Knowledgeable fitness people/c section mums - Exercise after c section

[Pinkypieohmy]

How soon did you begin and build up exercise?
C section five weeks ago. Felt great a few days ago went on a half hour walk. Was fine but did it again another half hour walk this morning pushing my pram with some shopping on and slightly more bumpy surface and up and
Now scar is absolutely aching and I just feel like I need to sit down. I haven’t had pain like this for a few weeks now, hope i haven’t caused any damage.
I’m wondering when I will ever get back to long walks swimming and more strenuous stuff like cycling etc? I was active before and during pregnancy up until the last few weeks.

How was recovery and starting exercise for you? Any tips to phase in exercise without causing myself any damage?

5 weeks is no time after a c section. Bear in mind they don't expect you to be fit to drive until 6 weeks.

I was in a pretty good state at 5 weeks but still very very careful about lifting etc.

It's an investment. Allow yourself to recover well before you do too much and your overall recovery will be better and quicker.

I was told no exercise till 10 weeks, then light exercise for the rest of the year and definitely NO sit-ups. Full physical recovery apparently takes a year.

You could sign up to postnatal Pilates our postnatal yoga.

Also, our health visitors organised a postnatal physio session which gave us good tips and exercises.

In terms of general exercise, I was fine doing walks of about 2 miles after a couple of weeks but on pavements, walking up hills and doing longer walks of up to 5 miles at 8 weeks but still being really careful about doing anything that put strain on my abdomen.

Thank you.
I know it’s a major op it’s just difficult to Gauge where I should be right now and what’s pushing it.

I think perhaps it was more the uneven ground i was walking on and twisting taking tbe load of the pram that has caused the pain rather than the walking itself.
I will look into postnatal Pilates.
They run some post natal boot camps near me that you can join from six weeks, but these are geared toward squats/running/lunges type exercise I doubt they’d be suitable for anyone other than women who have had a very straightforward birth at the six week point.

I’m a pre and post natal PT (in my spare time) and also had a c section.

I remember some days post c section aching because I had been a bit more strenuous than I should have been. I was back to excercise at 6 weeks and was fine, but in reflection it was too early.

Appreciate it’s not helpful but...

See your doctor if you are worried

Don’t overdo it. You’ll be back to exercising soon. I know it’s hard but you’ll get there.

Don’t do activity that works your core (until your diastasis has healed and your pelvic floor is fully functioning, probably 6 months after) or ideally high impact (jumping/running). I sometimes find with those post natal boot camps that the instructors are just trying to get women to join their classes, and don’t know about how women should be exercising when post natal. I found a good mum and baby spin class.

Thanks needallthesleep really helpful. Were you still getting the aches at the 5/6 week point?
So how would you recommend building up? Perhaps waiting until walking so far doesn’t hurt and then try five minutes further etc?

Also what about cycling do you think maybe just trying ten minutes after six weeks on a stationary bike and then see how I go then do a little longer etc?

The only exercises I have done for my core would be the exercises in the leaflet by the hospital. Suck your belly button in for count to ten etc. But certainly no planks or anything like that.
I was wondering if that superman type exercise pose would help my back which is achy and be good for my core without too much strain but will wait as you have said.
It’s just so frustrating as I really want to be doing things but I know that I can’t!!