The Emotional & Physical Side of Healing

"Motherhood: the perfect mix of chaos, love, and the sweetest moments you never want to end.”

Read time: 7 minutes

Another week, another step forward in your recovery! This week, we’re tackling some of the most common (and frustrating) postpartum struggles, and the emotional rollercoaster of healing. It’s a long post but worth the read, let’s dive in!

On The Agenda:

• ❣️ The Emotional Side to Recovery

• 🧘‍♀️ Core And Pelvic Floor Connections

• 💇🏻‍♀️ Postpartum Mood Swings

• 👶 For Baby

Remember to grab your Recovery Checklist Here if you haven’t already!

Why C-Section Moms Need More Support

10 Ways to Take Care of Your Mind and Body After a C-Section

Recovering from a C-section is about so much more than physical healing—it’s an emotional journey too. Many moms feel overwhelmed, lonely, or even frustrated with their recovery pace. It’s important to remember: these feelings are completely normal. A C-section is a major surgery that involves cutting through seven layers of skin and tissue to bring your baby into the world. Healing from that takes time, and it’s okay to go at your own pace.

The emotional side of recovery can be tough. Hormonal changes, limited mobility, and the pressure to “bounce back” can make things even harder. Moms need support—whether it’s help with the baby, meals, or just someone to listen and remind them they’re doing an amazing job.

You’re stronger than you realize, and your feelings are valid. It’s okay to ask for help and take the time you need to heal. You’re not alone, and reaching out is a sign of strength, not weakness. 💛

1. Acknowledge Your Emotions

It’s completely normal to experience a mix of emotions after a C-section—grief, frustration, even guilt. These feelings are a natural part of recovery. Give yourself permission to feel what you’re feeling, and don’t judge yourself for it. Take things one day at a time.

2. Prioritize Mental Health

Your mental health is just as important as your physical health. Engage in activities that bring you peace, whether it’s reading, journaling, meditating, or taking a moment for a deep breath. Prioritize your emotional well-being as much as your physical healing.

3. Be Gentle with Your Body

After major surgery, your body needs time to heal. Avoid pushing yourself too hard. Don’t feel pressured to “bounce back” quickly. Rest when you can, and don’t rush your physical recovery. Listen to your body and be patient.

4. Set Realistic Expectations

Recovery from a C-section is a slow process. It's okay to adjust your expectations for yourself and allow your body the time it needs to heal. Avoid comparing your recovery to others—each person’s experience is unique, and your journey is your own.

5. Lean on Your Support System

Ask for help when you need it. Whether it’s a partner, family member, or friend, allow others to assist with household tasks, childcare, or simply being there to talk. You don’t need to do everything alone, and accepting help is a strength, not a weakness

6. Celebrate Small Wins

Every step forward is progress, no matter how small it may seem. Whether you’re taking a short walk or getting a little more sleep, celebrate those victories. Acknowledging these small achievements will help boost your confidence and remind you of your strength.

7. Practice Self-Compassion

It’s easy to be hard on yourself, especially with the pressure to look or feel a certain way post-birth. Practice kindness toward yourself. Remind yourself daily that you are doing an incredible job and that healing, both physically and emotionally, is a process that takes time.

8. Reach Out for Professional Support if Needed

If you’re feeling particularly overwhelmed or struggling emotionally, don’t hesitate to speak to a therapist or counselor. Postpartum emotions can be difficult to manage on your own, and getting professional support is a valuable tool in your healing process.

9. Connect with Other Moms

Finding a support group or community of moms who have had C-sections can provide comfort. Sharing your experiences with others who understand can make you feel seen, validated, and less isolated.

10. Remind Yourself You’re Doing an Amazing Job

The journey of motherhood, especially after a C-section, is challenging, but it’s also beautiful. Celebrate yourself for the strength it takes to navigate recovery, and remember, there’s no “right” way to recover—there’s only your way.

You’ve got this, and you are stronger than you realize!

Core & Pelvic Floor Connection: What You Need to Know Before Exercising

The Core and Pelvic Floor: Why the Connection Matters

Your core and pelvic floor muscles are intimately connected. The core includes not just the abdominals, but also the muscles of your back, hips, and pelvis. These muscles work together to provide support to your spine and pelvis, maintain posture, and facilitate proper movement.

The pelvic floor muscles are located at the bottom of your pelvis, and they support the bladder, uterus, and rectum. During pregnancy, your pelvic floor undergoes significant changes, and after childbirth, it may feel weak, stretched, or out of balance. These changes can affect your ability to control your bladder, engage your core, and maintain good posture, making it vital to focus on these areas before jumping back into exercise.

What You Might Not Know About Core and Pelvic Floor Health:

1. Your Core Muscles Stretch During Pregnancy
   As your baby grows, the abdominal muscles and connective tissues stretch to make room for your growing belly. This can result in a condition called diastasis recti, where the two sides of your abdominal muscles separate. If left unaddressed, this can affect core stability and posture.

