We know that so many women feel unsure about what’s safe after abdominal birth, so here are some tips on how to use the mind-body connection to aid C-section recovery.
Soothe the nervous system
The nervous system is wired to respond to threat and let’s face it, you have just been through both a major life changes as well as major abdominal surgery, so it makes sense if you feel a little vulnerable right now. The first step is to soothe the nervous system - this gently lets the body know that you are safe and helps us to come out of a ‘fight/ flight/ freeze’ or Sympathetic response. Soothing the nervous system can look different for each of us, but here are some pointers.
- Sitting in daylight or fresh air
- Bathing your feet
- Humming
- Skin to skin contact
- Eating slowly
- Slowing down the breath
Movement is medicine
If you are still experiencing pain or discomfort this can further stimulate the sympathetic response and create tension in the body, so it is important to keep on top of pain relief and plan for movement at a time when you feel more comfortable to do so. Set yourself up for windows of success by planning to move your body when you know baby is settled and you’re on top of pain relief. Start small; successful comfortable movement feeds the pathway telling the brain that you are safe so it is important not to start off too hard or this will prolong the pain - fear cycle. Below are some images of gentle postures to start with. Each can be taken in a Yin style, spending 1-3 minutes per posture if comfortable for your body. The key is maintaining a steady breath within the posture.
Mindfulness
Standing tall with bare feet is a great way to help stabilise the nervous system by helping us to feel grounded. Scan the body from Top to Toe noticing any areas of tension you feel and see if you can send a little love and compassion to those areas. Reflect on the changes your body has experienced over this period of time and spend a moment to send gratitude for the amazing job your body has done. Thoughts of love and compassion help the body to release Oxytocin which is an essential hormone in the healing process.
Image credit Postpartum Yoga Positions - Natracare
Reconnection to the Core through breath
In mountain posture, play with lifting your toes to gently offset your balance and softly reawaken the core. Using a slow steady breathe as you do this will rewire neuropathways in the brain to remind you that it is safe to use these muscles again now. Use long slow exhales as your body relearns where its centre of gravity is.
Pelvic Floor connection
It can take a while to build mind-body strength following surgery and often simple subtle movements such as pelvic floor activation can feel alien in your body. It is helpful to link pelvic floor activation with breathing exercises.
- Begin a long, slow exhale through pursed lips, visualizing air leaving your lungs.
- Slowly lift the pelvic floor as you exhale, imagining the muscle moving in the same direction as the air.
This can be done seated, kneeling, or standing.
Scar healing
When you feel ready, gentle touch and massage can support scar healing. Start from around 6 weeks postnatal, provided your scar has healed normally.
- Begin by looking at your scar in a mirror and sending love and gratitude to this part of your body.
- When you feel comfortable to do so, with clean hands you can lightly touch the scar and area around it. Do not be alarmed if sensation feels different in this area.
- Over time, you can gently massage the scar.
It is important to take this slow, as remember we are rewiring the brain to learn that your body is safe. So, we do not want to do anything that may cause discomfort and trigger a fight/ flight/ freeze response to the nervous system. Healing takes time and we must first nurture. Eventually you can build up to gently massaging the scar. Evidence shows that scar massage is generally supported as a safe, and effective technique to improve the aesthetic and physical properties of scars, with evidence indicating it helps soften, flatten, reduce itching, and increase the pliability of scars.
With everything remember to TAKE IT SLOWLY. Healing doesn’t happen overnight and the more you nurture your body and soul now, the more your future self will thank you. You are amazing mamma.
