How Can I Protect my C-section Scar After Giving Birth?

It’s important for all new parents to conserve energy and protect their own bodies while adjusting to the care of a new baby, especially those who have had a cesarean section. Abdominal straining, which can occur with heavy and improper lifting, can contribute to wound separation, hernias, prolapse, and diastasis.

Lifting Restrictions
As a cesarean section is an abdominal surgery, your doctor will likely advise you to not lift anything over 8-10 lbs, depending on the doctor as well as the details regarding your cesarean and your personal health. Lifting restrictions typically last anywhere from 6-8 weeks. This may prevent you from lifting household items heavier than a gallon of milk, which means no carrying baskets of laundry or heavy bags of groceries.

This will also mean that you won’t be able to lift and carry an older sibling during this time. If possible, encourage the older sibling to climb onto your lap, into bed, into the car, etc. Also, try to get help around the house and with chores such as grocery shopping, lifting heavy loads of laundry, and other activities that require moderate to heavy lifting.

Position your body so that you are lifting your baby straight on, not from the side or at an angle. Get close to the crib, changing table, etc. so you avoid unnecessary strain when lifting and putting baby down. The same goes with lifting the baby carrier: keep the carrier close to your body and do not place the carrier in the car from the side or at an angle. Placing one foot in the vehicle can assist in preventing leaning too far over and straining your back.

One of the most important things I teach ALL of my patients, is to exhale with exertion, or blow as you go. What does this mean? Exhale as you are lifting the baby, car seat, etc. Exhaling will allow your pelvic floor and abdominal muscles to fire appropriately to protect your spine and prevent hernias, diastasis, prolapse, and c-section incision strain.

Here are a few easy tips/ tricks you can do prior to giving birth:

  1. Set up baskets or stations for baby care with needed supplies that support and protect the body by eliminating unneeded bending, lifting, twisting, and stair negotiation.
  2. Bending over the changing table can cause a sore back and neck. Set up a station that allows you to change and dress your baby at hip height to avoid having to lean over. Have all the supplies you need at hand in a place where you do not need to bend and struggle to reach or find things.
  3. Having a “nursing station” with comfortable furniture and all of your needed supplies will allow you to nurse or feed your baby while you rest comfortably. Many find rocking chairs or recliners with footstools to work well as furniture. Use a small pillow to support your low back and another pillow to support the baby and to keep them off the c-section scar. Have a basket or shelf next to the chair with all supplies you may need including diapers, wipes, changing pads, towels, blankets, a bottle of water, an extra change of baby clothes, and anything else you may need: tissues, a book, magazines, a phone charger, etc. This will reduce your need to get up and down, and allow the baby to nurse while you rest.

Do you need further help managing your pregnancy and postpartum symptoms? Pelvic Floor Physical Therapy can help! Contact us to schedule a one-on-one session!

How Should I Sit on the Toilet?

Did you know there is a proper way to sit on the toilet? We find the vast majority of our patients who have difficulty emptying their bowels or bladders are not sitting correctly on the toilet! We tend to find that people sit upright and tall, hunch over, or even do the unthinkable, hover. Try these tips below to ensure you can effectively empty while sitting on the toilet.

  1. Do not Hover! Make sure you are sitting completely on the toilet seat. This will allow the pelvic floor muscles that control your bowel and bladder function to fully relax. If these muscles are not fully relaxed, that can lead to incomplete emptying of the bladder and bowels.
  2. Elevate your knees higher than your hips.The optimal position to empty the bowels and bladder is in a seated squat position. I recommend a product called the Squatty Potty to help achieve this position. A squatty potty is designed to sit at the base of your toilet and has placement marks for your feet. If you don’t have a squatty potty, you can use a step stool or even stacked up books; however, a squatty potty can be easily tucked under the toilet so it is not a trip hazard after using.
  3. Separate your knees out wide. Make sure you pull down your clothes all the way to your feet to prevent your knees from not being able to separate. This allows the pelvic bones and muscles to be open and relaxed.
  4. Keeping your back straight, hinge at the hips and lean forward with hands or forearms on knees. Think about this position like the guy reading the Sunday paper. Hinging forward at the hips with feet and knees elevated will allow you to assume a modified “squat” position, allowing the pelvic floor muscles to be open and relaxed, something that is needed for complete bladder and bowel elimination.

Why does this position matter?
Getting into this position allows the bowels to line up more straight and assists in decreasing the “kink” that is present towards the end of your rectum. This “Kink” is a tightened Pelvic Floor muscle called the Puborectalis that is tight when you are not in a squat position. Leaning forward also applies more pressure onto the bladder to assist with complete bladder emptying.

Try using a step stool the next time you go to the bathroom! If you are still having issues with bowel movements or complete bladder emptying, a Pelvic Floor Physical Therapist can help! Contact us! We offer 60 minute one on one sessions.