I’m now a month into recovering from my C-section, and it’s been quite a journey. Living in a larger body has added its own set of challenges, but I’ve come to understand that healing requires patience, care, and some practical strategies. Thankfully, I had an amazing community to lean on for advice. So these below tips are thanks to them!
Here’s what I’ve learned to help you look after yourself and recover with love and empathy:
- Engage Your Core Muscles
- When standing or sitting, engaging those pelvic floor muscles before you start moving can provide much-needed support to your core and help stabilize your movements. This small step has made me feel more secure, but didn’t come easy. I’m still working on it.
- Use Your Arms
- Use your arms as much as possible to avoid straining your abdominal muscles. When getting up or lying down, rely on your upper body strength to ease the pressure on your incision site. This has truly been a game-changer for me. My elbows have taken a battering though!
- Support Your Belly
- Get a C-section belt to provide extra support to your abdominal area. It helps alleviate pain and prevents excessive movement of your incision. This has brought me significant relief, but I have only really utilized this, in the 3rd week because of the pain I had in those initial weeks. But don’t over do it! It’s really to use this as a crutch.
- Manage Pain Effectively
- Don’t be shy using paracetamol to manage pain. Keeping pain under control will help you move more comfortably and speed up your recovery. Staying on top of pain management is so important, and you can ask for additional pain relief from your hospital. Morphine was amazing!
- Protect Your Incision
- Press a pillow down on your tummy before you cough or sneeze to take some of the pressure off your incision. This simple act has significantly reduced my discomfort, as for some reason I have very “coughy” cough coming out of hospital, and coughing without the support was AWFUL.
- Roll Instead of Pulling
- Try rolling rather than pulling yourself up when getting out of bed. Rolling to your side and using your arms to push up is gentler on your incision. This technique has made getting up much less painful for me, but was strange to get used too.
- Be Kind to Yourself
- Take your time and be kind to yourself. Recovery is a gradual process, and it’s essential to listen to your body and not rush the healing. Patience is truly key. Those of you who know me, know I struggle to not work, so I have had to be mindful of this.
- Use Practical Aids
- Put a dining table chair backward next to the bed to pull yourself out. This provides stable support to help you get up without straining. It’s made getting out of bed so much easier for me, even though we are currently using a computer chair which isn’t as secure.
- Invest in a Wedge Pillow
- Get a wedge-type pillow and use that to sleep. Elevating your upper body can reduce pressure on your abdomen and improve your comfort. I’ve found that it helps me sleep better, but nothing beats being able to cuddle up to my husband, but I haven’t managed to get there just yet.
- Prioritize Rest
- Rest, rest, and rest some more. Your body needs plenty of rest to heal, so take every opportunity to sleep and relax. Don’t feel guilty about needing extra rest. I haven’t done this enough if I am honest, so take it from me, it is needed!
- Prepare in Advance
- Batch cooking before your C-section can be a lifesaver. Having ready-to-eat meals will make it easier to nourish yourself and your family without overexerting. This has been a huge help for me. Also getting your friends to make you meals, its never about the gifts after the pregnancy, it really is about the food, healing and community.
- Move Gently
- Gentle and slow movement is key. Light walking and gentle stretching can aid your recovery without causing strain. Listen to your body and don’t push it.
- Use a Pad Over Your C-Section While It Heals
- For those of us with an overhang, using a long or large maternity pad over the C-section scar can help keep it dry and prevent infection. Remember to let it breathe, especially after a long day or after bathing/showering.
By following these tips, you can support your body’s healing process and recover more comfortably after your C-section. Remember, each recovery journey is unique, so give yourself grace and patience as you navigate this time. Your body has done something incredible—take the time to nurture it with love.
With love
Neelam and Daya x
