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C-Section Recovery: 3 Tips to Help You Heal and Thrive

Writer's picture: Sabrina ThorpeSabrina Thorpe

Recovering from a cesarean section (c-section) can feel overwhelming, especially when caring for a newborn. Whether your c-section was planned or unexpected, this recovery period is unique and requires patience and care. To help you navigate this time, I’ve put together my top three tips to set you up for success—and to know when professional help might be necessary.


1. Move (Gently) to Promote Healing

Movement is key to healing, but it needs to be intentional and gradual. Start with light activities, such as walking short distances around your home. Walking boosts circulation, reduces swelling, and prevents complications like blood clots.


As you feel ready, try gentle abdominal breathing exercises:

  • Sit or lie comfortably, supporting your incision with a pillow if needed.

  • Place your hands on your lower ribcage.

  • Inhale deeply through your nose, feeling your ribs expand.

  • Exhale fully, engaging your deep abdominal muscles to draw your belly inward.


Avoid heavy lifting, sit-ups, or twisting motions early in recovery. If moving from lying down to sitting is difficult, use a "log roll" technique: roll onto your side, bend your knees, and use your arms to push up while swinging your legs off the bed.


If pain persists beyond expected soreness or limits your mobility, a physical therapist can help address scar tissue restrictions, core weakness, or muscle imbalances.


2. Support Your Core and Pelvic Floor

Even after a c-section, your core and pelvic floor go through significant changes during pregnancy. Supporting these areas is crucial for long-term recovery.


Start with 360 Breathing with deep core activation:

  • Sit or lie down in a comfortable position. Place one hand on your lower ribcage and the other on your belly.

  • Inhale deeply through your nose, allowing your ribcage and belly to expand outward in all directions.

  • Exhale slowly through pursed lips, feeling your ribs gently come back in and your abdominal muscles contracting to support your exhale.

  • Focus on creating a full, 360-degree expansion and contraction with each breath.


Consider using an abdominal binder in the early days of recovery to provide core support. However, avoid over-relying on it, as your body also needs to rebuild strength naturally. Be cautious not to tighten the binder too much, as this can create excessive pressure on your pelvic floor, potentially leading to discomfort or other issues.


3. Prioritize Scar Care

Your c-section incision is more than skin deep—it involves multiple layers of tissue. Once your doctor clears you, scar massage can help prevent adhesions (scar tissue sticking to surrounding tissues) and improve mobility.


Here’s how to perform gentle scar massage:

  • Use clean hands and apply a fragrance-free moisturizer or oil.

  • Place your fingertips above or below the scar and move them in small circles, gradually increasing pressure as tolerated.

  • Gently glide your fingers side-to-side or up-and-down along the scar.


Scar sensitivity, tingling, or numbness is common early on, but if these sensations persist or if your scar feels "stuck" or overly tender, physical therapy can address these issues and promote healing.


When to Seek Help with Your C-section Recovery

Every recovery journey is different, and it’s okay to ask for help. Signs that physical therapy could benefit you include:

  • Pain that doesn’t improve with time.

  • Difficulty with daily activities, like getting out of bed or lifting your baby.

  • Unusual sensations around your scar, core, or pelvic floor.

  • Difficulty activating your core or pelvic floor.

  • Persistent back pain or pressure in your abdomen or pelvis.

  • Unresolved bladder or bowel issues.


At Foundation Physical Therapy, we specialize in helping moms rock their pregnancy, postpartum, and motherhood journey. Whether you had a c-section or vaginal delivery, our goal is to empower you to enjoy motherhood without the lingering pain or discomfort often associated with childbirth.


Remember, healing takes time. By moving gently, supporting your core, and caring for your scar, you’re setting a strong foundation for recovery. And when extra guidance is needed, we’re here to help.


If you’re in the Waukesha area, schedule an appointment today—we’d love to support you on your postpartum journey!




C-section


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