C-Section Recovery Tips by a Pelvic Floor Physical Therapist
Having a c-section? Not sure how to plan? Consider these helpful tips!
Recovering from a C-section requires special care and attention for optimal healing and comfort. Here are some tips to help you through the recovery process:
Consider the 5-5-5 Rule
5 days IN bed: Spend the first 5 days resting in bed to minimize movement and allow your body to start healing.
5 days ON the bed: Spend the next 5 days mostly in/on the bed, but you can move around a bit more as tolerated.
5 days AROUND the bed: Spend the next 5 days moving gently around your room or home, gradually increasing activity levels.
Keep physical activity to a minimum in the immediate postpartum period. Remember, you just had surgery! And you had a baby! It’s a double-whammy!
No heavy lifting, intense exercise, and other strenuous activities for at least 6 weeks or as advised by your doctor.
Take What You Need
Stay ahead of pain: Use pain medication as prescribed by your doctor. It helps to stick to a medication schedule for the first few days so pain doesn’t sneak up on you.
Set alarms or put your partner in charge of managing this.
Use stool softeners: The softer your poop, the easier it is to pass, reducing strain!
Drink lots of water: Staying hydrated can both help you poop AND help with milk production if you are breastfeeding.
Give Yourself Props
Foot stool: Use it when sitting to improve comfort.
Shower chair: Makes showering easier and less tiring.
Pillows are your friends!
Bathroom pillow: Gently press a small pillow to your stomach when passing a bowel movement.
Coughing/laughing support: Gently press a pillow to your stomach to support it while laughing or coughing.
Seated comfort: Put pillows behind your back when seated.
Movement
Gentle walking: Walking helps with gas pain and promotes circulation. Start out with small walks around the house.
Log rolling: Helps you get in and out of bed without straining your abdominal incision.
To get up: Roll to your side, then blow out as you move from your side to sitting.
Avoid jackknifing to minimize abdominal strain.
To lie down: Sit at the edge of the bed, lean to lie on your side, then roll on your back.
Support
Visitor lists: Have lists ready for visitors detailing how they can help you, such as running errands, cooking, or cleaning.
Ask a close friend or relative to set up a meal train for you. Be sure to let them know your likes and dislikes!
Lactation consultant: If you are breastfeeding or pumping, seek help from a lactation consultant to ensure you and your baby are comfortable and getting the support you need.
OB/Midwife: Attend all postpartum check-ups with your healthcare provider to monitor your recovery and address any concerns.
Pelvic Floor Physical Therapy: You can start seeing a pelvic floor physical therapist 6 weeks postpartum or once cleared by your doctor. We will:
Do a pelvic floor exam– your pelvic floor did carry a baby!
Assess the scar, do scar massage, and teach you how to do your own scar massage.
Rehab and strengthen the abdominal wall.
Red Flags
Contact your doctor if you notice any of the following signs of possible infection:
Fever
Warmth around the incision
Increased pain
Oozing at the incision site
By following these tips and listening to your body, you can promote a smoother and more comfortable recovery after a C-section. Always consult with your healthcare provider for personalized advice and guidance.