Early C-Section Recovery: Core and Pelvic Floor Care for New Moms
Whether planned or unplanned, a C-section birth is unique and the recovery has different challenges than a vaginal birth recovery. As you navigate the postpartum period, it's essential to approach your healing with care, especially when it comes to your core and pelvic floor. These areas have undergone significant stress and trauma during pregnancy and surgery. Most moms don’t know they need proper rehabilitation for long-term health and strength.
Here’s a guide to help you understand the importance of core and pelvic floor recovery and how to incorporate gentle fitness and physiotherapy into your early postpartum routine.
Understanding Your Body After a C-Section
A C-section is a major abdominal surgery, which involves cutting through multiple layers of tissue, on top of the other hormonal changes and physical weakness post pregnancy. Every woman postpartum will have core and pelvic weakness, as their tissues were already stretched and weakened from pregnancy. Bouncing back is an outdated concept and we require a careful and thoughtful approach to healing.
Key Areas Affected by a C-Section:
Abdominal Muscles: These muscles are separated and stretched during pregnancy (diastasis recti), weakening your core and affecting your posture and stability. The tissue that connects these muscles was cut during surgery.
Pelvic Floor: Pregnancy puts a significant strain on your pelvic floor. While a C-section avoids vaginal delivery, the weight of the baby and the changes in your body during pregnancy can still lead to pelvic floor dysfunction. Anyone who tells you “you saved your vagina” is misinformed.
Scar Tissue: The incision site will develop scar tissue, which can restrict movement and lead to discomfort or pain if not mobilized.
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The First Few Weeks: Rest and Gentle Movement
In the first few weeks after your C-section, rest is paramount. I know this sounds like a joke- you have a newborn. But make no mistake: Your body needs time to heal, and it’s important to listen to it. However, gentle movement can aid in circulation, re-engage muscles and help prevent complications like blood clots.
Please note: when trying any postpartum activity, pay attention to your pain scale and lochia (postpartum bleeding). If you experience pain during or immediately after, or you see an increase in your bleeding, you have done too much. Rest and try again in a couple of days.
Breathing Exercises:
Start with deep diaphragmatic breathing. This not only helps to engage your core gently but also promotes relaxation and oxygenation of your tissues, which is essential for healing.
How to do it: Lie on your back with your knees bent and feet flat on the bed. Place your hands on your belly. Inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth, as if blowing through a straw, feeling your belly lower. Do not force your breath.
Walking is the best movement you can get.
Start with short distances and celebrate every milestone. Here are some of the first goals I made:
To the kitchen and back.
To the porch and back.
1 circle in the yard.
40 m on the sidewalk. (to a nearby park bench, just in case!)
CAUTION: Never go as far or fast as you think you can- you need to be able to get back!
Pelvic Floor Engagement: Begin with very gentle pelvic floor engagement to reconnect with these muscles.
How to do it: Imagine trying to stop the flow of urine. Gently squeeze and lift the muscles around your vagina and anus, as if picking up a blueberry holding for 2-3 seconds before releasing. Start with just a few repetitions and gradually increase as you feel comfortable. Though an odd suggestion to imagine picking up a blueberry with your genitals, that is the amount of force you should use. We are not looking for a maximum contraction.
Get Aquainted with your Scar: The initial days and weeks are overwhelming and you may be struggling with your birth and your scar. Start by looking at it and touching it gently.
How to do it: Look at your scar in the mirror, or if you can’t see it because you have a large belly, ask someone to take a picture for you.
Use clean hands and gentle pressure to touch the area around your scar, before touching the incision directly. Note any sensations you have- you may experience sensitivity, numbness, prickly or any combination.
Tips for Safe Recovery and Exercise
Protect against Infection: Keep the wound clean and dry. If it is red and swollen, hot to the touch, oozing or has a smell, seek medical attention immediately!
Limit Visitors: I know everyone wants to meet your baby and you might want them to as well. Please consider the risk of getting a cold or flu will be incredibly painful and is not beneficial to your recovery.
Listen to Your Body: If something feels uncomfortable or painful, stop and consult with a healthcare professional.
Avoid High-Impact Activities: Running, jumping, or heavy lifting should be avoided until your core and pelvic floor have regained strength. In fact, please avoid stairs for the first 7-10 days if possible.
Focus on Posture: Good posture can alleviate back pain and help you engage your core more effectively during daily activities.
When to Seek Help
With or without persistent pain, incontinence, or a feeling of heaviness in your pelvic area, it’s important to seek help from a pelvic floor physical therapist. A preventative assessment can give you direction and a starting point. These professionals specialize in postpartum recovery and can provide personalized guidance to help you regain your strength and confidence. B3 Therapy in Brantford can help!
358 King George Rd Unit 102, Brantford, ON N3P 1A1
Final Thoughts
Recovery after a C-section is a gradual process, and it’s essential to approach it with patience and self-compassion. By focusing on gentle movement, core and pelvic floor engagement, and proper rest, you can set the foundation for a strong and healthy recovery. Remember, every body is different, and it’s okay to progress at your own pace. Prioritize your well-being, and know that with time and care, you’ll regain your strength and confidence.
Ready to rebuild your core? Download my free guide!
