5 TIPS FOR YOUR C-SECTION RECOVERY
1) REST
Physical rest is super important after birth and especially after a cesarean birth because you not only birthed your baby but also went through a major abdominal surgery. Allow your body time to heal.
I know, it is hard to prioritise rest after birth because there is this new tiny life that requires all of you. That is why support and pre-planning is so important. Organise support for your postpartum period so that you rest, heal and recover - and of course fall in love with your baby.
Plan to spend the first 5-10 days mainly in bed or on the couch. The horizontal rest gives your body time to do a lot of the initial healing of the incision and the placenta wound but it also takes away the pressure on your pelvic floor muscles, allowing them to rest and recover from pregnancy.
2) NOURISHING WARM FOODS
Broths are your best friend for the first days (and weeks really) after a cesarean birth because they are gentle on the digestive system and high in nutrients. Your body needs a lot of energy and nutrients for the healing process but your body also lacks digestive enzymes in the weeks following birth making it harder for the body to digest food and absorb nutrients. Cooked, warm and nutrient-dense foods are gentle on your stomach, help avoid gassiness and constipation and make it easier for the body to absorb the nutrients.
Bone broths are especially great because they are also high in collagen making them the perfect food to support tissue repair and wound healing.
Many new mums say they don’t have much appetite after a cesarean birth. If that’s the case for you, have small portions throughout the day. Again, broths and soups are great as they are liquid-based and easy to “eat” when your appetite isn’t quite there.
In most hospitals, the food is not very supportive of the needs of a new mum. You can think about bringing your soup in a thermos, have a friend and family member drop off a soup or find out if there is a postpartum meal service near you and order some healthy and delicious postpartum meals.
3) SUPPORT INCISION
The c-section incision needs about six weeks to heal. Gentle compression can help the healing process.
It can be painful when you laugh or cough - place your hand or a soft pillow against your incision to apply counterpressure which can decrease pain.
Try wearing a belly band for external support.
4) SCAR DESENSITISATION
For the first three weeks or so you can touch the skin around your scar with very soft materials such as a feather or cotton ball. Scar desensitisation can help with numbness and sensitivity around the incision site. You can read more about it and how to perform it here: Cesarean Scar Desensitisation
After that, you can start to massage your scar gently.
5) GENTLE MOVEMENT
It is common to feel constipated, bloated and gassy after a cesarean birth. Whilst rest is the priority, daily gentle movements such as short walks in the house, diaphragmatic breathing and belly massage can help with the gassiness, it promotes circulation and your overall recovery.
Plus) DEBRIEF
If a cesarean birth wasn't planned or ended up in an emergency there can be disappointment, grief for the birth that you had hoped for or trauma from your birth experience. Allow your emotions to be there, give yourself time to process, debrief with a trusted person and reach out for professional support if needed.
A great way for you and your baby to process and heal from a difficult or unexpected birth experience is to do a Bonding Bath with your baby. The bonding bath is a method developed by German midwife Brigitte Meissner to recreate the bonding of mum and baby after birth and support the healing process after a traumatic or stressful birth experience. Read more about it and learn how to do it here.