C-Section Recovery - Helpful Tips to Optimize Healing
Jan 02, 2020By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Jan 2, 2020
Direct Answer
The best way to recover from a C-section is to protect your incision early: wear supportive abdominal garments, rest and avoid lifting anything heavier than your baby for several weeks, move carefully while engaging your pelvic floor, and gradually reintroduce gentle core and pelvic floor exercises as your scar heals, ideally guided by a pelvic floor physiotherapist.
Key Takeaways
- Supportive abdominal garments and adequate rest help protect your incision and support core healing after a C-section.
- Avoid lifting anything heavier than your baby for the first few weeks to protect healing muscles and connective tissue.
- Gentle pelvic floor breathing and scar tissue mobilization can begin within days, but vigorous exercise should wait.
- Recovery isn’t complete at the six-week mark alone – core function and diastasis recti need to be properly restored.
- Working with a pelvic floor physiotherapist supports a safer, more complete return to activity.
Healing After a Cesarean
Cesarean births can be planned, which gives Mom time to prepare in advance for the procedure, and for the recovery. But in many cases C-sections happen unexpectedly, leaving many women feeling surprised and overwhelmed.
To make matters worse, little – if any – information is provided to new moms on how to recover properly.
C-section surgery involves cutting through the skin and underlying fat cells, the fascia (connective tissue) and the peritoneum (the lining of the abdominal cavity).
The abdominal muscles are spread apart and the bladder is then moved out of the way so an incision can be made in the uterus to remove the baby.
Once the baby is out, the incision in the uterus is sewn up, the bladder put back in place, the fascia is sutured and then, of course, the skin is stitched.
That is a lot of layers of incisions and then remaining scar tissue!
If you are recovering from a cesarean birth or know you will be having one, here are some tips on how to best recover and promote optimal healing.
Wrap Your Belly
Supportive abdominal garments can be very beneficial and should be put on as soon as possible after the surgery. This will provide support to the incision, help the connective tissues heal and encourage the abdominal muscles to re-align.
Rest!
Rest and hydration are essential. Ask your family for help getting in and out of bed, walking to the washroom, getting on and off the toilet and getting back into bed.
Move Carefully
Whenever you need to move, have someone assist you and follow these instructions.
- Take a deep breath in. On the exhale, engage your core by contracting and lifting your pelvic floor, and then roll to your side.
- Take another breath in, exhale to engage your pelvic floor, and then with assistance use your arms to push yourself up while your assistant helps pull you up and move your legs over the side of the bed.
- Place your hands over your incision to support the area while you move.
Spend as little time as possible on your feet for the first few days – this will reduce the effect of gravity on the sutures, on the pelvic floor and on the weak muscles and connective tissue. Don’t rush. Take the time to heal.
Don't Lift Anything
Do not lift anything heavier than your baby for the first few weeks. Heavy lifting and straining can damage weakened muscles and connective tissue as they are healing. Have family bring the baby to you for breastfeeding and cuddle time.
Gentle Exercises
Gentle point/flex/circle movements of the foot and ankle can be done throughout the day while in bed to encourage blood flow, help reduce swelling, remove toxins and minimize the risk of infection.
Start gentle pelvic floor exercises with restorative breathing within the first few days to encourage maximum oxygen delivery to your recovering core.
Inhale, allowing your ribs and belly to gently expand. Exhale gently through pursed lips to encourage the pelvic floor to engage. The exhalations will also help your body rid itself of any mucous that accumulated during the surgery.
Skin Brushing
Skin brushing encourages the movement of fluids in the body, which can help reduce swelling.
Using a soft bristle brush, gently stroke from your inner thigh upwards toward your heart – this can begin about two days post-partum and can be done several times daily.
Scar Tissue Mobilization
Scar tissue mobilization is important to prevent adhesions from building up in all of those layers of incision points. Adhesions can lead to decreased mobility and impaired core function.
See a pelvic floor physiotherapist for assistance and then practice daily at home.
Take It Easy Past Week Six
The six-week mark has generally been the ‘return to activity’ golden date, but really there is no set date. Everyone heals differently.
By six weeks postpartum you should be able to walk more freely, but vigorous activity, heavy lifting and high-impact movements are off-limits.
The focus remains on core restoration – because if the foundation is not restored, you will prevent proper healing of diastasis recti and increase the likelihood of suffering from incontinence and organ prolapse.
One last thing, mommy and boot camp (or other forms of vigorous exercise) do not belong in the same sentence. Say no to mommy boot camp.
Follow these tips, and get the support that you need, for the best recovery.
Frequently Asked Questions
How long does it take to recover from a C-section?
Most people feel more mobile by six weeks, but true core and pelvic floor recovery often takes longer. Everyone heals differently, so focus on how your body feels rather than a fixed timeline.
When can I start exercising after a C-section?
Gentle pelvic floor breathing and ankle movements can begin within the first few days. Wait for a healthcare provider's clearance, generally around six weeks, before returning to more vigorous activity, and reintroduce it gradually.
What should I avoid after a C-section?
Avoid lifting anything heavier than your baby, avoid straining or heavy exertion, and don't jump into vigorous exercise or "mommy bootcamp" style workouts before your core and pelvic floor are properly restored.
Does scar tissue need special care after a C-section?
Yes. Scar tissue mobilization helps prevent adhesions that can reduce mobility and impair core function. A pelvic floor physiotherapist can guide you through safe scar mobilization techniques.
Can a C-section affect my pelvic floor?
Yes. Even without vaginal delivery, pregnancy itself affects the pelvic floor, and abdominal surgery affects core function and connective tissue. Restorative breathing and pelvic floor activation are still important parts of C-section recovery.
How do I know if I have diastasis recti after a C-section?
A gap or doming along your midline, especially when you engage your core, can indicate diastasis recti. Addressing it is part of full core restoration, not just waiting out the six-week mark.
Recommended Programs
The Buff Muff Method will help you finally get clarity on the elusive kegel and teach you how to activate your pelvic floor appropriately and then add it to movement – exactly the kind of gentle, progressive approach a healing C-section core needs. There is a ton of free content available to anyone who downloads the app, including a 7-day pelvic floor fitness challenge. Once the free challenge ends you have the option to join the Buff Muff membership for ongoing support from me, your very own vagina coach.
Available on Android and iPhone. Download below:
- 5 Tips for Perineal Healing Postpartum
- The Key(s) to Great Sex After Baby
- The Right Way to Exercise After Pregnancy
- What's the Deal with Diastasis Recti? - Part 1
If you enjoyed this article, you might also like our episode:
Cesarean Birth Rehabilitation with Janette Yee
Listen to the episode
