6 Tips for Holistic Healing After Cesarean

by Chelsea Hover

Natural healing after a cesarean birth is possible. Whether elected or emergency, roughly one-third of women who give birth in the U.S. undergo this major abdominal surgery. Recovery can be extra challenging with all the other life changes going on postpartum. Most c-sections take a minimum of two full weeks to heal, and sometimes longer depending on factors related to the mother’s health and any complications. Thankfully, there is natural support that can speed up recovery and help promote comfort so that mom can best care for herself and her baby.

1. Boost Nutrition

Proper nutrition postpartum is essential no matter how you give birth! The best foods are those that are warm and easy to break down, so soups and stews. Think bone broth, meat stews that have been cooked for hours and soft veggie soups. The "C-Recovery Vegetable Stew" is a great one, from The First Forty Days, a fabulous postpartum guidebook by Heng Ou. (We highly recommend you add this book to your personal library!) Up your fill of fibrous foods and fluids to avoid constipation, which can be brought on by pain medications. 

Reduce inflammation by choosing foods like fresh colorful veggies, particularly leafy greens, seasonal fruits and berries, healthy fats like avocados, and probiotic-rich foods like kimchi and sauerkraut.

Continue to take your prenatal vitamins to help supplement your diet and stabilize mood swings. Prenatal vitamins can be continued until six months postpartum or until your baby stops breastfeeding; whichever comes first.

Drinking teas made with fennel, anise, coriander, cumin, ajwain and black cumin, and using these in cooked foods whenever possible, is also extremely helpful.

2. Build Your Blood

Since mothers who have cesarean births tend to lose more blood during delivery, it’s important to support your body to build it back up. We need adequate blood to make milk (this is one of the reasons there can be a delay in milk coming in after a cesarean). When iron is low, it can make you extra sluggish and grouchy, and you don't need to feel worse when you're recovering from surgery and taking care of a new baby!

Protein and iron provide the building blocks of blood, and vitamin C helps our bodies absorb more plant-based iron (it’s also necessary for wound healing). So again, nourishment and easily digestible foods are a must. You may find a  plant-based iron supplement at your local health food store, like Floradix, a liquid herbal supplement that is easily assimilated by the body. Liquid chlorophyll is derived from iron-rich nettles or alfalfa and is also a good option.

3. Topical Care

Once you’re able to touch your incision site, healing salves like Motherlove C-Section Cream can expedite the skin healing. Look for scar healing salves that are made with skin soothers like calendula and plantain, and antibacterial and anti-inflammatory herbs like echinacea, rosemary and yarrow.

Another natural aid for wound healing is topical cultured honey. Honey is both antibacterial and anti-inflammatory, and can also boost the immune system.  Many naturopaths, herbalists and bee enthusiasts swear by honey and other bee products for healing wounds and incisions. If you’re trying this option, just smear a thick layer over your scar and let it soak in.

One more “topical” tip some mothers swear by: investing in some C-section support shorts. Aside from being extremely sexy (haha NOT!) they offer targeted compression to help reduce swelling and give that “held together” supportive feeling. Alternatively, you can simply use an ace bandage wrapped around your lower abdomen to support and protect the tender area. Additionally, you can use a soft pillow to press into the abdomen in case of a sudden sneeze or uncontrollable bout of laughter. (Laughter is medicine, yes, but when healing from cesarean...it hurts!)

4. Massage

Anytime there is a major incision, there is a potential for scar tissue adhesion, which means the healing tissue can fuse to other areas around it. This may result in abdominal pain, pain during intercourse, incontinence and bowel issues, and other problems, which could last long after surgery! 

Many midwives, doulas and postpartum health providers suggest gentle scar massage once the wound fully closes and the scab is gone. It may start with running a light finger across the incision line (if it makes you gag at first, you’re not alone). The touch/massage also helps bring feeling back to the areas that may feel numb. Here is a video that shows how to do this self-healing practice; of course, you can also seek out a professional to help with this.

Later, deeper soft tissue therapy, acupuncture, pelvic floor therapy and castor oil packs can be helpful in the healing process.

5. Rest/Comfort

Most mothers find that getting adequate sleep is nearly impossible. It is especially essential, however, for new moms who have had a cesarean because they likely hardly slept in the hospital with all the noise and interruptions. Seek support from your partner, friends, postpartum doula and relatives...and use that sacred time to sleep deeply, Mama!  

Another comforting tip is to use the relaxing benefits of aromatherapy. Lavender aromatherapy really helped me manage my pain in c-section recovery. Lavender essential oil (EO) has antibacterial and soothing effects because it interacts with nerve cell receptors. You can dab it on your chest and wrists, smell it directly from the bottle, or put it in an essential oil diffuser to permeate your home, bedroom, or baby nursery. Lavender is one of the few EO’s gentle enough to use on and around children.

Aromatherapy massage for mother (and baby) is another effective tool that aids in circulation, reduces inflammation, and promotes sleep. While even five minutes of massage can help, studies show that 20 minutes results in even better pain reduction. It could be a hand, shoulder, foot, or whole body massage. Psst, babies love gentle massage as well (you may dilute a few drops of EO with some coconut oil).

6. Movement

Gentle exercise, such as walking or yin yoga, will help you recover from your c-section, but hold off on anything more active until you have no pain and feel 100% ready. Avoid driving, carrying anything heavy, having sex or doing heavy housework, until you feel able. You will need help with carrying your baby in their car seat and with lifting the stroller. Listen to your body! This may be easier said than done with a new baby, but mothers really need to give themselves a break during the healing process. Avoid stairs, keep baby supplies close by and accept any help that friends and family offer. Slow, gentle walks can help prevent constipation and blood clots, but strenuous exercise should be avoided until your doctor or midwife gives the green light. A perfectly healthy incision can take up to six weeks to heal.

In addition to moving your body, you need to let those feelings move, too! A c-section is a big surgery whether you expected it or not, and big feelings often come with it. When you're ready, find supportive spaces for processing your experience, such as with friends, a postpartum doula, another mom or therapist, or find a group online like the International Cesarean Awareness Network.

Art credit Catie Atkinson @spiritysol

Chelsea Hover brings over 20 years of yoga and meditation studies with masters in India, California, Austin and beyond to every class, offering, and retreat she leads. Her subtle transmission of the ancient roots and practices of yoga, meditation and breath work invite you to find a different way of walking in today's world. As a facilitator, teacher and soul guide, Chelsea holds deep space for your highest potential and maintains a light-hearted sense of humor. She is a freelance writer, helping conscious entrepreneurs and businesses which aim to elevate the planet by creating content that pops. And most importantly, Chelsea is a mother who is passionate about rewriting parenting "norms," lifting other mothers up, and practicing mindful parenting as a spiritual path.