32% of women in Australia deliver by C-section.1 Difficulty with walking and getting in and out of bed are common after giving birth, precisely during one of the most challenging times for a new mother, especially one who has undergone a C-section. She needs to not only speed up c-section recovery but also care for her newborn baby; lifting, feeding, bathing, and caring for a bundle of joy that is completely dependent on her.
What does faster C-section recovery after pregnancy mean? It can mean different things to different people at different stages of their post-partum recovery which is why it is important to adopt a holistic perspective that addresses all factors that can speed up C-section recovery and assist in returning new mothers to optimal health. Certain aspects of a C-section recovery are somewhat similar to recovery after a vaginal delivery but with the added challenge of recovery following major abdominal surgery.
The following are 7 factors that play a critical role in speeding up recovery after pregnancy, and these are especially important for C-section recovery.
1. Look after your mental health. Recovery after giving birth is one of the most challenging times for women and their families. Emotional and mental health is just as important as physical, with the two being intrinsically linked. Perinatal anxiety and depression is common, has many faces and does not discriminate – it can affect anyone, and have devastating consequences for individuals and families if left untreated. If you or someone you know is struggling with perinatal anxiety and depression please seek assistance by visiting PANDA– Perinatal Anxiety & Depression Australia http://www.panda.org.au or calling the National Helpline 1300 726 306 or alternatively Postpartum Support International http://www.postpartum.net/ to find support in your country.
2. Get pregnancy fit and stay fit throughout your pregnancy, it’s never too late It is said that the fitter you are before getting pregnant and the fitter you stay through your pregnancy, the faster you are likely to recover after C-section. Here are two great articles on “getting fit for pregnancy”, and starting your journey on the right foot:
https://www.todaysparent.com/getting-pregnant/how-to-get-your-body-ready-for-pregnancy/Most importantly do not stress, if you are already pregnant it’s not too late to start, in fact today many women make it a priority to start looking after themselves as they get pregnant. Just make sure you consult your health care professional for a suitably gentle routine. Here’s an article that looks at exercises during pregnancy regardless of your level of fitness https://www.srchealth.com/blog/top-5-exercises-during-pregnancy-regardless-of-your-fitness-level/
3. Healing wounds and stitches is a vital step in your C-section recovery journey and gentle constant compression plays an important role. This graphic video takes you through the C-section procedure as well the steps of recovery after C-section. https://www.babycenter.com/2_c-section-recovery-wound-care_10314058.bc and here’s another with an article and a video https://www.thebump.com/a/care-recovery-after-c-section.What many of the articles on C-section recovery fail to mention is that healing is accelerated with Rest, Ice, and Compression to the C-Section wound. Compression should be gentle and constant, not just for healing but for the practicality of being able to function whilst your body is healing. Although there are no shortages of sports compression clothing out there, there are very few specialist post-partum compression garments that are designed specifically for this purpose. SRC Recovery Shorts and Leggings were designed in consultation with an obstetrician to assist with providing constant gentle compression to swollen and sutured areas.2 They also assist with back support, healing abdominal muscle separation (DRAM) and perineal trauma/stitches. Check out the SRC Recovery Shorts and Leggings here https://www.srchealth.com/src-recovery/src-recovery-shorts-leggings/ and improve the mobility required to look after your baby.
Here are some C-section recovery testimonials from delighted SRC customers:
"After having my baby by emergency C-section, I was feeling pretty sore and sorry for myself. I was keen to get back into my daily exercise routine, but didn’t know how to go about healing myself with that goal in mind. SRC Recovery Shorts made the weeks after birth much more comfortable and, therefore, made me more confident in returning to my normal work routine, while learning how to be a Mum!”
--- Jo Stanley, Fox FM “The Matt and Jo show”, Melbourne
“Having an emergency C section, I was concerned that my recovery and getting back to normal physical activity post baby would take much longer than planned. As a result, I thought getting back into my pre-pregnancy clothes would take months to achieve. But a girlfriend recommended I try the SRC Recovery Shorts. I slipped on the shorts two weeks after having Piper and I was amazed at how quickly my body recovered. I was back in my pre-baby jeans a week later. I had also encountered some pain in my lower back in the early days post-baby, but I found the SRC Recovery Shorts offered great support and relief, making breastfeeding and lifting my bub in and out of her cot a pain free experience.”
