Having a cesarean section can be a scary experience. After my own C-section, I remember feeling terrified and not exactly sure where to start. Whether you are preparing for a planned C-section or navigating recovery after your first one, here are a few tips that may help make those early days a little more manageable.
Splinting
One thing that can feel surprisingly scary after a C-section is coughing, sneezing, or laughing. I remember worrying that I was going to open my incision every time I laughed!
One technique you can try is splinting. Place a pillow or folded towel against your abdomen and gently apply pressure when coughing, sneezing, laughing, or changing positions. This can provide support and make these movements more comfortable while your incision heals.
Toileting
One topic that does not always get enough attention after delivery is how to have a bowel movement comfortably. After a C-section, pain medications, changes in activity, and normal postpartum changes can contribute to constipation. Add a healing abdominal incision, and the thought of having a bowel movement can feel intimidating.
First, try to avoid straining. This is helpful for all postpartum women, regardless of delivery method. Placing your feet on a small stool so your knees sit higher than your hips can also help you find a more comfortable position. Try relaxing your abdomen and breathing rather than holding your breath and pushing forcefully.
If you are struggling with constipation, talk with your healthcare provider about options such as stool softeners, appropriate fluids, fiber, or other strategies to help keep things moving.
Early Exercises
In the early stages of C-section recovery, gentle breathing is a great place to start. You do not need to jump straight into abdominal exercises to begin reconnecting with your body.
1. Gentle exhalation
Start by taking a comfortable breath in. As you breathe out, gently engage your deep abdominal muscles. You can try a soft “ha” sound as you exhale to help coordinate your breathing with your abdominal muscles. Keep the effort gentle and avoid bearing down or straining.
2. Rib mobility with breathing
During pregnancy, the rib cage can expand and change position to accommodate your growing baby. Some women notice that their rib cage feels different or wider after delivery. Gentle breathing and rib movement can help you become more comfortable with your breathing pattern and movement through your trunk.
Try lying on your back with your knees bent or resting on your side. Place your hands around the sides of your rib cage. As you breathe out, gently guide your ribs inward and downward with your hands, without forcing the movement. Keep your breathing relaxed and comfortable.
Start with small, easy movements, and follow your healthcare provider’s guidance about when to begin exercises after surgery.
Scar Tissue Massage
Once your incision is fully closed and healed, and your healthcare provider has cleared you for scar work, gentle scar massage may help improve the mobility of the tissue around your incision.
The goal is not to press hard or push through pain. Instead, use gentle pressure to move the skin and tissue around the scar in different directions. Over time, this may help the scar and surrounding tissues move more comfortably.
Avoid massaging an incision that is still open, scabbed, draining, or showing signs of infection. If you notice increasing redness, warmth, swelling, drainage, or worsening pain, contact your healthcare provider.
When Can Physical Therapy Help?
Recovering from a C-section involves more than allowing your incision to heal. You may also notice changes in your core strength, breathing, mobility, posture, or comfort with everyday activities.
If you are having difficulty returning to your normal routine or feel like you need extra support, a pelvic health physical therapist can help. A physical therapist can assess your individual needs, answer your questions, and develop a personalized plan to support your recovery.
At Solstice Physical Therapy + Wellness, we provide individualized care to help you feel stronger, more comfortable, and more confident in your body after pregnancy and delivery.
You do not have to navigate recovery alone. Visit solsticeptwellness.com to learn more or schedule a consultation.
