So, you've had a C-section, huh? Starting the overwhelming task of trying to figure out how to heal from an unplanned surgery (or a planned one that was surprisingly hard) in real-time is tough -- especially when your hands are full with a baby. And even more so when a lot of the standard advice feels contradictory ("Rest as much as possible but walk as much as you can!") So, should I be resting...or walking???
I'm here to share some real-life tips that we wished more people talked about so that they are easier to find right when you need them. We learned many of these after the point it would have been helpful, so we are sharing them here so you can hopefully use them earlier!
1. Gas-X and Chewing Gum
Our abdominal cavities are not used to being exposed to air, so trapped gas can be a real…well… pain. Weirdly, it can often show up in strange places (like as shoulder pain). Bring on the Gas-X and chewing gum to kick that pain to the curb.
2. Embrace the Abdominal Binder
Time to embrace your inner superhero! Like the inner-inner part. Strap on that abdominal binder, and give your incision area the love and support it deserves. This will help your insides from feeling like they are going to fall out, and will make moving around a lot easier.
3. C-Section Recovery Clothes
Opt for loose-fitting, high-waisted bottoms or dresses to avoid irritating the incision area. Compression garments may also feel good (or not!) so it's worth trying out a few different approaches. Your body is recovering so focus on what feels good over what looks good.
4. Pillow Press Technique
We all remember our first sneeze. Take our word for it. When you are about to laugh, cough, or sneeze, grab a pillow, blanket, or place pressure with your hand over your incision — you’ll thank us for that one.
5. Start Gentle Scar Massage
After a few weeks (and check with your doctor), gently massage the area around your incision to promote healing and prevent scar tissue adhesions. Videos can show you how to do this — relaxing spa music totally optional.
6. Avoid Heavy Lifting
You're a tough cookie, but let's not push it, shall we? When they say no heavy lifting, they mean it - 'cause you're still healing, and the last thing you want to do is return to the hospital due to weakening or opening up your incision. This includes toddlers. Instead, have them join you on the couch for cuddles, assist them with stepstools for accessing the sink or climbing into their crib, and take advantage of their low stature and high energy by having them pick up things that fall on the floor. :)
7. Hydration and Fiber
Food really is medicine, so stock up on healthy snacks, healthy frozen meals, and hydrate, hydrate, hydrate! There’s also something about soups that just feels great to a recovering body. If bending forward to eat hurts, they are also great to throw in a thermos to drink.
8. Stock Up on Stool Softeners
When needed, these are magical little pills. And truth bomb — they will probably be needed. So make sure to have some sent to your house before coming home from the hospital.
9. Enhance Scar Healing with Silicone
You’ve been through a battle and have the scar to prove it. We think you should be proud of yours, but there’s also no shame if you want to influence its appearance. Chat with your doctor about when it is safe to use silicone sheets or gels to help heal, flatten, and fade your scar. Either way, we think it looks impressive.
10. Embrace Babywearing
Baby wraps and carriers can help you enjoy hours of baby bonding with less pain. By keeping your baby higher up on your torso (above your incision) and by spreading the weight across your back, there’s less strain on your arms, back, neck, and core. We always waited too long to try them because they seem complicated, but they really are a game-changer. Check out a video to see how your version works and give it a shot early in your recovery to get the most benefit!
11. Supportive Feeding Positions
Feeding the baby is a lot more enjoyable when it doesn’t hurt. Positions like the football hold, side-lying, and leaning back are great ones for keeping the baby’s weight off your incision. Pillows are also your secret weapons. The firm breastfeeding pillows go the extra mile by supporting the weight of your baby like a table, leaving your incision free of any pressure.
12. Keep Taking Those Prenatals
Check with your doctor, but especially when you’re breastfeeding it’s important to make sure you are still getting key nutrients that pregnancy, delivery, and breastfeeding can deplete. So keep taking those prenatal vitamins to keep your body supported.
13. Consider a Shower Seat
A shower seat is the ultimate self-care accessory. If you still have moments of feeling light-headed or dizzy, or if you haven’t worked up to standing for several minutes, a shower chair can help your shower feel more safe and more confident as you take your time getting freshened up. Especially if you had higher levels of blood loss, this is a great tool for the first week or two when you might feel a little shaky.
14. Feel the Feels and Talk It Out
Recovery's not just physical; it's emotional too. When it comes to emotions, it’s better to let them out than to trap them in. Seriously, we mean it. So, find someone supportive who you can tell your birth story, talk about what you’re feeling, and lean on for help — whether that’s a family member, a friend, a therapist, or a community.
15. Incorporate Gentle Walking
Your nurses will encourage you to walk early and often in the hospital because it really does aid with circulation and helps you heal faster. Use something sturdy to hold on to at first (a partner, or the hospital bassinet cart), and start with small goals (to the bathroom, to the nursery, a hallway loop around the floor). At home, gradually increase the distance and try to get up to walk as often as you feel comfortable.
16. Stand Up Straight
When standing, try to remember to fully straighten up your torso and roll your shoulders back. This will help gently stretch your torso out from the curved position we often adopt when sitting or holding the baby, and can help make sure your incision or scar tissue heals well.
17. Tap into the Power of Positive Affirmations
Scrolling social media at 2 am while feeding the baby for the 20th time that day? Totally fine. But for one of those sessions, try to find some positive affirmations that resonate with you. Whether it’s things you can remind yourself when you’re exhausted, or a phrase you can repeat while soothing the crying baby to keep yourself calm, an intentional mindset really does have the power to change most situations.
(But if you are feeling perpetually down or overwhelmed — definitely speak to your doctor and/or family because we can’t simply “affirm” our way out of hormone imbalances and mental health challenges).
18. Set up Stations
Have someone help you set up a little station in your bed, on the couch you'll hang out on, and in any bathroom you use. It should be within arms reach of wherever you sit with key items for that area to reduce your need to get up or bend over. Include a diaper station on each floor that you'll spend time on.
19. Learn about healing your core
Look up "diastasis recti" and post-partum safe exercises to slowly strengthen your core and pelvic floor. The initial exercises mostly include breathing exercises and small leg movements you can do from bed to slowly re-engage the muscles. Don't do any "sit-up" movements to get out of bed or off the couch. Instead, rely on your arms and legs to do the heavy lifting. Many insurance companies cover pelvic floor rehabilitation but they do tend to book up, so check your plan, get a referral, and schedule early so they are available once you are cleared to begin.
20. Most Importantly — Ask for Help. All the Help.
We know you are a certified badass, but this is not the time to prove it. With any other surgery, people would get rest and recovery — not a new full-time, hands-on job with zero sleep and an internet full of baby advice to sift through. There are certain things you are best equipped to do, like helping your baby feel safe and full. And that is plenty hard. For everything else — ask for and accept help. You’ll heal faster as a result and you'll enjoy those early weeks and months more.
In conclusion
You're a force to be reckoned with. And, well, you’ve been reckoned with, so definitely take your foot off the gas pedal for a bit and make space for your c-section recovery. Remember, these tips are here to support your journey, but every journey is unique, so always consult with your healthcare provider for personalized advice.
You may not be feeling like a superhero in this moment right now, but believe us — we are in awe of you. You should be proud of everything you’ve endured and for all these challenges you are going through now. And it does get easier, don't worry. For more tips, camaraderie, and advice on the path forward, join the Cesarean Crew.