How To Care For Your C-Section Scar: A Comprehensive Guide to Postpartum Healing
How To Care For Your C-Section Scar: A Comprehensive Guide to Postpartum Healing
Embracing the journey of motherhood often involves learning to handle the aftermath of a C-section, where incision scars become a part of the experience. This blog post aims to empower mothers with the knowledge and tools necessary for optimal healing, ensuring a more comfortable and confident postpartum recovery.
Section 1: Immediate Care For Your C-section Scar
Caring for your C-section scar begins with addressing inflammation and preventing scar tissue build-up. To achieve this, regular icing of the incision is recommended every 2-3 hours for 10-12 minutes during the initial five weeks post-C-section. I bought frozen bags of peas and placed a clean dish drying towel/ flour sack towel over it to created a barrier between the cold and the skin. When the peas thawed out, I just tossed them back in freezer to refreeze and use again later.
The use of compression garments (my favorite is Bao Bei Body) (use code empoweryourpelvis for a discount) after birth is my favorite type of support for c-section and vaginal birthing moms. It is something I strongly suggest them purchasing PRIOR to delivery to have ready to go.
Silicone scar sheets further aids in reducing pain, swelling, and promoting normal wound healing. I do not suggest our patients use these until their doctor has told them their scar has healed. Usually around 8 weeks to 6 months is an ideal time for the silicone sheets to be used as seen in research.
Important: You should be keeping an eye out for infection within your c-section scar. Most postoperative infections are discovered 4 to 7 days after surgery. I have seen this happen to patents of ours in the clinic, so call your doctor immediately if you notice any of the following:
Discharge (white, green, brown, or yellow fluid) Hardening of tissues
Fever
Tenderness
Redness
In my professional opinion, I would rather you be safe than sorry. It is always best to call your doc with what you are noticing than to think you will give it time.
Section 2: C-section Scar Tissue Desensitization
Many c-section moms experience sensitivity or numbness around their scar, which can cause discomfort. This happens when nerves are cut during the c-section. C-section scar tissue desensitization is a simple yet effective technique involving textures of varying softness. Fabrics like cotton, silk, felt, and even rougher materials like jeans or sandpaper are gently rubbed against the skin around the scar area. This is not to be done on top of the scar until after your doc releases you. This can be done 1-2 times a day starting a week after the C-section, helps reduce sensitivity and restore sensation. This is a gentle pressure with the fabrics across the tissue. Similar pressure as if you were petting your dog. Creating a basket of fabrics for easy access during nursing or feeding sessions is a convenient way to incorporate this into your routine. Since I was feeding my baby often throughout the day, I could easily remember to grab a piece of fabric out of the supply cart next to my recliner and touch my tissue.
Section 3: C-section Scar Mobilization
Scar tissue is like an ice berg. We can see the incision on top, just like the ice above water. But it’s hard to see what’s happening below. Scar tissue has no boundaries and will latch on to anything. Think of scar tissue like roots of a plant. Roots will shoot out and grow in all directions. Because of this, it is important to work on the scar tissue (tissue above and below the scar too) to make sure sit is moving in all directions to prevent pain, complications, and improve the scar's appearance. Scar tissue can bind to internal organs, impacting future pregnancies.
I recommend my new moms start this by setting a timer for 1-2 minutes every other day and then increasing it to 3-5 minutes if they can find the time to do so. I also like to have my patients start this around 4 weeks postpartum. Click HERE for a FREE download with pics to show you how to do it!
In conclusion, the journey to healing your C-section scar is a personal and ongoing process. Regardless of when your C-section took place, taking the time to follow these steps can significantly contribute to your well-being and recovery. Embrace the opportunity to care for yourself, and remember, it's never too late to prioritize the healing of your C-section scar. Best of luck on your recovery journey, ladies!
Top Ways to Prep and Recover After A C-section
Image from my second csection.
Top Ways to Prep and Recover After A C-section
Many expectant mothers may find themselves unprepared for what comes with having a C-section birth and the recovery process. Your healthcare provider will provide you with information for prepping and post-op like: how to move safely, options to bottle and breast feed and so on.
Having had three C-sections myself, here are some of the top things I wish I had known for my own c-sections:
Accept Help: Recognize that a C-section is a major surgery, and the recovery demands assistance. For the initial two weeks, lifting anything heavier than your baby is discouraged. Seek support from your partner, friends, or family to handle daily tasks, such as watching the baby, cooking meals (no shame in DoorDash), grocery shopping (I love that delivery is now an option) , house cleaning (ask for help with laundry and cleaning toilets 😉), and babysitting toddlers. Embracing help minimizes stress on you mentally and physically. And taking time off your feet will decrease the stress on the abdominal tissue.
Prioritize Preparation: A little preparation can go long way. The same way we prep for going to the hospital or prep for a marathon, you can prep for your c-section recovery. My sister is currently 37 weeks pregnant and, just in case, she ends up with a c-section, these are things I have for her for her recovery:
-a peri bottle for perineum care. Yes even through you delivered via c-section, you will still have bleeding vaginally. This is key to have when cleaning up after using the restroom.
-pads for the vaginal bleeding
-silicone scar pads: you can apply to the scar ONCE it is healed. Make sure you speak to your healthcare provider before using.
-ice packs and pain meds: for your c-section incision to reduce swelling and pain
- compression pants or undies. I’m a huge fan of Bao Bei Bloomers for the first few weeks postpartum compared to abdominal binders. You can use code empoweryourpelvis for a discount.
Control Your C-section Experience:
-Discuss concerns about your scar's appearance beforehand with your doctor. You can’t control what it will look like, but it help me ease nerves prior to surgery.
-Opt for a clear drape if you want to see the baby lifted up. I couldn’t not see much due to my big belly taking up my visual field. This also gives you the chance to chat it up with the staff in the room.
-Request to be the first to hold your baby or ask to have your partner do skin to skin for you while you are being sewn up.
Prioritize Pain Management:
Take your prescribed pain meds regularly. I tried to get off the meds with my first c-section because I was scared of getting addicted to them and I ended up causing myself way more pain and swelling than I needed too. Inadequate pain management can lead to increased reliance on opioids, prolonged recovery, and a higher risk of chronic pain and postpartum depression. So talk to your provider and develop a plan to keep you on the right healing path.
Walk To Get Your Ice In the Hospital: Once you can feel your legs and can safely stand and walk, make your self move in small distances. I did this by making myself walk to get my own ice in the hospital or prune juice to help with bowel movements. Walking can help with healing as long as it is in short distances in the beginning.
Master Proper Movement During Recovery: After my c-sections, every single movement hurt. Rolling in bed. Painful. Getting out of bed (remember you don’t have a core). Painful. Moving from sit to stand and stand to sit. Painful. I noticed with the pain, I started holding my breaath. When we hold our breath, it causes an increase pressure in the belly and the pelvic floor. It does not allow stability and support. So…when you feel pain (and practice this ahead of time), BLOW OUT to take the pressure off your pelvic floor and belly.
-Get out of bed: blow out as you log roll and use your arms to help get you to sitting up. This takes the tension off the scar if you just tried to sit up (difficult to do after a c-section with lack of core muscles).
-Getting out of a chair or off the bed: Scoot your butt forward on the chair or bed, think tits over toes and blow out as you stand up.
-Breastfeeding and bottle feeding: hold baby in a football hold and use pillows to take the pressure off the incision.
-Gentle movement: like short distance walking and small pelvic movements like the ones in your Body After Birth program, are so helpful and can be started day 1 after delivery.
Facing a C-section can be scary without knowing what to expect. I know, because that was me. Nervous Nelly. . By reading this, hopefully it eases your mind and gives you a little peace as you head towards your delivery. You've got this!!
Everyone Poops 💩
Everyone Poops 💩
Favorite Pooping Recipe from a pelvic floor physical therapists by Amanda Fisher, a pelvic floor physical therapist in Kansas City.
I had the privilege of working with the amazing Amy Slater in the summer of 2021 to help me figure out how to regulate my hormones.
One of the number one things she had mentioned to me with helping to regulate my hormones, was having regular bowel movements. Each time you poop, you are pooping out excess hormones, like estrogen.
The longer poop (toxins) stay in our system (decrease in bowel movements), the higher levels we can have.
Made sense to me, so for someone who was used to going every other to every 2 days or so, I was determined to change this for my health.
