When a new baby is born, it is a time of rebirth for the mother, too. This may include navigating challenges in your recovery from childbirth and a journey towards accepting the changes your body has gone through over the past 40 weeks.
Since a Cesarean section or C-section is a major abdominal surgery, the C-section “shelf” is a common concern among new moms. The C-section “shelf” refers to the pouch of fat and skin that can linger around the C-section scar, and it can be a source of discomfort for many women during the postpartum period.
While there's no one-size-fits-all solution for the C-section shelf, with patience, self-care, and the right strategies, it is possible to improve its appearance — and, at the very least, embrace your postpartum body with confidence.
Why does the “C-section shelf” occur?
In the United States, in 2022, 32.1% of live births were Cesarean deliveries. During a C-section, an incision is made in the abdominal wall to deliver the baby. This incision disrupts the abdominal muscles, leading to weakness and sometimes separation, known as diastasis recti. Additionally, the body undergoes significant hormonal changes during pregnancy, which can contribute to changes in fat distribution and retention, particularly around the abdomen.
Following a Cesarean birth, it’s important to give your body ample time to heal. Be gentle with yourself for the first 8 weeks as your body recovers post-surgery and as you get used to life with your newborn.
Once you get the all-clear from your OB/GYN at your postnatal appointment, there are several things you can do to practice self-care and regain your abdominal strength in an attempt to (hopefully) banish the C-section shelf.
How To Banish the C-Section Shelf
Embrace low-impact exercise
Gentle exercise can play a vital role in promoting recovery and toning the abdominal muscles post-C-section. As always, consult with your OB/GYN before starting any postpartum exercise regimen, but low-impact activities such as walking, gentle yoga, or postnatal Pilates can help strengthen the core muscles gradually and reduce the appearance of the C-section shelf over time.
Focus on core strengthening
Targeted exercises to strengthen the core muscles can be particularly beneficial for addressing the C-section shelf and diastasis recti. However, it's crucial to perform these exercises correctly to avoid exacerbating any existing muscle separation. Pelvic tilts, gentle abdominal compressions, and modified planks are examples of exercises that can help engage and strengthen the deep core muscles without putting undue strain on the abdominal wall. If you’re unsure of how to do this, seeing a pelvic floor physical therapist can be a great alternative option.
Prioritize nutrition
You’ve just created a new life: eating a well-balanced and nutritious diet is key to supporting postpartum recovery and promoting overall health. Focus on consuming whole foods rich in vitamins, minerals, and essential nutrients. Incorporate plenty of fruits, vegetables, lean proteins, and healthy fats into your meals while limiting processed foods and sugary snacks. Remember to stay hydrated by drinking plenty of water throughout the day, as proper hydration is essential for tissue repair and metabolism.
Practice self-massage
Massaging the area around your C-section scar can help improve circulation, reduce inflammation, and break down scar tissue, ultimately minimizing the appearance of the C-section shelf. Using gentle circular motions, massage a moisturizing oil or cream onto the scar and surrounding tissue. Regular self-massage can also promote relaxation and alleviate any discomfort or tightness in the area.
Wear supportive garments
Supportive garments, such as postpartum belly bands or compression underwear, can provide additional support to the abdominal muscles and help redistribute excess tissue around the C-section scar. These garments can offer both physical and psychological benefits by providing gentle compression and a sense of security, particularly during the early stages of postpartum recovery. Be sure to choose products that are comfortable and breathable for optimal comfort and effectiveness.
Seek professional guidance
You can’t pour from an empty cup. If you are struggling with your mental health or body image during the postpartum period, it is never a bad idea to seek professional help in the form of a therapist or counselor. If it’s physical discomfort that you’re dealing with, a physical therapist specializing in postpartum rehabilitation or a certified postnatal fitness instructor can help provide personalized guidance and exercises tailored to your specific needs and limitations.
The journey to feeling like yourself again following a C-section delivery is not always easy, but with patience, perseverance, and self-compassion, it's possible to reclaim confidence in your postpartum body. Embrace the process, honor your body, and celebrate the incredible strength and resilience that brought you through childbirth and into the beautiful adventure of motherhood. You’ve got this, mama!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.