About C-Sections
Did you know that in 2018, there were a reported 1,208,176 Cesarean deliveries—making up 31.9% of all deliveries of children in the U.S. (www.cdc.gov/nchs/fastats/delivery.htm)? Sadly though, it is not standard practice for mothers to be instructed in ways to best complete their daily activities to avoid increased pain and promote healing after their c-section. This guide is designed to provide these mothers with at least some of the basic pieces of information that will help them recover better after their c-section.
When you have a C-section, there are many layers of tissue that are damaged as your doctor moves through them to get to your baby! These layers of tissue that need to heal include your skin, fat tissue, fascia, abdominal musculature, and uterus! This means that there are many layers of tissue that need to heal afterwards!
Bowel Movements
Following a c-section, it can be very difficult and painful to bear down when trying to have a bowel movement. And it doesn’t help that you might be constipated from both having abdominal surgery and not eating or drinking much during labor. To help you be better prepared for your first few bowel movements post c-section, follow these tips!
1. When nature calls, have someone watch your baby (ideally) or bring your baby along. It is incredibly stressful to try to have a bowel movement while your baby is crying in another room…and it might take a while for you to finish your business.
2. Keep a small throw pillow or rolled up beach towel in the bathroom. You can use it to help brace your incision as you bear down during your bowel movement.
3. As you bear down during your bowel movement, don’t hold your breath. Exhale as if you are blowing out a birthday candle.
4. Eat a diet rich in fiber and stay hydrated!
5. Check with your medical provider first but starting with a stool softener right after delivery might be helpful in assisting you with those first few bowel movements.
6. And last but not least, stay relaxed! It's normal to be a little nervous about having a bowel movement but the more tense you are, the more uncomfortable it can be.
Brace Incision When Bearing Down
Coughing and Sneezing
In the early weeks following a c-section, it can be painful to cough or sneeze. This is because of the sudden increase in pressure that occurs within your abdomen during these basic life functions. This increase in pressure puts sudden stress on your healing abdominal tissue, reminding you that not everything is back to normal there yet.
The key to coughing and sneezing with less pain following a c-section is to brace your incision by holding a pillow against your lower abdomen. It won’t make your coughing or sneezing pain-free but at least it’ll be a little more comfortable.
Brace Incision When Sneezing
Lifting Your Baby
When lifting your baby, be sure to get as close as you can to your child to reduce the strain on your healing abdominal tissue. Before lifting, engage your core muscles by thinking about gently pulling the lowest part of your belly up and in. Bend your knees and your hips as you squat down to reach your child, maintaining a neutral spine (don’t let your low back round or arch) as you squat. Gently exhale as you lift your child, keeping your abdominal muscles engaged!
Bed Mobility
Follow the steps below to help you lay down in the easiest possible manner right after your c-section:
1. Sit on the edge of your bed
2. While gently exhaling, slowly lower yourself onto your side while bending your knees and pulling your legs onto the bed
3. Lay on your side with your knees bent
4. Roll onto your back by using your bottom arm to push your body onto your back while keeping your knees together (your shoulders, hips, and knees should stay aligned at all times)
5. Slowly slide your legs down one at a time so you are lying flat
To sit up, simply reverse the steps! If you find that you are experiencing a lot of discomfort in your abdomen as you attempt to get in and out of bed, try keeping an abdominal binder or wrap on to give you more support!
Laying Down
Sleeping
Some women find it more comfortable to sleep in a recliner after a c-section or with their upper body elevated on pillows to decrease the pulling that you will feel in your incisional area. However, transitioning back to sleeping in as soon as possible will help your tissue heal at its proper length and improve scar mobility. Laying on your side with a pillow between your knees and/or supporting your belly can make it more comfortable for you to sleep in bed.
Sitting
When you are sitting, make sure that you are sitting in a chair with good back support and that you use a footstool if your feet are unable to touch the ground. If you are sitting on a deep surface (such as a couch where your feet cannot touch the ground), scoot yourself towards the edge of the couch before attempting to stand up. Being sure to gently exhale as you sit down or stand up can also help protect your healing abdominal tissue.
Standing
When standing, focus on gently engaging your deep abdominal muscles by thinking about drawing the lowest part of your belly up and in. Be sure to stand up straight early on during your recovery process to improve your scar tissue mobility. Keeping your shoulder blades squeezed gently together as you stand can help you stand up straight. Also, keep your hips square under your shoulders.
Brushing Your Teeth
This sounds like a simple task but standing still for a couple minutes while leaning over a sink can be difficult following a c-section. While brushing your teeth, make sure that you are standing up tall. If you have to bend forward during the process, doing a small squat by bending at the hips and knees rather than rounding in the back can be helpful.
An Easy Exercise To Begin After Your C-Section
If you have had a c-section, you may benefit from learning how to activate your deep abdominal muscles! This will help you have better posture and promote healing of your abdominal tissue.
Start by learning how to isolate and contract your deep abdominal muscles
Lay on your back with your knees bent and feet flat on the floor
Place your fingers on your lower abdominal wall just inside your pelvic bones
Activate your deep abdominal muscles by gently drawing the lowest part of your belly in while exhaling, as if blowing out a birthday candle
You should feel your abdominal muscles gently contract under your fingertips as you do this
Hold this contraction for up to 10 seconds and then relax
Repeat up to 20 times
After you have learned how to isolate your deep abdominal muscles, try to incorporate this muscle contraction in with your daily activities. When you lift your child, exercise, or sit up from laying on the couch, think about performing this muscle contraction to help improve your functional abdominal strength for everyday activities.
Deep Abdominal Muscle Contraction Hand Placement . During Contraction
Don’t hesitate in reaching out to me with any questions that you might have!
Email: emily@rxdpt.com
Phone: (989)318-3839
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