First, I started trying to get 10,000 steps minimum a day. I aimed to walk in the morning and night. (I ended up getting a dog at this time to help me with this 😆)
Second, I started eating Chia Seed Pudding every morning for breakfast. Here is what it consisted of:
1 cup of dairy free milk (I use Milkademia milk)
2 scoops of chocolate collagen protein (I’m a huge fan of CB Supplements. Use code EYP or empoweryourpelvis for a discount).
Then I add 3 tablespoons of chia seeds
2 Tablespoons of pumpkin seeds
1 Tablespoon of Ground Flax seeds
1/2 cup of berries
I, personally, like mine more like a cereal consistency vs overnight oats…so I eat mine within 30 minutes of making it in the morning.
Third thing to help my hormones and bowel movements, I started eating PRIOR to drinking caffeine. This was HUGE with helping my blood glucose. Great for me with my history of PCOS and family history of diabetes.
Please let me know what you think of this recipe and let me know how often you are walking and having bowel movements!! If you are wanting more help with bowel movements or decreasing fecal smearing, check out our online program, Em-POO-er Your Pelvis.
Let’s Talk About Toilet Time
Hey girl!!
Are you like me?
When I was a kid, I had the hardest time pooping in a public restroom or anywhere other than my bathroom at my parent’s house.
I remember being away for a basketball camp and sharing a bathroom with 4 close friends and I would have such terrible stomach pains, because I wouldn’t poop the whole time we were there. I would sneak away to find a one toilet restroom where I could cover my ears and try to focus on me and relieving my pain. But it just wouldn’t work.
Fast forward quite a few years, and now I’m a mom and have 3 kids and RARELY do I get a FREE moment to go poop without someone screaming at me, pulling my hair, wanting to nursing etc. My hunky, husband on the other hand, gets like 20 minutes of peace and quiet a few times a day to let if all out.
Anyways, lots of us are dealing with bowel issues: constipation, IBS, hemorrhoids or diverticulitis etc and they can be all be caused from poor toileting techniques.
Girl we are so lucky to have indoor plumbing in this country and since it has been around, we have been sitting on cold toilet seats to have bowel movements. Before that, we would squat to eliminate our feces . In other countries people still continue to squat to have bowel movements and with that they have lower rates of the above bowel issues.
So how can we improve your time on the toilet?
Putting something under your feet while sitting on a toilet, can help "un-kink" your hose, the pelvic floor muscle that wraps around the rectum. This could be a squatty potty ($25) (click here for 1 squatty potty on amazon: https://amzn.to/2MAcEUn or if you need 2 squatty potties, click here ($40): https://amzn.to/2S5f42z), child’s step stool ($10.50) (https://amzn.to/2SbSbKL), old phone books….the list can go on and on. There is a pelvic floor muscle that kinks your rectum when sitting and standing. When you sit with your knees above your hips (feet resting on something), you unkink the hose and the feces can move more smoothly out of your body. Once your feet are resting on something and your knees are slightly above your hips, you can rest your arms on your thighs/ knees and slightly lean forward to create a little more space for stool to exit your body.
Avoid straining. My mom would ask us to hoover over the public toilet seat like Marty McFly from Back to the Future so we wouldn’t touch all it’s grossness. If you are like me, you can remember how challenging it was to pee in a half squatted position. I would hold my breath and push to pee. Now that I am in my speciality, I know this is a no-no. Straining or bearing down, causes increased pressure on the pelvic floor muscles, which can put you at risk for hemorrhoids, diverticulosis, constipation, pelvic organ prolapse and pelvic floor dysfunction. Just breathe while sitting on the toilet in your new "squat" position and things should move out easily. And, layer up that toilet seat with tons of toilet paper so you can sit down. If you are in a public place, or a hotel room, grab the trash can, turn it on it’s side, and use it as a stool to help you.
Give yourself more than 2 minutes to have a bowel movement. I feel like as mom, I am rushed to take care of my business. I need to get in and out as fast as I can, to save my screaming child. I also find it difficult to relax when this is playing out. When we feel stressed like this, it is hard for our muscles to relax and we are prone to straining with bowel movements. Act more like our male friends (sorry men). They take their sweet time in the bathroom and relax and read etc. More like what we should be doing. If you do not have a bowel movement after 9-10 minutes of sitting on the toilet, than you are not ready. Get up and walk around and try again later.