2. Pelvic Floor Dysfunction Is Common After Birth
   After pregnancy and childbirth, many women experience pelvic floor dysfunction. This might look like urinary incontinence (leaking when sneezing or exercising), pelvic organ prolapse (a feeling of heaviness in the pelvic area), or difficulty with bowel movements. Strengthening the pelvic floor can improve these symptoms and support your recovery.

3. Your Core and Pelvic Floor Work Together
   Your pelvic floor and core muscles function like a team. When one area is weak or not functioning correctly, it can put strain on the other. For example, if your pelvic floor muscles are weak, your core will have to work harder to stabilize your body, which can lead to discomfort or injury. Similarly, if your core isn’t properly engaged, you might unknowingly put added pressure on your pelvic floor.

4. Not All Exercises Are Created Equal
   Some exercises, particularly those that involve high-impact or excessive abdominal pressure (like crunches), can put unnecessary strain on your pelvic floor and core. It's crucial to focus on rebuilding your strength with exercises that support and engage both areas in a balanced way.

Actionable Tips for Rebuilding Core and Pelvic Floor Strength:

1. Start with Pelvic Floor Exercises (Kegels)

Kegel exercises are a great way to start strengthening the pelvic floor. To perform a Kegel:

• Sit or lie down in a comfortable position.

• Tighten the muscles you would use to stop the flow of urine.

• Hold for a few seconds, then relax.

• Repeat 10-15 times, 2-3 times a day.

Tip: Focus on long, controlled holds rather than quick contractions to build endurance in your pelvic floor.

2. Incorporate Core Engagement Techniques

Before diving into traditional core exercises, practice core engagement by drawing your belly button toward your spine and gently lifting your pelvic floor as you exhale. This activates both your pelvic floor and core muscles.

• Lie on your back with your knees bent.

• Inhale to prepare, and as you exhale, gently engage your core and pelvic floor.

• Hold for a few seconds, then release.

• Repeat for 10-15 reps, focusing on maintaining proper alignment.

3. Avoid High-Impact Exercises Early On

High-impact activities like running, jumping, or intense core exercises (e.g., crunches or sit-ups) should be avoided in the early stages of recovery. These exercises can put undue pressure on your pelvic floor and core, potentially leading to injury. Focus on building foundational strength first.

4. Practice Posture and Body Alignment

Maintaining proper posture can relieve pressure on both your pelvic floor and core. Aim for a neutral spine and avoid slouching when sitting or standing. Engaging your core and pelvic floor throughout the day—especially when lifting or bending—will help build strength and reduce strain.

5. Progress Gradually with Core Workouts

As your pelvic floor and core strength improve, you can slowly start incorporating exercises like pelvic tilts, bridges, and bird dogs—movements that engage both the pelvic floor and core. Avoid exercises that place excessive pressure on the abdominal area, like crunches or heavy lifting, until your body is ready.

Tip: If you notice any signs of pelvic floor dysfunction (like leaking or heaviness), stop and consult with a pelvic health specialist before progressing with more intense exercises.

6. Consider Professional Guidance

If you're unsure about your pelvic floor health or need help progressing your core exercises, consider seeing a pelvic floor physical therapist. These specialists are trained to assess your pelvic floor and core muscles and create a personalized program to help you heal safely.

Conclusion: Stronger Core, Stronger You

The connection between your core and pelvic floor is essential for overall health, and rebuilding strength in both areas will set you up for long-term fitness success. By starting slowly, focusing on proper engagement, and progressing at your own pace, you can safely regain strength, prevent injury, and feel more confident in your body.

Your body has been through an incredible transformation, and with the right approach to exercise, you can support both your pelvic floor and core to ensure a safe, effective recovery.

You’ve got this!

Postpartum Mood Swings After C-Section: You’re Not Alone

Mood swings after birth are normal, but a C-section can add an extra layer of emotional ups and downs. Between hormonal shifts, recovery pain, and the frustration of limited mobility, it’s easy to feel overwhelmed. Luckily, small steps can help:

• Give Yourself Grace – Healing takes time, and it’s okay if you don’t feel like yourself right away.

• Nourish Your Body – Stay hydrated and eat nutrient-dense foods to support mood regulation.

• Move When You Can – Gentle walks (even around the house) can boost endorphins.

• Ask for Help – Whether it’s a partner, friend, or support group, you don’t have to do this alone.

If mood swings feel intense or don’t improve, reach out to your doctor. Prioritizing your mental health is just as important as your physical recovery. 💛

For Baby:

👶 "The Power of the Pause" – Before rushing in when your baby stirs or fusses in their sleep, pause for a few seconds. Babies often make noises and even cry briefly between sleep cycles. Giving them a moment can help you determine if they’re truly waking up or just settling themselves back to sleep—helping everyone get a little more rest!

This tip supports better sleep for both mom and baby while encouraging self-soothing skills. 😊

Mom Art of the Week:

The Best Moments are with you 💕

Want More Shortcuts? Til next time Mama!

With love and laughter,
Paola
Founder, Shortcut to Motherhood

P.S. Got a funny or inspiring C-section story? Hit reply—I’d love to feature you in an upcoming issue!