April is C-section awareness month. As someone who has had 2 c-sections myself, I am passionate about helping women navigate their recovery. Here are 3 things I recommend prioritizing in the early weeks (2-6 weeks) after a c-section.
1. Movement
Movement is medicine! It’s completely normal to feel hesitant, as you’ve just had major abdominal surgery, and rest feels essential. However, while rest is important, staying active is equally vital for your recovery. Gentle movements like walking, deep breathing, light hip and lower back stretches, hip strengthening, and core bracing exercises can help prevent blood clots, relieve constipation, reduce pain, and prepare your body for future rehab exercises or a return to more intense physical activity.
2. Nutrition
Nutrition is so important when we are recovering from a surgery. Prioritize protein (1.0-1.5 grams per kilogram of bodyweight) for tissue and wound healing, fiber (25-35 g) for preventing or managing constipation, and plenty of fluids. Other vitamins and minerals to prioritize include iron, vitamin A, vitamin C, and B vitamins. Limit processed foods or food that are high in fat, salt, and sugar.
3. Scar care
Scar care should begin on day one after a C-section. Take time to observe the scar, using a mirror if necessary. This helps you monitor the healing process, desensitize the area, and prevent feeling disconnected from the procedure or your body. What exactly is desensitizing? It is a technique in which you gradually reduce the sensitivity or tenderness of the skin and nerves by gently stimulating the area. This can help the skin become less reactive or painful as it heals, making it less sensitive to touch or pressure. If you skip this step, sometimes you can have prolonged numbness, difficulty wearing certain types of clothing, and sensitivity when pressure is applied such as holding your infant on your lap.
You can start the process as early as day one post-op. This can include gently touching or massaging the skin around your belly and pubic bone near the incision. As the scar heals, you can gradually progress to touching the incision itself. There are various desensitization techniques, but one effective method is using materials with different textures to make gentle circular motions on the area you’re working to desensitize. Perform the circular motions in various locations for 30 seconds, with a total treatment time of 5-10 minutes.
4. Bonus!
I highly recommend that women who have had a C-section see a pelvic floor physical therapist (PT). We can address the points mentioned above in a more individualized way and provide additional support when other issues arise. Common concerns include difficulty getting out of bed, pain with certain nursing positions, and identifying the most effective exercises for recovery.
As someone who has had two C-sections myself, I understand how overwhelming the first few weeks with a new baby can be. For this reason, it can be helpful to schedule a postpartum PT visit before you give birth. This way, no matter what type of birth you have, you’ll be prepared to start your rehab right away. However, no matter how long it has been since your delivery, we can always help!