– Amanda Fisher, PT, DPT
Quick Links on Amazon:
Squatty Potty: 1 (https://amzn.to/2MAcEUn ), 2(https://amzn.to/2S5f42z)
*This blog is here for your help. It is the opinion of a Licensed Physical Therapist. If you experience the symptoms addressed you should seek the help of a medical professional who can diagnose and develop a treatment plan that is individualized for you. If you enjoyed this blog, check out our website at www.empoweryourpelvis.com. Follow us on YouTube @AmandaFisher or Instagram @empoweryourpelvis
Nap-time Nookie
Because the third time postpartum was a charm, I thought I would be a good time to open up a little on what has worked for my husband and I as we returned to sex postpartum.
Now, before I get into too many details, I want to be honest and let you in on a little secret. Sex has been COMPLETELY different postpartum after each of my deliveries. Between vaginal dryness, sensitivities, leaky boobs etc, intimacy is not the same as it was prior to children, AND that’s not necessarily a bad thing. I love my husband more than anything, but sleep deprivation and a newborn did not help either of us get in the mood.
Girl, before jumping back in the sack postpartum, it is important for you and your partner to feel ready to attempt intercourse once you are released by your healthcare provider. After my first kiddo, I felt the pressure from society to have sex the moment I was released, but I wasn’t ready. I had an emergency c-section, followed by a difficult recovery and was not comfortable in my own skin. I wanted to be there mentally for my spouse to show him how much I love him, but it was hard to focus with my new body, a crying baby in the room and fear taking over. And lets chat hormones for a moment, they took a toll on my libido and sex drive. And then mix that with lack of sleep and my body was like, ummm…no I am TOO exhausted to mess around but I do love my hubby! I would dread coming to bed after nursing the baby because I was afraid he would roll over and attempt to try “sexy time”. This seemed to improve somewhere around 13-15 months postpartum for me, however, I have friends whose libido came back a lot earlier (lucky them!).
While trying to be intimate after our second baby, it was WAY uncomfortable at my cesarean scar. I did not want to be touched and was super sensitive to touch anywhere below the belt. And the dryness was out of control. No amount of lube could fix my Sahara desert “down there”. The pain was unbearable and I was ultra sensitive, I had to ask him to stop. I was in tears, embarrassed and frustrated with myself. My husband was so sweet and felt terrible for causing the pain. This continued a few times before I asked for a referral for a pelvic floor physical therapy.
After our third baby, due to lack of sleep, we waited until closer to 11 weeks postpartum. Third time postpartum was great. I had no issues with being touched or scar healing from my third cesarean delivery. To help in the intimacy and dryness (thank you hormones and breastfeeding), lube and foreplay are necessities, and still are at 13 months postpartum. I am a huge supporter of comfort while adding in great lube (yes, I have some favorites: SYLK :Use PROMO CODE “EYP”, YES and Good Clean Love). Girl don’t ever feel less of a female for using lube. It’s God’s gift to our postpartum vaginas.
Open communication and patience between your partner and you is KEY. There were times I wanted to keep my shirt on because my swollen belly made me feel insecure. Or times I would keep my bra on (too many too count) because my nipples would leak milk or my left boob was huge and FULL of milk which made me look totally lopsided. My husband on the other hand, could not care less and never seems to notice any of my breast or belly issues. He does respect how I feel, which makes me love him even more and checks in to make sure things are comfortable before proceeding forward.
Girl, during the postpartum period, it is not time to pull out your Karma-Sutra book and get too adventurous. Take it slow, focus on breathing, being comfortable in the moment and the position. If you feel discomfort, ask your partner to slow down, close your eyes, breathe and see if that helps to decrease the pain. If not, try another position that might be more comfortable for the both of you OR it just might not be the right time to proceed forward. If pain continues, I would suggest you ask your provider for a referral to a pelvic floor physical therapist.
At this time in our life, we have to schedule out “Nap-time Nookie”. It’s not as sexy as it use to be when we would just get in the sack whenever we wanted, because, well, we now have three small children to look after. And girl seriously, by the end of a work day and taking care of our small humans, I am exhausted. So we try to get all three little guys down for a nap at the same time. My hunky hubby puts the two older boys down while I nurse the youngest (to help with the leaky boobs) and then we meet in the bedroom. It is wonderful when the boys cooperate and we can have some time for us. As a mom, if I can hear my kiddos in the other room, it is difficult for me to focus on this special time with my spouse. So nap time works well for us to have a pleasurable time. This is also when I am able to feel a stronger orgasm (yes this is where my sex life has improved since childbirth).
