to do every time a uterine cramp is stimulated from breastfeeding.
tip 3: how to handle the first bowel movement and avoid constipation
That first postpartum bowel movement can be truly terrifying to think about, but there are definitely some things you can do to help! The main thing to think about is do everything you can to avoid constipation which in turn will allow you to avoid straining as well. Any time you feel like you have to bear down is going to put increased pressure down there AND that tender scar, so focusing on avoiding constipation can be the key here!
Here are a few things you can do to help:
Chewing gum - this stimulates your digestive juices
Drink lots of water (and don’t use a straw)
Hug a pillow on the incision for support as needed
Breathing through it - instead of holding your breath and straining, try breathing through them, gently pushing on the exhale.
tip 4: incision care
There are a few products and extra things you can do to help your incision heal optimally and care for it. A big part of incision care is just keeping it clean, covered and lubricated. Here are a few things to consider to help with those objectives:
Silicone strips - for when stitches are removed and you’ve been cleared by your doctor
Red light therapy - this can help with scar healing and appearance
Vitamin E oil - to keep it lubricated
tip 5: scar tissue work and desensitization
Scar tissue work doesn’t just mean working directly on the scar, it can also mean working around the scar and helping the nerves that were affected by the incision to return to normal sensitivity. There are many different types of techniques that can be used both on the scar and around the scar, depending on what stage of healing you’re in:
Breath work - this is a great starting place!
Cupping
Mobilization
Stretching
Mobility
For more on this specific topic, make sure to check out my blog post, “C-Section Care for Optimal Recovery: What to do for your scar early on or even months and years later” to understand the progression of caring for your scar through the various stages of healing.
tip 6: pain management
The first thing to talk about with pain management is doing everything you can to be intentional with your movements and what you are doing on a daily basis. Refer back to tip 1 on how to move with caution when getting out of bed, for example. Next, using an abdominal binder/support can help with pain and offer additional support (see tip 7 below for more on this)!
Aside from that, don’t be afraid to use pain meds as needed early on! Also remember to try ice/heat (whichever is more comfortable for you), but only in short increments. Sometimes your sensation around the area may not be completely accurate, so you don’t want to ice or heat for too long because of that!
tip 7: abdominal binder
Abdominal binders are essentially a type of compression garment that goes around your lower abdomen/waist. They can be an option to utilize in the early postpartum time frame for pain and pressure management. They are especially helpful for those who are recovering from a c-section, but can also be used for those who experienced a vaginal birth and are experiencing pain or discomfort in the early stages of healing.
The main benefits to using an abdominal binder is the extra support it offers to the core and pelvic floor. This is important as the core and pelvic floor are weak from pregnancy and birth, vaginal or c-section. The abdominal binder is also a great option for extra cushion and support while getting out of bed, holding your new baby and/or moving around.
I have an entire blog post covering this particular topic and if you’re trying to figure out how to use it, if you should use it and how to wean off of it, make sure click the link to check it out - “Abdominal Binders And Compression After Birth: Do We Need Them?”
should you see a pelvic floor physical therapist?
Research shows that seeing an in-person pelvic floor physical therapist can be very helpful, both prior to giving birth and after. Having the ability to receive c-section education prior to giving birth is also optimal and can even help with outcomes. Of course, this would require knowing that you are having a c-section, but even if you do not have a planned c-section scheduled, being able to educate yourself on that potential is a great idea if you’re currently pregnant. Remember that education is power!
If seeing an in-person pelvic floor physical therapist is NOT in the cards for you, make sure to read below for alternative options!
Mind Body Core
If you, for whatever reason, are unable to see a pelvic floor physical therapist in person or you are just looking for something to follow in depth in conjunction with in-person treatment, Mind Body Core C-Section track will guide you step-by-step in all of this! And the BEST part is that it’s like having a pelvic floor PT in your pocket, because all of it is instructed by a pelvic floor physical therapist!
Here’s a quick break down of the Mind Body Core 12-week C-section program and what is included:
Education on what a c-section is
Weekly scar massage work
Scar healing guidance from day 1
How to use binders/bloomers for support
20+ videos for functional movement with a c-section
A 2 week pre-phase for c-section mom’s for best possible healing outcomes (in addition to the 12 week rehab protocol)
How to prevent scar “shelving”
Plus ALL the content for the full Postpartum Program
If this sounds like something you NEED, click the button below to check it out and start learning about what c-section recovery really can look like with the correct guidance and education!