7 Simple Tips for C-Section Recovery
Whether you had a scheduled or elective cesarean birth or it was an emergency c section, recovery is vital for long-term reproductive, digestive and pelvic floor health. A C-Section is major abdominal surgery, and the recovery time for is about 6-12 weeks. Giving yourself time to heal gives the body a chance to get back to balance and function normally after birth. Maintaining a few key self-care practices in the weeks and months after delivery will have an amazing impact on your short and long-term health.
1. Rest
This isn’t always the easiest depending on your level of support, but it’s the most important. After a Cesarean delivery the uterus and abdomen are soft, loose and sore, and the ligaments that hold the uterus in place do not snap back for some time. Each step you take vibrates inside the abdomen putting stresses on your system. Depending on your level of support at home, 7-10 days with minimal movement is ideal for getting your C-section recovery off to a good start. Again, easier said than done with a newborn.
2. Nutrition
Nutrition is really important for your comfort, strength and recovery. The first meal after Cesarean birth should be warm and easy to digest. Be gentle on your digestion with nourishing teas, soups, cooked vegetables and other plant-based foods. Here’s some quick nutritional goals:
2400-2800 calories will help your body recover and thrive while also giving you adequate nutrients for breastfeeding.
60 grams of protein, ideally with half through plant-based sources like nuts, seeds, grains, legumes, and beans.
5 cups of fresh vegetables and fruits for fiber, gut health and nutrient replenishment.
96-128 ounces of water/herbal tea daily. This gives your GI system the necessary hydration to function properly.
25-30 grams of fiber daily for easy bowel movements and smooth digestion.
For more details on nutrition as well as food ideas, check out our World’s Simplest Guide to Nutrition in Pregnancy (it applies to this as well!).
3. Incision Healing
Healing your C-section incision on the outside takes 10-14 days. However, your uterus will take 4-6 weeks to fully recover and return to its natural position in the pelvis. Repair Down There is an herbal salve we have created to heal your C-section incision from the inside out. Comfrey, one of the main ingredients, is the knitter and healer of tissue and bones and has amazing healing properties. Apply this salve above and below the incision for the first 10 days in gentle massage circles. Massaging with the salve helps to greatly reduce the formation of internal scar tissue as well as external scarring of your C-section incision.
4. Belly Wrapping
Holding everything up and into the body for first few weeks helps your body to heal inward instead of outward. It gives support to your abdominal muscles that spread apart during pregnancy and your cesarean surgery. Begin wearing your wrap soon after delivery. You can have t-shirt cut under the sleeves, making it into a tube top. Put it on around your mid-section down to your pubic bone to hold everything in the abdominal cavity up and in. This should be comfortable but also supportive. It’s a gentle compression and stabilization that helps to keep the uterus and the abdominal cavity supported while healing.
5. Abdominal Massage
Abdominal or belly massage is one of the simplest and most effective ways to help your organs return to their normal positions and optimal functioning. This is especially important in C-section healing and for anyone who may be experiencing abdominal pain after a C-section. Gently massaging your abdomen increases blood flow and circulation which supports the healing process. It also helps with emotional recovery, giving you the opportunity to connect with your body in a loving way. For more info on how to perform abdominal massage, check out our blog post, The Awesome Power of Abdominal Massage During Pregnancy. This applies to C-section recovery, too!
6. Mineral Baths
Bathing has long been a ritual for physical, emotional and spiritual healing. The initial days and weeks postpartum are one of the times when it can have the greatest impact. A warm mineral bath penetrates the tissue and muscles, relaxing and soothing your body. It supports circulation (the basis for internal healing), hydration and the replenishing of trace minerals. Tip: when you find yourself needing to zone out for a few minutes on your phone, consider drawing a bath and taking it into the tub. 15 minutes is all it takes. We make a mineral salt soak called Bathtub Madonna that’s specifically created for pre- and postnatal health.
7. Emotional Healing
You were successful in the birth of your baby regardless of whether you had a vaginal or cesarean delivery. Hold your belly very lightly, take deep breaths all the way down to your pelvis for a few minutes each day. Thank your body for giving you a healthy baby. A gratitude practice is one of the highest healing vibrations that the body can experience. It may sound simple but directing appreciation to your body is powerful. Add this practice to the beginning and end of an abdominal or belly massage.