For my C-Section Moms,
First of all, let me say this: your body is incredible. Whether you’re recovering from pregnancy, childbirth, or the postpartum journey, you’ve accomplished something amazing. That said, it’s completely normal to feel overwhelmed or self-conscious about the physical changes your body has undergone.
One common change that many C-section moms experience is the C-section shelf, also known as a "pooch" or "overhang." Whether you’re feeling frustrated by how it looks or wondering how it might affect your pelvic health, I’m here to break it all down for you.
What Is a C-Section Shelf?
A C-section shelf is the layer of loose skin and excess fat that accumulates in the lower abdomen after a C-section delivery. It’s often caused by the way your body heals after surgery and the formation of scar tissue. Here’s what you need to know:
- Healing and Scar Restriction: During recovery, the layers of tissue at your incision site can adhere to each other, forming an indented scar. Over time, the area above the scar may puff out, creating the shelf.
- Deep Scar Tissue: C-section scars aren’t just skin-deep; they extend through multiple layers of tissue, including muscle and fascia. Restrictions in any of these layers can contribute to the shelf.
- Beyond Appearance: While a C-section shelf is harmless, it can sometimes lead to bladder, bowel, or pelvic health issues due to its proximity to the pelvic floor and abdominal muscles.
How a C-Section Shelf Can Affect Your Health
Your C-section scar sits near some critical areas of your body, including the bladder, pelvic floor, and abdominal muscles. When scar tissue becomes restricted, it can lead to:
- Bladder issues: Urinary urgency, frequency, or leakage
- Bowel difficulties: Constipation or trouble emptying your bowels
- Pain: Pelvic or back pain, especially during sex
- Muscle dysfunction: Abdominal and pelvic floor weakness or tension
These changes aren’t just cosmetic—they can impact your comfort and quality of life.
Can You Prevent a C-Section Shelf?
While some factors, like genetics or incision tightness, are out of your control, there are steps you can take to minimize or prevent a C-section shelf:
- Strengthen Your Core and Pelvic Floor: Postpartum exercises that focus on gentle strengthening can help restore muscle function.
- Postpartum Support: I’m a huge fan of compression like the postpartum biker shorts or leggings from LoveSteady in the postpartum weeks and months (I wore mine up to a year postpartum). If you are interested in a LoveSteady compression, my CODE for them is empoweryourpelvis
- Proactive Scar Care: Incorporating scar management techniques early on can help reduce the formation of adhesions.
Why Scar Care is Important
Having a C-section is a life-changing experience, bringing your little one into the world in an extraordinary way. But let’s be honest: recovering from a C-section comes with its own set of challenges, especially when it comes to managing your scar. Whether you’re a first-time mom or a seasoned C-section pro, understanding how to care for your scar and work with scar tissue can make all the difference in your healing process.
As a pelvic floor physical therapist and mom of three C-section babies, I’m here to guide you with simple, effective tips and a free scar tissue mobilization guide to help you heal and feel empowered in your recovery journey.
Top Tips for C-Section Scar Care
Rest and Protect Early On
In the first six weeks postpartum, focus on rest and gentle movements. Avoid heavy lifting and sudden twisting motions to prevent strain on your incision.
Wear high-waisted, loose clothing to avoid irritation around your scar. I prefer LoveSteady garments, like their biker shorts. Try code: empoweryourpelvis for a 15% discount.
Keep Your Scar Clean and Dry
Gently wash your scar with mild soap and water, patting it dry afterward. This prevents infection and keeps the area healthy. Avoid lotions or creams on the incision until your doctor clears you.
Start Gentle Massage (When Cleared by Your Doctor)
Around 6–8 weeks postpartum, once your incision is fully healed, you can begin gentle scar tissue mobilization. (Don’t worry—I’ve got a free guide to walk you through this below!)
Massaging your scar helps improve circulation, reduce adhesions, and restore movement in the area.
Hydration and Nutrition Matter
Staying hydrated and eating nutrient-rich foods helps your body heal more efficiently. Focus on protein, vitamin C, and zinc to support tissue repair.
Prioritize Core and Pelvic Floor Rehab
Incorporate gentle core and pelvic floor exercises as part of your recovery. These exercises help strengthen the muscles affected during surgery and improve overall stability.
Book a consult with me, Amanda Fisher, owner of Empower Your Pelvis for personalized guidance.
Ready to Start Scar Tissue Work? Grab Your Free Guide!
Not sure how to begin scar tissue mobilization? I’ve created a FREE C-Section Scar Tissue Mobilization Guide just for you! This guide includes:
- Step-by-step instructions for gentle scar massage
- Tips to know when you’re ready to start
- When and how to perform scar care
By signing up, you’ll receive this valuable resource straight to your inbox. It’s perfect for moms at any stage of their C-section recovery journey.
Sign Up Now and Take the First Step in Your Healing
Download your FREE C-Section Scar Tissue Mobilization Guide and start feeling better today.
Remember, your recovery is worth the time and care you invest. You’ve got this, mama!
Get Professional Help
If you're looking for “pelvic floor therapy near me,” schedule a consultation at my office in Lee's Summit. [Click here to book your appointment.]
If you are looking for more in-depth information on C-sections, you can join my 4-Week C-section Program to follow along with recorded videos. [Click here to get the videos for $37 instead of $127.]
With wellness in your pelvis,
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis
