5 Tips helping you to recover from a C-section delivery
For anyone who has experienced a cesarean (c-section) delivery, you have also undergone an incision into the abdominal wall. These scars are typically located horizontally above the pubic bone or vertically under your belly button. The incision moves through 6 different layers of the abdominal cavity, with stitching performed at the uterus, sometimes rectus abdominis muscle (6-pack muscle), and skin. In the immediate weeks after delivery, we can be unsure how to heal the scar and how to take care of your newborn with decreased abdominal strength.
Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com
It’s okay to touch your scar, or at-least around your scar
Your scar will take about 6-8 weeks to fully heal, but you can help the healing process starting at 2-3 weeks. Your body needs time to allow the tissues to heal, come together, and form new skin. At the 2-3 week mark, you can provide light touch above and below the scar with gentle circles. Starting at 6-8 weeks, and when cleared by your OBGYN, scar mobilization is indicated by performing direct pressure or massage onto the scar with skin rolling, circles, and moving up and down.
My scar is sensitive: Use a tissue or t-shirt
Scars can be very sensitive as new skin is forming. Instead of using the pad of your finger to touch around the scar and eventually on the scar, start with a tissue to sweep lightly around the scar or place your shirt between the scar and finger to lightly sweep over your scar.
To bind or not to bind
Binders, high-waisted leggings, or "Bengkung belly binding" can provide the nice little hug you need to help you take care of your baby in those initial weeks. Proceed with caution: you want the feeling of a hug, not a big squeeze that causes pressure on your pelvic floor muscles
Modify your movements early on
You wouldn’t throw a baseball right after shoulder surgery, right? But you still need to take care of your newborn, so let’s try to limit or modify your movements in the immediate weeks of recovery. Remember, you just had major abdominal surgery. Modified movements can help protect the scar during your healing phase and reduce unnecessary pressure throughout the abdominal wall and pelvic organs/floor.
Below are some examples:
Log roll when getting in and out of bed.
Bring the baby to you when you are breastfeeding.
Feel a sneeze or cough, grab a pillow to place on your lower abdominals.
When picking up your baby, exhale out (like blowing through a skinny straw) to engage the abdominal wall.
If you have a partner, family member, or friend, ask them to do the heavy lifting. If these options are not available to you, only perform strenuous activities that are a must. Walking is encouraged to get the blood flow moving to improve healing, but be careful of returning to high-intensity exercise too early. While you may be cleared to return to activity by your OBGYN, your muscles may not be ready for the demand required for high-intensity exercise.
It is never too late to work on your cesarean scar or recovery from a cesarean delivery
Whether you had a baby 2 weeks ago or 20 years ago, scars have the opportunity to be treated and mobilized. A lot of times, your persistent back pain that started after your cesarean birth can be rooted from the scar itself.
A pelvic floor physical therapist can help you as early as 2-3 weeks postpartum from a cesarean delivery.
Schedule an appointment to help address any questions or concerns.
