C-Section Recovery

Today, I want to chat about C-section recovery. A C-section or caesarean can be planned or unplanned. For many women it's not even a thought, until it happens. And then, in those early weeks postpartum the overload of information on what to do can all be too much.

That's why we have here a week-by-week guide to C-section recovery.

Recovering from a surgery like a caesarean is not a simple process. There are a lot of layers including connective tissue, abdominals and skin that are stitched back up and need to be healed.

It's important to have a better understanding on how your body recovers from this surgery and ways you can take care of yourself and aid the healing process.

Here are some top tips for c-section recovery week by week for the first six weeks.

C Section Recovery Week by Week

Understanding Your C Section: What Happens During and After Surgery

A cesarean section, commonly referred to as a C-section, is a surgical procedure used to deliver a baby through incisions made in the mother's abdomen and uterus.

During the surgery, the doctor will make a horizontal incision above the pubic hairline, followed by an incision in the uterus to allow the baby to be lifted out. After the delivery, the incisions are stitched close.

Post Surgery

Post-surgery, you'll be moved to a recovery area where your vital signs are monitored as the anesthesia wears off. It's normal to experience pain and grogginess initially.

You'll receive pain medications and be encouraged to mobilize to prevent blood clots. Understanding the surgical process and post-operative care is crucial for a smooth recovery.

Emotional and Physical Challenges

Many new mothers feel overwhelmed by the recovery after a C-section, facing physical and emotional challenges that can impact their well-being.

The first few days can be a haze of pain, fatigue, and hormonal changes, making it difficult to focus on anything else. On top of that, the pressure to care for a newborn can be daunting.

Prioritize Your Recovery

It's no wonder many moms feel anxious, stressed, and unsure about how to prioritize their own recovery. Additionally, the lack of sleep, breastfeeding challenges, and baby blues can further exacerbate the emotional rollercoaster.

Lastly, the fear of not being able to care for their baby or themselves can be a significant source of stress during this time.

My Online Program is For You

In my online postpartum recovery program; I'll break down the recovery journey into weekly milestones, discussing what to expect, physical care, emotional support, and tips for faster healing.

From managing pain and wound care to rebuilding strength and endurance, I'll cover it all.

I'll also delve into the emotional aspects of recovery, including how to cope with anxiety, depression, and feelings of isolation. By the end of this video, you'll have a clear understanding of what to expect during each week of your C-section recovery.

It's About You Mama

You'll learn how to prioritize your physical and emotional well-being, and how to seek support when you need it. Plus, we'll share some valuable tips and tricks for a smoother, faster recovery.

The first week is all about rest and recovery. Your body is still healing from the surgery, and you need to focus on allowing yourself time to mend. You'll likely be experiencing some pain, discomfort, and fatigue, but this will slowly start to subside as the days go by.

Follow Your Doctor's Advice

In terms of physical care, make sure to follow your doctor's instructions for wound care, take your pain medication as prescribed, and prioritize rest.

Emotionally, it's essential to allow yourself to feel your emotions and not put too much pressure on yourself.

Ask for Help

You're not alone, and it's okay to ask for help when you need it. As you enter the second week, you'll start to feel a bit more like yourself, although you'll still be experiencing some discomfort. This is a great time to start incorporating some light exercises into your routine, like pelvic tilts and leg raises.

The key moment in recovery often comes around week three, when many mothers start feeling more like themselves again and can engage in light activities. You'll start to regain your energy, and the pain will become more manageable.

Rebuild Your Strength

This is also a great time to focus on rebuilding your strength and endurance. Start with short walks and gradually increase your distance and duration. You can also begin to incorporate some light stretching and pelvic floor exercises. Emotionally, week three is a crucial time as well.

You'll start to feel more confident in your ability to care for your baby, and you'll start to reconnect with your partner and loved ones.

By week four, you'll be well on your way to a full recovery. You'll be able to engage in more strenuous activities, and your energy levels will continue to increase.

To sum it up, understanding the recovery timeline and knowing what to expect can empower new moms during this crucial phase.

Essential Care Tips for the First Few Weeks Post-C Section

The initial weeks after a C-section are a critical time for healing. It's important to care for your incision by keeping it clean and dry.

Your doctor might suggest showering over bathing to avoid soaking the incision. Watch for signs of infection, such as redness, swelling, or discharge.

Rest is key to recovery, but so is gentle movement. Short walks can aid circulation and healing, though you should avoid lifting anything heavier than your baby.

Proper nutrition and hydration are also vital, as they promote wound healing and provide the energy needed for caring for your newborn.

Managing Pain and Discomfort: Effective Strategies

Pain management after a C-section is crucial for your recovery. Your healthcare provider will likely prescribe pain medication, so it's important to take it as directed. You can also use heating pads for comfort, but make sure to protect your skin from direct heat.

