Preparing For and Recovering From a Caesarean Section
Preparing and recovering for a Caesarean Section can often be a daunting experience. At The Pelvic Studio we’re here to support you through the entire process, this blog is a summary of all the information you may need for your prep and recovery.
Pre and Post Caesarean
Preparation and Recovery
What can I do during pregnancy to prepare for a C-Section
There’s lots you can do! Staying as active, strong and mobile as you can for as long as possible during your pregnancy will help with your recovery. This will look different for each person. Check out our short exercise videos that are suitable for during pregnancy. We also run pregnancy exercise classes - find out more about our classes here. On the flip side, if you do the ground work and prepare your body with graduated strength and conditioning, you’ll be ready to RTR with a good foundation of fitness, reducing your risk of injury.
It’s also important to remember that having a C-Section doesn’t mean you can forget about your pelvic floor muscles. The pelvic floor muscles undergo changes during pregnancy in response to pregnancy hormones and the increased weight of your baby, so it’s super important to keep them strong and coordinated no matter how your baby comes out. Women who have given birth via Caesarean have similar rates of bladder leakage to those who have had a vaginal delivery, and pelvic floor exercises is the number one prevention strategy.
If you’re not sure whether you’re doing these exercises correctly, see your pelvic health physiotherapist for a thorough check. International guidelines recommend an individualised pelvic floor muscle exercise program to be performed daily during your pregnancy, regardless of your intended mode of delivery.
It can be useful to spend some time now getting organised for the first few weeks after a C-Section. This might include:
Packing some healthy and easy-to-eat snacks in your hospital bag
Packing high-waisted pants in your hospital bag (regular pants might rub on your incision site). Also consider packing a recovery garment such as SRC leggings.
Asking friends and family to be ready to help out with cooking, housework or looking after other children/pets
Preparing older children for what to expect when you get home. You won’t be able to pick them up for the first few weeks, so get them used to cuddling up next to you, or gently climbing into your lap.
Stocking the freezer with easy-to-prepare meals
Organising paid help around the house or extra childcare for older children if you can afford it
The first 24 hours after a C-Section
Deep breathing
o While resting in bed after a C-Section, it’s important to do deep breathing exercises.
o Every hour, take 5 deep breaths, thinking about breathing all the way to the bottom of your lungs.
o If you need to cough, use a rolled towel or pillow to support your stitches.
Pain relief
o Take it when it’s offered! It’s much better to take regular pain medication, rather than wait for pain to come on.
o Let your midwife know if you feel your pain is not well-controlled.
The first few days
Be kind to yourself! You have had abdominal surgery after all!
Getting up for the first time:
o You will probably need some assistance getting out of bed for the first time, and you might have some attachments (like a catheter for urine, or a drip for giving you fluids/medications).
o Roll onto your side, then push up through your elbow to get out of bed (and do the reverse when getting back in)
o Sit on the edge of the bed for a bit before you stand, and take it slow and steady the first few times so your blood pressure has time to adjust.
Walking
o Try a few gentle walks each day you are in hospital, even if it’s just to the shower or toilet and back.
Weeing
o When the catheter has been removed, you will usually be asked to measure your first few wees to ensure that your bladder is behaving properly after having had the catheter in
o Let your midwife know if you are not getting a normal urge to go to the toilet.
o When weeing, sit in a relaxed position – feet apart, knees open, perhaps leaning forwards a bit so you can relax your pelvic floor and tummy muscles.
Pelvic Floor Exercises
o It’s safe to start pelvic floor muscle exercises after the catheter has been removed.
o It will probably feel a bit different without the weight of your baby and placenta on your pelvic floor, so start gently.
Breastfeeding
o Make sure your back and arms are well-supported, either propped up with pillows in bed, or on the arm of a chair.
Bowels
o Try to keep your stools soft, and avoid straining to open your bowels.
o Stay hydrated, and take stool softeners offered to you (eg movicol, osmolax, lactulose or coloxyl).
o It might help to pop your feet up on a footstool, lean forwards and relax your pelvic floor and tummy. You can use a hand on your stitches to provide gentle support.
o A gentle 'hiss' or 'moo' sound can help get things moving without straining.
Compression
o Compression can help with tummy swelling, and give support to your lower back, pelvis and tummy.
o The Pelvic Studio stocks SRC products for both pregnancy and recovery, which you can often claim on private health insurance.
o SRC recovery shorts/tights should be fitted at around 36 weeks, so come see us for a fitting.
o An alternative is to use tubi-grip, which can be supplied by the hospital.
The first few weeks
I’ll say it again - be kind to yourself! You have had surgery, and you are adjusting to a whole new role and routine. The first few weeks are for focussing on bonding with your new baby; don’t push yourself too much.
Rest when you can
o Ideally rest lying down for 10-15 minutes a few times per day. This will help with tummy swelling.
o Try not to lift anything heavier than bub for the first 4-6 weeks, then gradually progress how much you are doing.
o Remember to brace your pelvic floor and deep core muscles when you are lifting.
Gradually increase walking
o Start with short distances on the flat if possible, without pushing a pram or carrying bub.
o Gradually progress by going further, adding some slight hills, pushing the pram or carrying bub.
o Signs that you might be pushing it too much include bladder leakage with activity, pain in the pelvis/back and vaginal heaviness.
Wound care
o Take care of your wound as directed by your healthcare team.
o Look out for any redness, swelling or discharge from the wound, as these may be signs of infection.
o When the wound has healed (generally 6-8 weeks) you may start moisturising and massaging the scar to help to keep it soft and mobile.
o Some numbness around the incision site is normal, and can take a few months to resolve.
Physiotherapy check-up
o We are strong advocates for a 6-week postnatal pelvic health physiotherapy check as standard care ie ALL postnatal women should have a thorough postnatal assessment regardless of mode of delivery or presence/absence of any issues.
o This check-up usually includes:
§ a chat about your pregnancy and birth experience
§ assessing recovery of your tummy and pelvic floor, and providing specific individualised exercises/advice to address any concerns
§ setting goals for return to exercise and physical activity
