Learn from a Physical Therapist her top 5 ways to naturally heal pain after a C-section through modalities and other non-medicated ways.
Are you a new mom who had a Cesarean section and want to know how to best manage the pain after a C-section? The pain is just something you can’t tolerate anymore, and you need to do something sooner rather than later.
The pain is starting to worry you so much that you can’t think about anything else but the pain.
You want to do all you can to take care of your baby, but the pain is weighing you down.
You feel like you are a burden to your family because you are asking them to do so much for you. You want to help, but you just can’t. It’s a struggle.
I’m a physical therapist, and I want to help you minimize your pain so you can get up, move, do a chore or two and get some things checked off your to-do list. Oh, and you’ll be able to enjoy your baby more now that the pain is gone. Let’s get you there, mama! Let’s dive deep into 5 ways you can help reduce your C-section pain today.
Why Am I In So Much Pain After My C-section?
C-section pain is common afterwards and can be attributed to several factors. The surgical procedure for a C-section involves making an incision in the abdominal wall and uterus, which can lead to post-operative pain.
Your nerves in the surgical area can become irritated during the procedure, causing pain along with nerve sensitivity.
After the procedure, both the surgical incisions and the trauma to the surrounding tissues can cause discomfort. This is a normal occurrence when your tissues are healing. Over time, scar tissue may form at the incision site, causing occasional discomfort.
On top of the surgical pain, you’ll also feel after-birth pains, which is when the uterus contracts in order to return to its normal size. These contractions can be painful, especially during breastfeeding.
How long after C-section does pain last?
C-section pain can vary from person to person, but it typically lasts for a few weeks to a couple of months.
Initially, you may experience significant discomfort for the first few days to a week, but it should gradually improve with time. It’s important to follow your doctor’s post-operative care instructions and follow the next 5 tips to help manage discomfort and pain effectively.
If you have concerns about your pain or its duration, be sure to discuss them with your healthcare provider.
How Should I Sleep After A C-section?
Sleeping comfortably after a C-section can be challenging, but there are some strategies that may help.
Pillows are a great way to provide comfort as you rest. Place pillows in a comfortable location to support your body. Under your head, between your legs, and against your abdomen can provide relief and help you find a comfortable position when you are struggling with C-section pain.
Sleeping on your side with your knees bent may be more comfortable than lying flat on your back. Use pillows for extra support. Or, if you have access to an adjustable bed or recliner, these can provide a more comfortable sleeping position by allowing you to elevate your upper body slightly.
When changing positions in bed, take it slowly to avoid putting too much strain on your abdominal muscles.
And as a reminder, it’s always best when you try to create a calm and quiet sleeping environment to minimize disturbances that might disrupt your rest such as sleeping with the TV on.
If you’re breastfeeding, you can use pillows to support your baby and your body to reduce C-section pain and strain during nighttime feedings.
It may take some time before you can comfortably return to your regular sleeping position. Keep using trial and error to find the best position for you.
What Helps With Pain After A
C-section?
The pain that you are experiencing after your C-section can really take a toll on your mindset and your mood. Let’s combat that and get you moving again! There are 5 natural ways to manage post C-section pain and avoid the use of medications. Let’s continue reading to find out what helps with pain after a C-section.
1. Warm and Cold Compresses
Cold compresses can reduce inflammation when applied to the incision site during the first 24-48 hours post-surgery. After this period, warm compresses can help increase blood circulation, which can aid the healing process.
You will want to apply a cold pack wrapped in a cloth on the incision site for 15-20 minutes, making sure it’s not too cold to cause discomfort or skin damage. The same goes for the warm compress. You can keep that on for 15-20 minutes and be sure to make sure it’s not too hot to burn your skin.
2. Deep Breathing and Relaxation Techniques
Deep diaphragmatic breathing can help relax the body, increase oxygen flow and promote healing. Guided imagery and other relaxation techniques such as prayer, can also help in reducing perceived C-section pain and stress.
While resting, take slow, deep breaths in through your mouth,, allowing the abdomen to rise, then exhale slowly out through pursed lips. Do this in a lying down or seated and relaxed position for 5-10 minutes at a time.
3. Gentle Movement and Early Mobilization
Early and gentle movement post-surgery can help reduce stiffness, improve circulation, and can potentially decrease perceived pain.
Start with short walks within the house, and as comfort and strength increase, gradually extend the walking duration and distance. Start with 5 minutes one day and then progress to 6 minutes the next. This is to be a short and comfortable walk with the goal to walk as pain-free as possible.
4. Supportive postpartum belly wraps, binders or belts
Abdominal binders can provide support to the abdominal area, reducing movement and tension on the incision site. They can offer a sense of security and reduce pain during movement. These are by far my favorite way to reduce C-section pain. You can learn more about postpartum belly wrap wear-time schedules and postpartum belly wraps here.
Keep in mind that you want to make sure the binder is the right size and it’s applied correctly so as not to put too much pressure on the incision. It should be comfortable and not cause any breathing difficulties. Always consult your doctor before wearing a postpartum belly wrap.
My number one choice as a physical therapist for postpartum belly wraps is the Belly Bandit postpartum belly wrap which you can find here.
5. Massage (with caution)
Gentle massage around (but not directly on) the incision site can improve blood flow and reduce pain. It can also alleviate tension in the surrounding muscles, which might become tense due to altered movement patterns post-surgery.
Use a gentle, non-irritating oil or lotion and perform circular massage motions around the C-section scar but not directly on top of the scar until your scar is fully healed. Your doctor will determine that and let you know when it is safe to start scar massage directly on top of the scar. For now, just work around the scar on your skin that is of normal color.
Always make sure the wound has fully healed before attempting any massage, and consult with a healthcare professional beforehand. Here is a helpful YOUTUBE video tutorial on how to perform C-section scar massage as instructed by a physical therapist.
As with all pain management strategies, it’s crucial for mothers to listen to their bodies and consult with healthcare providers to make sure the method of choice is safe and effective for their individual circumstances.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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