Supportive clothing, like a postpartum girdle, can provide additional comfort and support. Remember to adjust your position frequently when sitting or lying down to alleviate pressure on the incision site and to promote better blood flow for healing.

Physical Recovery: Exercises and Activities to Avoid

While gentle movement is beneficial, there are certain exercises and activities you should avoid to prevent injury or strain to your healing body. Abdominal exercises, heavy lifting, and vigorous activities should be avoided until your doctor gives you the all-clear.

Focus instead on pelvic floor exercises, like Kegels, which can be started soon after surgery to help restore muscle tone.

Additionally, be mindful of your body's signals, and don't push yourself too hard; pacing yourself is essential for a full recovery.

Emotional Wellness: Coping with the Psychological Aspects of C Section Recovery

Recovering from a C-section isn't just about the physical aspects; it's also about taking care of your emotional well-being. It's common to experience a range of emotions, from joy and love to anxiety and sadness.

Give yourself permission to feel these emotions and talk about them with supportive friends, family, or a mental health professional.

Be patient with yourself and acknowledge the major life change you've undergone. If you're struggling, don't hesitate to reach out for professional help. Postpartum support groups and counseling can be valuable resources as you navigate this new chapter in your life.

Recovery After C-Section

Weeks 1 -2

Rest where you can. It's easier said than done, but it's important more than you know. Now is not the time to say 'I feel good' and get moving as much as you can. That time will come. For now, your wound and your pelvic floor (and your entire body!) needs you to rest.

Aim to log roll to get out of bed. This will help to reduce any unnecessary pressure on your incisions We like to call it the 'log roll out of bed.'

Ask your Doctor questions. When it comes to your wound healing, no question is silly. Your doctor should give you the time, so make the call. Ask the question. Feel reassured. Never be scared to ask questions, especially when it comes to your health.

Remember that common is not necessarily normal. If things feel painful or don't feel right, you need to ask your doctor or midwife. If you ask another woman and she experienced the same, but didn't do anything about it, doesn't mean you do nothing. If it doesn't feel right, ask.

Supporting the wound when you cough, sneeze or laugh use a pillow or a rolled up towel to help, so always have one on hand.

Do not lift too heavy. The weight of your baby is the most you should be lifting right now. Try your best to move your house around so that you are not lowering too low, nor lifting too high.

Everything should be at an easy height for you at the moment.

Especially when changing your baby - as you'll be doing this quite a lot!

Numbness is different for every woman. Take note of how it feels for you. The numbness will most likely fade soon enough, but this is a topic to discuss with your doctor.

Pelvic floor is part of your recovery post c-section delivery. For some reason there's a myth out there that having a c-section means you don't need to worry about pelvic floor exercises post-birth.

WRONG.

The weight of your baby in your pregnancy pressing down on to your pelvic floor means that, despite your delivery mode, you need to focus on your pelvic floor postpartum. For full details, follow my Core Rehab program.

3-6 weeks after a cesarean

Active recovery is important. Staying completely sedentary is not necessarily going to help in your recovery, unless of course this is the exact guidelines given to you by your care giver.

Progressive exercises and movements help you to become stronger and recovery quicker. As with any recovery post-surgery you need to progressively build your strength back up. You do not have knee surgery and do absolutely nothing for six weeks then get up and run. The same goes for postpartum.

Pelvic floor exercises, gentle core exercises, stretching and short walks are all key in your recovery in those early weeks and months post-birth.

It's why I have an entire section BEFORE module one of my Core Rehab program that gives you guidance on what to do in the first six weeks postpartum. 

Do yourself a favour and listen to this podcast 'All the Tips You Need for Your #C-Section Recovery ' with Women's Health Physiotherapist, Beth Scott.

Weeks 6+

Your six-week postpartum check-up does not give you the tick of approval to jump straight back into your pre-pregnancy workouts, running, jumping, boxing and heavy lifting. If you do this, there is a good chance in the months and even years to come, you will regret it.

Continue to build your strength with my Core Rehab program and feel confident and ready for the Stronger Mama Challenges to give you that complete tone and fitness you are wanting.

There is not skipping ahead to the 'good part'.

There's no cheating when it comes to postpartum recovery.

But there are answers, and it doesn't have to be slow and hard.

Follow along for guided week-by-week expert advice, and feel confident that sooner rather than later you will be feeling energised and strong again.

Core Strength and Diastasis Recti

Trust me when I say, it's all about progressive recovery. Post C-section it's not JUST about your wound. You need to also be mindful of diastasis recti or abdominal separation. It's common, and most women who carry to full term in their pregnancy get some degree of abdominal separation.

Again, I show you exactly what to do for this. So join with me in my 12 module Core Recovery program, which is also the stepping stone to my popular 28 Day Stronger Mama Challenges.

I'll get you feeling fit and fab again - we just need to do it the right way.

Your future self will thank you for this.

Honor your body and do it justice. You've totally got this - and I've totally got your back.