Oh, one more thing to remember is that each couple and relationship is SO different. Also, love languages are something to keep in mind. My husband would have sex daily if he could. Me, not so much. Luckily, my supportive spouse goes over the top to help out around the house so I can save my energy for other things like nap time nookie.
Try these THREE things to keep your pants dry!
What to try if you are peeing your pants?
Hey lady!
If you are like me, then you MAY or MAY NOT have experienced peeing your pants since you’ve birthed a child?
I mean I laughed, I peed myself.
I coughed, oops, there is a little more pee.
I jumped, and hello, more urine just came out.
I seemed to have very little control of my bladder.
I even had increased urgency where I would turn on water to wash the dishes and all of the sudden I was sprinting to the bathroom.
The first time this happened to me, I was like, why did NO ONE tell me about this? Am I right??
I wished my BFF had mentioned the increased need to pee at least! So that’s why I’m sharing this great information with you.
IF you are or have experienced peeing your pants, you may want to TRY to improve a few things in your life:
1. Posture: Girl, posture changes everything. When you stand and sit, stack your ribs over your pelvis instead of sitting/ standing with poor posture. This allows your pelvic floor to communicate with your diaphragm to correctly fire your pelvic floor when needed.
2. Breath Work: Holding your breath will get you nowhere but cleaning up pee off the ground. And that’s embarrassing. I mean just this weekend, I had a full bladder and held my breathe to pick up my baby and whoops…gravity and increased pressure won over my full bladder and I literally had to change my underwear and pants. My husband, who was standing next to me at the time, was in shock. He says, “why did you not pee in the bathroom before picking him up if you had to go so bad”? Really?! Like I knew I was gonna pee my pants? Ha! So I am sharing with you so you don’t make the same mistake, “blow out” when you are lifting or picking up anything. “Blow as you go” is what I say. This will lessen the pressure on your bladder.
3. Practice the next few exercises and let me know how they are going for you!
Click here to download exercises
Have any questions on the exercises? Send me an email and we can chat more!
Try these modifications out and let me know how your bladder and you are getting along.
Amanda
What I Learned About Myself During Our Stay in the NICU
A year ago TODAY, I took my last pregnancy picture. I had an OBGYN appt that morning. By 10:45am, I was told to call my husband and it was time to have this baby via cesarean.
I remember calling my hubby that day and not being able to get a hold of him on his cell. He was in a presentation at Burns and McDonnell and I was determined to not have our last baby without him present. I remember standing in the parking lot of Saint Luke's East hospital chatted with the lovely receptionist at his work and explaining I needed to to get a hold of him ASAP and it was urgent. "Mam....I'm having a baby in approximately 20 minutes!" I could hear her voice on the intercom while on the phone with her...so calm..."Brett Fisher...you have a call from your wife on line 3...Brett Fisher". No answer. I sat myself outside the elevator to go up to the maternity ward. I was suppose to go straight up stairs BUT I was not having this baby alone. (Looking back, I should have gone straight up stairs and listened to my OBGYN)
I FINALLY got him on the phone and he was so shocked and left without finishing his presentation. There is something to be said about having a loved one in the room while you deliver. It is needed! Especially with a cesarean delivery. It wasn't my first rodeo, but I still had fears about the "What Ifs".
With the help of an amazing OBGYN, we delivered our third boy via our third cesarean. Yes, I feel like I am an expert in cesarean recovery lol. Each one has taken a little longer than the first due to scar tissue from the surgery before. BUT in the end, this momma gets to snuggle the most precious little boy on the planet.
When your child is placed on your chest, the world seems to stop. I had no idea what was going on down below with sewing me up, nor did I seem to care. I was a mother to this beautiful baby boy who has completed our family. Nothing else seemed to matter.
On December 13th, I remember waking up and my husband taking pictures of me and Baby Hudson and stating how he thought he looked orange. Not when you looked at him, but when you looked at pictures of him.
Soon after, a nurse came in to check his vitals and said the same thing. The hospital ended up checking his blood levels earlier than they normally would. Around 10:30pm on Dec. 13th when we got the labs back, and I received a phone call from our pediatrician (who I adore AND who happened to be on call-praise the Lord!) and we were transferred to the NICU at Saint Luke’s East.
