5 minute read
Returning to exercise or movement after a caesarean section - when and how to start
BY LOUISE HURLEY, MumSafeTM TRAINER OF THE YEAR 2022
As I look down at my own caesarean scar, I still can’t quite get my head around the enormity of what this procedure is. I was awake and aware of what was going on, I remember most of it, and yet I can’t quite believe that seven layers of tissue were cut through, including an internal organ, to birth my baby and were then sutured back together.
I have experienced one vaginal birth and one caesarean birth and I personally feel that the caesarean birth was by far the toughest to recover from (all births and women are unique remember, this is simply my experience). The main reason I chose to work with mums in the world of fitness is because after my caesarean section I was given very little information on how to start moving my body again. There were lots of things on the “do not do” list, like do not drive or do not pick up anything over 5kg, but no helpful information on what I actually could do which is what I want to share with you in this article.
As a fitness professional who helps mums safely return to exercise, my initial thought is “wow, that’s a lot of mums who have had major abdominal surgery and are likely to return to exercise or movement at some point”. Whether or not you plan to exercise after a caesarean section birth, chances are that you’ll engage in some sort of movement –walking, picking up your other children, getting in and out of bed, sitting down and standing up…you may not be in the gym but all of this is movement.
Below is my guide to returning to movement safely, looking after your scar and which healthcare professionals to have in your corner when it comes to caesarean section recovery.
When
There’s not one size fits all when it comes to moving your body again after having a caesarean section. Every woman, birth and situation is unique but as a rough guide – Weeks 0–2 focus on breathing and expanding your rib cage. Reconnecting with your pelvic floor is also important at this stage. A caesarean birth does not eliminate the need for pelvic floor rehab – your baby has been adding a lot of pressure down onto those muscles for the past few months
Weeks 3–5 start to add in some mobility and deep core connection with glute bridges and four point kneeling positions like bird–dog (on the ground on hands and knees)
Weeks 6–8 add in body weight exercises like squats and lunges (if your pelvis is not painful) with some upper body (thoracic) rotations for mobility. The 6–8 week mark is a great time to see a women’s health physiotherapist
It’s always a good idea to allow your doctor to assess your stitches before increasing the intensity of your movements
If you want to return to the exercise you did pre–pregnancy my advice is to be patient with your body and remember that you’ll need to modify many movements and gradually build your strength and fitness back up over time. MumSafe™ trainers are experts in helping you do this!
Scar Tissue TLC
Many women feel disconnected with their body after birth, especially after a caesarean birth. Once the outside of the wound is healed you can reconnect with your body by touching and gently massaging your scar. For some women this can be extremely hard to do, but it’s an important part of healing physically and emotionally. The sensation of touch around the scar may be too much to handle at first so you could try using different materials, like a feather or a cotton–tip to desensitise the area and get used to the feeling of touch again.
The scar that you can see on the outside of your skin isn’t the only scar you’ll have from a caesarian birth. Internal scarring can cause tightness or a pulling through the fascia (a type of connective tissue that covers your muscles and organs) so abdominal massage can be hugely beneficial. Your women’s health physiotherapist will be able to show you how to massage the skin and tissue around your scar.
Healthcare professionals to have in your corner
After your six week follow up appointment with your healthcare provider it’s a good idea to find a women’s health physiotherapist who can help you with scar tissue massage/ mobility plus any musculoskeletal issues resulting from pregnancy and breast/ bottle feeding for hours on end.
A MumSafe™ trainer is a fitness professional who is qualified in helping mums safely return to exercise at any stage of motherhood. If you’d like to return to the exercise/movement you enjoyed pre–pregnancy or if you’d like to start something new your local MumSafe™ trainer will be able to help you.
Remember, there aren’t any hard set rules when it comes to moving your body after a caesarean section – every woman and birth are unique therefore every recovery is unique but there are some helpful guidelines to help you have a smooth recovery and get you feeling more like yourself again through exercise.
Check out Louise’s podcast or visit her website for more info strongmums.com
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