Healing After a C-Section: Managing Diastasis Recti and Restoring Core Strength

Diastasis Recti Healing — Nutrient-Rich Foods and Diet Tips for Faster Recovery

Contents:

  1. C-Section and Diastasis Recti
  2. Physical Signs and Functional Impact of a C-Section
  3. Postpartum Tools to Support your Healing
  4. Getting Started with Hypopressives After a C-Section
  5. Frequently Asked Questions

C-Section and Diastasis Recti

A C-section is often a critical procedure for ensuring the health of both mother and baby, but it can have some lasting effects on the body, particularly on the abdominal muscles. One condition that can affect many postpartum women, including those who have had a C-section, is Diastasis Recti—a separation of the abdominal muscles that often occurs during pregnancy. This condition affects up to 60% of postpartum women, whether or not they delivered via C-section.

Unlike vaginal births, C-sections involve:

  1. Direct surgical intervention through the abdominal wall
  2. Additional healing of the surgical site alongside muscle separation
  3. Potential scar tissue affecting muscle recovery
  4. A more conservative recovery plan to protect the area of incision

Women who deliver by C-section can face a dual recovery process: healing from surgery while addressing muscle separation.

This can result in:

  1. Extended recovery timeframes
  2. Different exercise modification requirements
  3. Need for specialised attention to scar tissue management

Soon after giving birth, you will have very limited core strength and C-sections often require a longer recovery period. You may need additional support such as help to get into a sitting up position. A carefully planned approach to rebuilding your core strength and healing your abdominal muscles is really important. Here is some useful guidance on what to expect during your C-Section recovery process.

An additional therapeutic method to accelerate the recovery process is by incorporating gentle scar massage as part of the recovery process. This is especially beneficial as it helps mobilise the scar tissue and fascia - which is the thin connective layer that covers the abdominal muscles.

Physical Signs and Functional Impact of a C-Section

Diastasis Recti symptoms can be both physical and functional.

Physical Signs

A visible bulge along the midline of your abdomen may appear, particularly when you try to lift your head while lying down. This bulge is a sign of muscle separation.

Functional Impacts

Diastasis Recti can be very uncomfortable as it impacts posture, stability, and core strength. Postpartum, you may be experiencing the following:

  1. Lower back pain
  2. Pelvic floor dysfunction
  3. Core weakness
  4. Poor posture brought about by abdominal discomfort.
  5. Difficulty with daily activities requiring core strength.

Postpartum Tools to Support your Healing

In addition to pelvic floor therapy, certain tools can support postpartum healing and comfort. Postpartum belly wraps, for instance, provide gentle compression to the abdomen, which may aid in stabilising core muscles and supporting recovery after a C-section or vaginal birth. These wraps can help reduce swelling, improve posture, and ease lower back pain by supporting the abdominal muscles while they regain strength.

Hypopressives are typically recommended in the later stages of the postpartum period, ideally after the sixth week for natural births and three months for a caesarean section. A healthcare consultation and a comprehensive pelvic floor evaluation are advisable before starting any postnatal core workout, Hypopressives included. This ensures your fitness journey is suitable for your health and well-being.

Getting Started with Hypopressives After a C-Section

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

Diastasis Recti Healing — Nutrient-Rich Foods and Diet Tips for Faster Recovery

FREQUENTLY ASKED QUESTIONS

Wait for your healthcare provider's clearance, typically 3 months post-surgery. Begin with gentle breathing exercises once your incision is comfortable.

The surgical incision requires extra care and a slower progression. You'll need to heal the wound internally before starting Hypopressives. However, good breathing mechanics and scar massages are helpful from 6 weeks after birth.

Yes. Scar tissue can impact muscle function. Working with a physical therapist who specialises in both conditions will help ensure proper healing.

Watch for pulling around your scar, bulging along your midline, or pain during exercises. Scale back strenuous activities if you notice these symptoms.

Most women need 4-6 months of progressive rehabilitation. Get clearance from your healthcare provider before resuming high-intensity activities.

Keep your baby close when lifting, use your legs, and support your incision with one hand. Use pillows during feeding to maintain good posture.

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.

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About the Author

Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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