Hudson’s bilirubin was 20 or 21 during the early hours of his life. We found out he was Combs positive and ABO incapable. He was immediately put on the highest level of lights to help decrease his bilirubin levels.
My milk was coming in (yes, earlier than most) and I was recovering from my third cesarean so I took the lovely wheel chair down to the NICU multiple times a day to visit my baby and deliver milk. We were sent home after about a week in the NICU and followed up with our pediatrician’s office the following morning for labs. I received the dreaded phone call a few hours later from our pedicatrian (where I’m pretty sure I bawled) to head back to the NICU. I re-packed my bag and called family over to watch the older boys while we headed back into the NICU. It’s there I stayed in the same room with my baby for the following week. Each day sending prayers, asking a zillion questions to the medical staff while waiting for answers.
I was in a deep-dark place mentally while in the NICU for those two weeks. I am still in awe and so incredibly grateful for the love and support we received while in the NICU. We had friends/ family stop in just to chat (MUCH needed), meals brought to our house for the boys and to the NICU for Brett and I, cards and gifts dropped off as well as a basket of goodies and a little Christmas tree for Hudson’s NICU room.
It truly takes a village to raise a baby. My mental state NEEDED that support. I realized with the help and support from everyone around me (and the amazing NICU staff at SLE), I was strong enough to be patient and make it through that difficult chapter in our lives. Childbirth is tough, but then living the first few weeks in the the NICU is hard too. AND then the first few months of colicky baby, food allergies, 4 nights of sleeping through the night in a year...I know…I CAN DO ANYTHING I put my mind too. My gratitude journal has been my daily go to and has changed my life and my mindset. I am one strong mother and I, like my son, am a fighter.
I know my short time in the NICU cannot compare to what other mothers go through, but I do know, I would not be where I am today without the love and generosity of others during our first few weeks with Baby Hudson.
Today my baby turned O N E. As a reflect back on last year and our journey with him, I just want to say thank you. Thank you to all of you who have continued to follow my journey and who have supported my business. If you ever need anything, please reach out! Have a blessed day!
How To Manage Pelvic Pain Over The Holidays
Hi friend. I’m gonna get straight up personal with you and if you don’t know me yet, allow me to introduce myself. I am Amanda Fisher, pelvic floor physical therapist with a history of pelvic floor issues from peeing my pants to pelvic organ prolapse to pelvic pain to postpartum issues from 3 cesarean deliveries.
Yes, I have experienced my fair share of pelvic floor dysfunction. Now I know it was God’s Plan for me to go through those times to help people like you.
Pelvic pain is a real thing and I can tell you first hand, I have HAD it and still HAVE IT from time to time.
After 10 years of having pelvic pain, I know what to start doing when I feel it creep back in (because let’s face it, we all get busy and fall off the bandwagon of habits we SHOULD continue because it is good for us…but I'm human too) and this time of year is the perfect time for it to come a knockin’. Who isn’t a tad bit stressed around the holidays?! Um…I think we are all raising our hands here.
So, how do I get a handle on my pelvic pain over the holidays?
First thing to do is find a pelvic floor physical therapist in person or virtually. Having a coach or a professional to chat with about your symptoms and give you support/ advice when you need it most is a MUST!! This also creates accountability for me to stay on top of my exercise regimen to kick pelvic floor symptoms.
Second, I schedule or plan out my week and month. I tend to do this on Sundays. I look at my week and plan out what days I can go to the gym (with or without my kiddos), what mornings/ evenings I can walk, and when I can do my pelvic stretches/exercises (I try daily). Writing it down in a notebook or planner makes my brain think that this is happening today and I almost never miss it IF I write it down.
Third, I get a journal and spend a few minutes EACH morning while sipping my coffee (before my kids wake up) writing five things I’m grateful for and 1-2 things I can do today for someone in my family/ friend circle and for a complete stranger. This helps re-wire the brain for positive thoughts. And we could all use a little more of this in our lives, am I right?!
