If you've noticed a bulge or overhang above your c-section scar, you're not alone. Many women experience this "c-section shelf" after giving birth, and while it's a completely normal part of healing, it can feel frustrating—both physically and emotionally. The good news? It's never too late to work on your scar and improve its mobility!
What Is a C-Section Shelf?
A c-section shelf (also known as a “c-section pooch” or “overhang”) happens when scar tissue from a cesarean birth creates an indentation in the lower abdomen. Because a c-section requires cutting through multiple layers of skin, fat, and muscle, the healing process can sometimes lead to scar restrictions. These restrictions can pull the scar inward at the deeper levels of tissue, creating a puffiness or bulge just above it.
While the shelf itself isn’t harmful, restricted scar tissue can sometimes contribute to:
Urinary issues like urgency, frequency, or leakage
Pelvic pain or tension, especially during sex
Core weakness or difficulty engaging your abdominal muscles
Lower back discomfort due to changes in posture and muscle activation
Can You Prevent a C-Section Shelf?
Some factors—like genetics and how your scar heals—are out of your control. But there are steps you can take in the early postpartum period to support healing and minimize the appearance of a shelf:
✅ Using belly wraps or compression garments in the first 6 weeks postpartum
✅ Eating collagen-rich foods (like bone broth and berries) to support tissue repair
✅ Engaging in gentle core and pelvic floor activation exercises early on
✅ Practicing good posture and body mechanics
How to Improve a C-Section Shelf (Even Years Later!)
If you already have a shelf, don’t worry—it’s not too late to improve your scar mobility and function. Here’s where to start:
1. Scar Massage
No matter if your scar is new or years old, massage can help loosen restrictions and improve mobility. Try massaging the scar (once fully healed) for 5-10 minutes a day using lotion or oil. Move it in circles, side to side, and up and down to break up adhesions and increase blood flow. If touching your scar feels uncomfortable, start with desensitization techniques like rubbing the area with a soft cloth or makeup brush. You can use our free guide to help walk you through massage and desensitization techniques.
2. Stretching & Mobility Work
Your hip flexors, quads, and abdominal fascia all connect to the area around your c-section scar. Gentle stretching can help release tension and improve mobility in these tissues. Try stretches that target the front of your body, like a kneeling hip flexor stretch or a cobra pose.
3. Pelvic Floor Physical Therapy
A pelvic floor physical therapist can assess your scar, address any restrictions, and guide you through targeted core and pelvic floor strengthening. Many women don’t realize that c-section scars can contribute to both pelvic floor tightness and weakness, so getting professional guidance can be a game changer.
You Deserve to Feel Good in Your Body
Whether your c-section shelf is causing discomfort or just making you feel self-conscious, know that you’re not alone—and there are steps you can take to support your healing. Your body has been through a major transformation, and you deserve to feel strong, confident, and at home in it.
If you're ready to work on your c-section recovery, a Freya pelvic floor physical therapist can help you develop a personalized plan. You don’t have to navigate this alone! Call or text us at 305-918-2631 to get started today!
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