3 Tips for a Smoother C-section Recovery
Birth is hard, no matter how it happens, and often people are caught off guard by how hard recovery can be.
Personally, I think we need to be talking about this stuff WAY before the baby comes out. Because there really is no way to guarantee or make your birth easier. No amount of exercise will set you up for an easy labor and birth, but preparing mentally for the reality that your body has been through an entire marathon is very important. I get it, birth is sometimes treated like “no big deal”- doctors do it all the time. They often perform C-sections. They give you a short list of things to watch for and send you home with a tiny person you’re still figuring out to care for. There’s usually not much guidance on how to recover with a little more ease after birth- both vaginal and C-section.
I often talk to moms who are struggling in their C-section recovery. They feel like there’s a lot they didn’t expect and they kind of feel like a train hit them. So today I’m sharing a few tips with you today. Whether you’re having a planned C-section or you had an unexpected cesarean, these tips will help you recover with a little more ease.
Wear gentle belly support.
A C-section is kind of a big deal. It’s a major abdominal surgery and with that comes a lot of changes in how your abdomen feels afterwards. People are often caught off guard by how weak things feel after a C-section. Tasks that were once simple, like sitting up out of bed or pulling yourself to a seated position can feel monumental.
Then if you add coughing or sneezing in, it can feel REALLY not great. Wearing a gentle belly support can be tremendously helpful in making you feel more supported after a C-section. I’ve heard some people were given belly supports in-hospital, but many are not. You can most certainly ask for one. Most of the belly supports out there simply bind the midsection, which I’m not a huge fan of because they lack pelvic floor support as well and the fit can vary per your tummy’s shape. Some can be very uncomfortable and a lot of them bind too much.
These support shorts or tights from SRC recovery or these from Bao Bei are really great options for after C-section recovery because they support your abdomen and pelvic floor and don’t cause irritation or ride up on your scar.
Roll to sit up.
Sitting up can be really tough after a C-section. It can make you feel really weak and get discouraged about where you are in your recovery. Know that this task is also hard when you’ve birthed a baby any way because your core has been through a substantial amount of change.
One thing I tell my clients to do post-birth is to roll onto their elbow and push themselves up rather than trying to sit up out of bed. This take a few extra steps, yes, but it can help you get up with a little more ease.
Note: this isn’t something you have to do forever. When you start feeling more comfortable and stronger in your core sitting up can be resumed with no issue. This is just to help you feel a little less impared right off the bat.
Gentle, recovery movements and stretching when you feel up to it.
Everything can feel a little restricted after a surgery like a c-section. You may find that you’re having trouble standing up straight. You may be getting pain or discomfort in and around your scar. Then holding a baby, nursing or bottle feeding, and constant rocking and carrying can make your body feel even more stuck.
When you’re feeling up to it, gentle stretching can be super helpful in combating that stuck feeling. I also like gentle core and pelvic floor recovery exercises for all moms, many of which can be done before the 6-week check up, as I talk about in my blog about exercise before the 6-week checkup.
Whatever you’re doing, stick with movements that feel good and don’t cause any pain or pressure on the abdomen or scar. Once cleared to return to exercise, be mindful of the exercises you choose and keep the focus on recovering and rebuilding strength.