C-section Recovery Tips March 14 2013, 0 Comments
"After delivering my first child by unplanned cesarean (after a long labor), my body felt foreign. I noticed I was using my shoulders and my back to lift my new baby. Because of the scar tissue and general soreness, my abdominals were unfamiliar and I was in pain. I started to listen to my body, researching which muscles were tight and where I needed to stretch. I knew that although I was anxious to start walking and get exercise, I needed to open up, lengthen and release before I started to build strength. After consulting with doctors, numerous physical therapists, fellow Pilates instructors and most importantly, other moms recovering from c-sections, I created my COREnection class to offer support to others in this process."
—Wendy Foster, creater of My Birth Recovery
IN THE HOSPITAL
- Breathe deeply. Use your diaphragm to expel stale, old air and breath fresh, renewed air into your body. Inhale through your nose and exhale through your mouth.
- Ask your doctor what stretches/exercises are safe immediately.
- Request a prescription for physical therapy.
- Start walking as soon as possible. Begin by walking to the window in your room and then down the hall, slowly adding distance.
RECOVERY FROM HOME
- Continue to Breathe deeply. Use your diaphragm to expel stale, old air and breath fresh, renewed air into your body. Inhale through your nose and exhale through your mouth.
- Do a hot castor oil compress to draw out toxins and “emotional baggage” from your scar and core area.
- If necessary, talk with your baby about your feelings around your labor and delivery. Re-birth with your baby your ideal birth.
- Ask for and receive support from others.
- Stretch your hamstrings, open up from your shoulders, stretch your spine.
WHEN YOU ARE READY
- Receive myofascial massage on your scar by a trained therapist.
- Exercise. Any exercise is better than no exercise and movement can help elevate mood and bonding with your baby. Start slowly and be patient with yourself.
- Get acupuncture to open up energetic blockages, improve circulation and healing and decrease pain.
- Have your adrenal and hormone levels checked if you are still feeling tired and foggy, or overwhelmed. Remember that sleep deprivation can impact both your energy level and your mood.
- When you feel ready and your baby is weaned, consider doing a cleanse or fast to remove toxins and “emotional constipation.” Always check with your health care provider before cleansing or taking any herbal supplements.
Silent Knife: Cesarean Prevention and Vaginal Birth after Cesarean (VBAC)
by Nancy Wainer Cohen, Lois J. Estner
Mother Nurture: Mother Depletion Syndrome and More!
by Rick Hanson, Jan Hanson, and Ricki Pollycove
Healing resource for C-section recovery
Nurture Therapeutic Bodyworks: Savannah Mayfield 503.473.4754
Dr. Sarah Ogushi, ND: 503.703.7825
Mississippi Health Center: 503.282.5358
MotherRoots Counseling: 503.287.2295
Womens Healthcare clinic of Oregon: Dr. Brendan Carroll. Strong advocate for VBAC 503-256-1470