5 Tips for Dealing with your C-section Scar
According to 2023 statistics, 31% of births in the UK are by caesarean. I don’t want you to put up with any pain and feeling held back by your mummy pouch (collection of excess skin that develops above the surgical scar after caesarean delivery) for as long as some of my clients have done. As a c-section expert, here’s what helped create the shift in how many new mums feel about their scar. I’m going to share with you some quick and simple techniques on dealing with your c-section scar.
- Massage your scar
If you feel nervous about touching your scar, place a towel over your incision and place your hand on top of it. Once that feels okay, you can replace the towel with a hot water bottle. Heat will relax the area and it will be much easier to self massage afterwards.
Desensitise your incision and surrounding tummy area to bring back sensation and work on deeper layers of your tummy. This not only eliminates that overhang, but also reduces painful periods and bowel issues that are due to adhesions that have formed between scar tissue and organs.
This doesn’t take longer than 5 minutes a day but works a treat!
- Start with everyday activities
Rather than hitting bootcamp, focus on doing the things you do a thousand times a day from your core.
What core I hear you say. After major abdominal surgery the different bits and bobs of your core aren’t talking to each other. Even if your C-section was years ago. It needs that extra little bit of help and you consciously telling your brain and body what to do. Whenever you push, pull, lift or shift, breathe out and engage your tummy and pelvic floor. Do this every.single.time. Religiously.
3. Avoid high impact exercise
Bootcamps are great but should never ever be the first form of movement/exercise after your C-section. Rather than toning up you can make things worse by creating too much pressure inside your tummy and so putting strain on your diastasis recti (and widen and deepen it), scar and pelvic floor.
4. Nourish your body
Calorie controlled diets are the enemy here. They lead to postnatal depletion, particularly if you’re breastfeeding. Look at ways you can nourish your body – with healthy fats (avocados, nuts, olive oil), nutrient dense meals, protein with every meal (that includes breakfast) and non-food strategies. These can include grounding – might sound a bit airy fairy but it’s scientifically proven to completely get rid of inflammation. Grounding refers to any part of your body being in touch with the Earth. The easiest way is to walk barefoot in your garden. Even my eldest, she’s now 6 years old, loves grounding when she feels anxious about something. Give it a try!
5. Re-balance your nervous system
Sounds complicated, but it isn't. More difficult in the earlier baby days, but now a non-negotiable daily routine. Whatever it is that relaxes you – reading a great novel, a massage, getting your nails done, gardening, meditation – carve some time out for it every single day. It will make all the difference to your energy, your mood and your sleep. When you’re relaxed everything from your metabolism (hello baby weight) to processing and healing birth trauma will feel so much easier.
About the Author
Tina Engelmann is a Women's Health Expert with 14 years experience specialising in C-section and Hysterectomy Transformation.
Tina supports women so they feel and look like they did before they had babies or surgery.
Tina is a coach who shows up fiercely for women, so they belong back in their body and find themselves again - whether that's having a strong core so they can wear the clothes they love or being continent so they can go running. You can find her on Instagram www.instagram.com/reclaimandrecover