Fourth, motion is lotion. The days I sit on the couch and binge watch Netflix are the days I feel worse. This could be because I am not staying hydrated, or eating more junk food, BUT mostly, it’s because I am sitting in one posture (bad) and not getting blood flow to the tissue. I have to move to feel better and you have to move to create energy and get the blood flowing. I feel so much better after working out, walking etc and then following it up with 1-3 quick pelvic floor stretches to lengthen tissue. So bundle up and get out! OR set a timer in your home and don’t stop moving until it goes off. Follow up with a happy baby stretch or a deep squat to stretch out the pelvic floor muscles.
Fifth, don’t cancel on myself!! This time of year is hectic with all the holiday parties and childhood gatherings, BUT I still make time for myself so I can continue to feel better. And you should too! It is easier to continue a habit I am doing consistently because if I stop it one day, it is much harder for me to get back on the horse and start again.
If you want more information on this or what else I am doing for pelvic floor issues, please email me amanda@empoweryourpelvis.com.
Flat Butt Posture
As you can see, during pregnancy, my pelvis wants to tuck under to balance the weight of the growing baby and uterus (picture on the left). If I were to move around with this posture throughout pregnancy, it could contribute to the flat booty and pelvic floor issues many mommas experience post-baby. UNFORTUNATELY, this week I have noticed my butt is, SADLY, looking more flabby than it has in the past. Time to focus on how this momma is holding herself up during the day!!! Time to make sure I am practicing what I preach and focus on posture in the right picture.
I need make a conscious effort now, for the next few weeks, to keep my posture in proper alignment and keep my pelvic untucked. It is so important for postpartum recovery and what I preach daily!
With my postpartum women, I am usually discussing how tucked butt posture causes misalignment of the ribs and pelvic floor, which can increase pelvic pain, leaking, pressure in vagina, hip pain and much more. And this isn't just for women! For example, my hubby just got a stand up desk at work and has been complaining of hip pain. When looking at his posture, this is how he is standing during his work day. Men do it too ladies!
When tucking our butt under, our initial thought might be that I am clenching my butt so I must be making it stronger, but actually you aren't. You are making it more weak by turning off the glutes from stabilizing you and you end up clenching more pelvic floor. A weak butt can increase pelvic floor dysfunction and make your postpartum recovery even harder because you don't have a strong butt for picking baby up properly or lugging the car seat around etc.
So, start practicing better aligned posture in standing and while carrying/ lifting babies, groceries etc You body will thank you!!
Sex After Baby
Sex. This can be a scary thing for women who have had a cesarean birth, who have torn vaginally, or who have had an episiotomy (or some kind of traumatic birth...or even just birthed a baby). For one, some women find it hard to look at their cesarean scar, think their vagina appearance has changed or have a difficult time letting their partner look at them postpartum because they have lost muscle tone, have a stretched out belly, stretch marks etc.
The scar tissue from the cesarean delivery and vaginal delivery (with a 3rd/ 4th degree tear and episiotomy) is still healing at your 6 week check up and will continue to heal for 6-12+ months, even if you are released at your 6 weeks check up and were told your incision was healed.
Remember, sex should not be painful, but if it is, it would be wise to see a pelvic floor physical therapist to assess your scar tissue (vaginal or abdominal) and see if it might be causing some of your pain. Most OBGYNs and Midwives recommend waiting until after your 6 week appointment to start engaging in sex again. If your doctor has cleared you for intercourse, it is fine to start. There are many factors during pregnancy and delivery that can cause pain with sex. Remember, painful sex is common and not normal. Speak with your doctor about your pain and see a pelvic floor physical therapist to help improve your symptoms. A pelvic floor physical therapist can evaluate your pelvic floor muscles for tightness, poor coordination and assess your scar tissue (cesarean or vaginal) to help address your pain.
If you are experiencing pain with sex, here are some things you can try:
Water-based lubricant
Hormone fluctuations can decrease the amount of lubricant your body produces, especially if you are breastfeeding. Trying a lubricant that is water based is likely to last longer. Here are some options (In no particular order) :
2. Longer foreplay with deep belly breathing
-It may take a little longer to increase your arousal. Adding in some belly breathing with foreplay can help calm down the tissues and get them ready for the fun!
3. Switch it up!
-A position that used to be comfortable, may not be anymore. Try a new position out and see if that does the trick. For example, on your back might be uncomfortable, but on top might cause less discomfort.
If pain continues, please seek the help of a pelvic floor physical therapist and your healthcare provider.