Start here! C-section Scar Care - Our recommendations for optimal healing
A C-section can be a life-changing experience, both physically and emotionally. While the focus during recovery is often on the newborn, it’s just as important to pay attention to your own body, especially the healing process of your C-section scar.
Silicone Strips for Scar Appearance and Healing
One of the most researched and recommended treatments for improving the appearance and texture of scars is the use of silicone-based products, such as BIEN Silicone Scar Tape. Research from Wound Repair and Regeneration (2022) found that silicone strips were incredibly effective in reducing scar discoloration, with 78% of study participants seeing a noticeable improvement. Silicone strips help to hydrate the scar tissue, promote collagen production, and reduce the formation of hypertrophic scars (thick, raised scars).
For best results, apply silicone strips consistently after your incision has healed sufficiently (usually after a few weeks) and continue for several months. Silicone strips are discreet, easy to use, and provide ongoing benefits for scar management. They also provide gentle compression, which can reduce the visibility of the scar over time and prevent it from becoming too raised.
Scar Massage to Reduce Adhesions and Improve Tissue Flexibility
Massage is a well-known and effective technique for managing scar tissue. It promotes better blood flow, helps break down adhesions, and improves the flexibility of the scar tissue. Research from The Journal of Physiotherapy (2021) highlights the effectiveness of regular scar tissue massage in reducing the severity of fibrosis and improving the appearance of scars.
Starting gentle massage as soon as your incision site has healed enough (typically after a few weeks) can help prevent the formation of tight, restrictive tissue. Over time, massage can help the tissue soften, improve its pliability, and decrease the chances of developing a thick, raised scar.
Mobility Exercises to Improve Flexibility and Prevent Scar Tissue Tightness
After a C-section, your body may feel stiff, particularly around the incision site. Gentle mobility exercises are essential to avoid the development of restrictive scar tissue and to keep the surrounding muscles flexible and functioning properly. Research in Wound Repair and Regeneration (2021) suggests that gentle movement, when done correctly, can help prevent the formation of tight adhesions and encourage the scar tissue to heal more evenly.
Incorporating movements like pelvic tilts, cat-cow stretches, and side-lying leg lifts can help mobilize the pelvis and spine, improving both flexibility and blood flow. Regular mobility work also promotes better posture and muscle engagement, which are key for long-term recovery and strength.
After your 6 week clearance, we also want to begin on restrengthening the core and pelvic floor. Using a combination of controlled abdominal exercises and breath-work, we can start to repair the connection between your breath, pelvic floor and core.
Breath-work for Scar Healing and Relaxation
Breathwork is an often overlooked but powerful tool in the recovery process, especially after major surgery like a C-section. Controlled, deep breathing not only helps reduce stress and promote relaxation but can also aid in scar healing. Research from The Journal of Physiotherapy (2020) shows that deep breathing exercises can improve circulation, which helps bring more oxygen and nutrients to the healing tissues. This can facilitate better scar tissue regeneration and reduce inflammation, which is crucial during the early stages of healing.
You could so something as simple as box breathing whilst nursing bub.
Breathe in for 4 seconds. Holds for 4 seconds. Breath out for 4 seconds. Hold for 4 secounds. Repeat.
If you have more time you could follow one of the below videos:
Incorporating breathwork techniques into your daily routine can also help release tension around the abdominal muscles, which may feel tight post-surgery. Focus on diaphragmatic breathing (breathing deeply into your abdomen) to promote better mobility and support the pelvic floor.
The Power of a Holistic Approach
Combining breathwork and mobility exercises, silicone strips, and massage creates a holistic approach to C-section scar recovery. By incorporating these simple but effective methods into your daily routine, you can improve the appearance of your scar, prevent complications like tightness or discomfort, and accelerate the healing process. These practices are not only physically beneficial but can also provide emotional support as you regain confidence in your body.