--- Michelle Stamper, Channel 9 Publicity and Marketing
“I had a Caesarean section at 36 weeks due to complications. This left me understandably sore. My physio recommended the SRC Recovery Shorts. The shorts are amazing, they are comfortable and supportive at the same time. I notice a big difference in the pain from my C-section wound when I am not wearing the shorts to hardly any pain when I am wearing them. I would highly recommend both the pregnancy shorts and recovery shorts.”
--- Jacqueline Casey
“I have never had a C-section before and didn’t know what to expect. The first time standing up was hmmm shall I say ‘interesting’...Nath had to put these on me the first day, stretching the top. Once on - I could walk again! Seriously a godsend. Number one, hands down, the best product I packed...I swear by SRC recovery shorts and they helped me with my confidence post C-section.”
--- Sophie Guidolin, Australian born fitness model and mother of four. http://sophieguidolin.com.au/
4. Protect your weakened pelvic floor muscles because having a C-section will not prevent incontinence. Nearly 5 million Australians experience bladder or bowel control problems. The Continence Foundation of Australia's provides information on funding, referral and products. They offer free resources for individuals, careers and professionals and you can phone a nurse on 1800 33 00 66 for free advice. www.continence.org.au has a wealth of information. Choosing a C-section alone will not prevent incontinence.3 One of the most enduring myths surrounding birth is that a C-section prevents damage to the pelvic floor.The pelvic floor is a group of muscles, ligaments, and tissues, which support the organs of the pelvis: bladder, uterus and bowel. The pelvic floor supports these organs, however, if muscles are weakened, or ligaments are stretched, different forms of incontinence can arise:
The best way to reduce your risk of incontinence is to protect and strengthen your pelvic floor muscles which in turn will assist in speeding up your overall C-section recovery. According to a leading Women’s Health Physiotherapist, Shira Kramer of BeActive Physio, pelvic floor exercises can usually start within a few days after a C-section as tolerated, and a slow return to walking over the first few weeks. The benefits of exercising in motherhood are well known – not only the physical benefits (posture, core, pelvic floor, back health) but also for psychological well-being or the ‘feel good’ factor. After a C-section it is important to allow core and pelvic floor recovery:
The first 6 weeks is really about rest, allowing recovery and enjoying your baby.
The Australian Continence Foundation says you can protect your weakened pelvic floor muscles if you squeeze, lift, and hold your pelvic floor muscles before you sneeze, cough, blow your nose or lift. Some other tips include:
5. Get the support you need to improve mobility Mobility is critical to all new mums as they endeavour to heal themselves and begin caring for their baby, which comes with new and physically challenging demands. The SRC Recovery Shorts provide you with the support to move more freely post-delivery and make lifting, feeding, bathing and caring for your baby much easier.
6. Healing Abdominal Muscle Separation or DRAM is another critical step in C-section recovery Healing DRAM is more challenging due to C-section recovery presenting an extra stage in the process. Like everything else in the body, the different organs and muscle groups are connected and interrelated, and no part of you works or lives in isolation. Your abdominal muscles, pelvic floor and back muscles are all interdependent on one another, and this excellent article explores this connection and provides a great guide to what you can do to speed up your c section recovery - http://www.beactivephysio.com/closing-the-gap-the-connection-between-dram-and-pelvic-floor/
7. Take it easy and return to exercise gradually. Approximately 6-12 weeks after the C-section when you have regained your mobility and generally feel ready, you can resume exercise with the approval of your health care professional.
The physiotherapists at BeActive Physio urge new mums to return to exercise gradually:
“At approximately 6 weeks you can progress to gentle core exercises and resistance / weights exercises and low impact cardio options (e.g.: bike). The recommendation for returning to running and high impact exercise is a minimum of 3-6 months. It is imperative to allow repair of your abdominal and pelvic floor muscles. See your women’s health physio to give you more specific guidelines and exercises that are tailored to your needs and remember, these timelines are a guide only, there is no one-size fits all approach for recovery.”
It’s a great idea to see a Women’s Health Physiotherapist to reach your goals safely and effectively. Find one in your area by visiting your country’s Physiotherapy Association. USA: https://www.apta.org/ and Australia: https://www.physiotherapy.asn.au/
Wishing you a speedy C-section recovery.
Spitznagel T, Leong F, Van Dillen L, Int. Urogyn J. 2007 Vol 18(3):321-328.
Antonio I Cuesta-Vargas Cátedra de Fisioterapia, Universidad de Málaga, Andalucía, Spain. June 2017.In lab. testing SRC Recovery Shorts Nº 8.0615.87.4707
bit.ly/jiMgXX BJOG: An International Journal of Obstetrics and Gynecology, online April 8, 2011