Is C-section pain slowing you down? Try these 6 pain management hacks for C-section moms to help you return to working out sooner.
Had a C-section and the pain is just unbearable? Or the pain is lingering way longer than you expected? And now the pain is just so bothersome, it’s slowing you down from getting anything done. You are determined to get your body back, and you can’t even get a workout in — the pain is just too much. Or you are just too afraid to get started.
It is so important to manage the pain after a C-section if you want to see quick results in getting rid of your postpartum shelf.
Here are the top 6 hacks I have for you so you can best manage your pain after having a C-section because, ultimately, I want you to return back to exercise and feel like “you” again.
C-section Pain Management Hacks From A Physical Therapist
The sooner you can get your pain down the faster you can participate in exercise and work out more consistently at home. If you continue to let your pain creep up day after day, and you never get a chance to recover, I just don’t know how you’re going to manage life with your baby and stay comfortable. I want the best for you. Here are the six things I recommend for you to manage your pain after having a C-section.
1. Follow the doctor’s orders
Following your doctor’s orders when it comes to medications is paramount in your journey towards C-section recovery. These prescriptions are tailored to manage your pain effectively, so don’t hesitate to take them as directed. Trust in your medical team’s expertise—they’re here to support you through this process.
2. Keep a calendar and track your pain and medicine intake
Keeping a calendar and diligently tracking your pain and medicine intake can provide invaluable insights into your recovery progress. By documenting your experiences, you’ll gain a clearer understanding of how your body is responding to treatment. Plus, it empowers you to communicate more effectively with your healthcare provider about any concerns or adjustments needed.
3. Look for patterns in your pain
Look for patterns in your pain—it could hold the key to better pain management strategies. Whether it’s certain times of day, activities, or environmental factors triggering discomfort, identifying patterns allows you to proactively address them and find relief more efficiently.
4. Be proactive and mitigate pain before it gets severe
Being proactive in mitigating pain before it escalates is a game-changer in your recovery journey. Don’t wait until discomfort becomes unbearable—stay ahead of the curve by following your pain management plan consistently. Whether it’s taking medication preemptively or practicing relaxation techniques, taking proactive steps can make a significant difference in your comfort levels.
5. Use non-pharmacological ways of treating pain
Try some non-pharmacological ways of treating your pain such as ice packs, massage or a change in positioning. You might find that one way is better than the other.
Find your favorite position; is it a favorite chair, do you need one particular pillow to follow you around the house because it’s the only thing that makes you comfortable when you’re sitting, do you need to take breaks every hour where you’re lying down for five minutes? All these little changes in your day can make a significant improvement in your pain. Don’t feel guilty for resting; you’ll be able to do so much more throughout the day when your body feels better after your rest.
6. Ask for help
Asking for help and doing less activity around the day will ultimately help your body to heal faster, and you will be in less pain.
When your spouse is home, try to take advantage of the time that he’s there. Make clear expectations of what you need and why. Have a discussion with him at another time when you’re not in the middle of the chaos – when things are calm and quiet. That’s when you can best approach your husband and ask for help on the specific tasks. Whether it’s vacuuming the house, folding laundry, organizing the house, or carrying heavy items – make it clear, concise and specific. I wouldn’t overwhelm him with too many things, or he is less likely to get them done.
Postpartum Belly Wraps and Exercise after C-sections
The top 6 pain management tips for new moms who had a C-section are:
1. Follow doctor’s orders when it comes to meds
2. Keep a calendar and track your pain and medicine intake
3. Look for patterns in your pain
4. Be proactive and mitigate pain before it gets severe
5. Use non-pharmacological ways of treating pain
6. Ask for help
Postpartum belly wraps also help with reducing pain after having a C-section. If you don’t have one, I recommend starting here and reviewing my top 12 postpartum belly wrap recommendations.
When you have reduced your pain, the next goal you want to achieve is light exercise and drinking more water. You’ll be more active, and you will want to drink more water as you burn more calories.
The first exercise I want you to do is detailed in my free workshop: Postpartum Abs 101. This is the safest way to get started and the easiest way to get started because it only takes two minutes a day. Get my free 45 minute training, and you’ll know exactly how to get started when you are feeling better after a C-section.
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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