So many women are told (directly or indirectly) that a repeat C-section is the only “safe” option, or they’re left feeling scared and uncertain about what a VBAC even looks like. In this episode of the Holistically Well Podcast, Dr. Kayla sits down with Allison Champ, founder of Womb•ish to explore what VBAC preparation truly looks like! Expect everything from supporting the body and nervous system to building a care team that genuinely supports an informed birth.
Learn how to prepare for a VBAC with evidence-based guidance on C-section recovery, pelvic floor therapy, baby positioning, VBAC risks, and provider selection.
EPISODE 44 | HOLISTICALLY WELL PODCAST: PREPARING FOR A VBAC: WHAT EVERY WOMAN SHOULD KNOW ABOUT BIRTH AFTER CESAREAN
Whether you learn best by listening, reading, or watching, there is something for you! You can catch the audio version on the Holistically Well Podcast—available on all your favorite platforms!
Holistically Well Podcast on Apple | Episode 44
Holistically Well Podcast on Spotify | Episode 44
Holistically Well Podcast on YouTube | Episode 44
KEY EPISODE TAKEAWAYS
🛡️ What the research actually shows about VBAC safety
⚖️ How VBAC risks compare to repeat cesarean risks
🧠 How to physically prepare your body after a C-section
🗣️ What to ask your OB or midwife to assess true VBAC support
➕ When VBAC may still be an option after two C-sections
Why do so many women feel fear and confusion around VBAC?
Women are often told about “the risks of VBAC” in a way that feels urgent and terrifying, while the risks of repeat C-section are rarely explained with the same detail.
In this Holistically Well conversation, Allison Champ compares a rare emergency risk providers commonly warn about (often discussed in the context of scar-related complications), and the higher likelihood of complications that can come with repeat cesareans (including injury risk and future pregnancy complications).
The Healing Step After a C-Section No One Talks About
Before you focus on exercises, baby positioning, or birth plans, Allison recommends starting with two very important things.
1) Process what happened
Even if your C-section was medically necessary, it can still leave emotional residue. And that residue can show up later as:
- fear that creeps in during labor
- tension in the body
- doubts like “my body can’t do this”
Go-to tools include:
- talking through the story (partner, trusted friend, therapist, support group)
- joining VBAC communities (online or in-person)
- requesting your birth records so you can understand what happened with clearer eyes
2) Include your partner in the healing
This is a big one. Partners can hold trauma too, even if they never say it out loud.
The Womb•ish programs ask both the mother and the partner complete a “fear release” style reflection, then come back together to share:
- what they’re afraid of
- what they want to be different this time
- what support actually helps in labor
Why Healing the C-section Scar Matters for VBAC Prep
Scar work is not just aesthetic. It’s functional. A C-section involves multiple layers of tissue healing, not just the skin. That means scar tissue can create restrictions under the surface, even years later. When folks search “how to prepare for VBAC,” they’re usually asking: “What can I do that actually helps?” Here’s what helps!
1) Scar massage and C-section scar mobility
Once you’re medically cleared postpartum (often around 4–6 weeks), begin gentle scar mobilization to support tissue healing, circulation, and mobility through the abdominal wall.
Start with light, intentional touch rather than pressure. Using clean hands and a natural oil, gently place your fingers along and above the scar. Begin by:
- slowly gliding the skin side to side and up and down
- holding gentle pressure for a few seconds over areas that feel tight or numb
- focusing on tolerance and awareness rather than “breaking anything up”
This early phase supports nervous system regulation and helps your body relearn that this area is safe to touch. Scar work can help with:
- tissue restriction
- tugging/pulling discomfort
- deep abdominal tightness
- pelvic and rib mobility
- core function
Again, start gently once you’re cleared postpartum (and if you’re years out, it’s still worth addressing). If you have access to pelvic floor PT, they can assess deeper tissue restrictions you can’t reach on your own.
Pelvic floor PT after a C-section
This is one of the most underutilized tools for VBAC prep! A pelvic floor PT can help with:
- hip mobility and tension patterns that affect fetal descent
- scar and abdominal wall mobility
- pelvic alignment and asymmetries
- breathing mechanics that support labor
- pelvic floor lengthening and pushing strategies
Dr. Kayla shares that pelvic floor PT can assess deeper restrictions and use tools like:
- cupping (to increase blood flow and mobility through layers)
- dry needling (to address deeper adhesions once fully healed)
And this matters for more than comfort. Note that scar tissue considerations can play into placental attachment concerns in future pregnancies, which is one reason scar mobilization and tissue health are worth addressing proactively.
Body Alignment and Baby Positioning
Optimal fetal positioning is influenced by how you move and sit every day, not just by isolated exercises.
Helpful daily habits include:
- walking regularly
- sitting on a birth ball instead of reclining for long periods
- stretching hips, back, and shoulders
- avoiding prolonged slouched posture
Inside Dr. Kayla’s Holistically Well Pregnancy Program, intentional movement rooted in science is used to create space in the pelvis and support efficient labor patterns. The program also weaves in daily positioning strategies inspired by the Spinning Babies approach.
Movement and Positioning Strategies for VBAC
Common searches include “best positions for VBAC” and “how to help baby get into position for labor.”
Evidence-based strategies include:
- hands-and-knees positions
- supported squats
- side-lying rest with pillows
- forward-leaning positions
- gentle pelvic rocking and mobility work
Movement during early labor often helps baby descend and rotate more effectively.
Questions to Ask Your Provider About VBAC
Highly searched and highly important questions include:
- How often do you support VBACs?
- What is your personal VBAC rate?
- Are there gestational age cutoffs?
- How do you approach induction for VBAC?
- Do you allow movement and position changes?
- Is continuous monitoring required, and is wireless monitoring available?
- What factors would prompt a recommendation for repeat C-section?
Remember: hospital policy is not the same as medical necessity.
Allison’s Experience with Vaginal Birth After C-Section
Allison shares that her second pregnancy ended in a necessary C-section due to placenta previa, after planning a home birth. Before her third pregnancy, she did something many women wish they felt allowed to do:
- she sought multiple opinions
- she gathered education
- she processed grief and disappointment
- she built a support system she trusted
Then she committed to the daily prep! 👇
- chiropractic care
- pelvic floor therapy
- movement and alignment work
- nutrition focus (including protein)
- mindset and surrender
Her intention wasn’t perfection. It was peace. “I wanted to be able to look back and say I did everything I could.”
The 34-week Mindset Shift: How to Get Calmer as Birth Gets Closer
When things start feeling very real in those final weeks of pregnancy, a few simple practices can make a big difference.
1) Meditations and hypnobirthing-style relaxation
Not to be trendy. To train your nervous system. You’re practicing:
- staying steady through intensity
- releasing fear loops
- trusting the process
2) Visualization
Close your eyes and picture…
- how you want to feel in labor
- how you want support to look
- how you’ll handle detours without spiraling
3) Reframe “birth plan” to “birth map”
A traditional birth plan can start to feel rigid, especially if you’ve already experienced a birth that didn’t go the way you expected. When things change quickly in labor, that rigidity can add stress or disappointment.
A birth map, on the other hand, offers direction with flexibility.
Instead of locking yourself into a single outcome, a birth map helps you clarify what matters most to you… how you want to be supported, what helps you feel calm and safe, what interventions you’re open to, and how you’d like decisions to be communicated if plans need to shift.
This is a framework Allison uses often in The Womb•ish VBAC education and client work — helping women think through not just their ideal scenario, but also how they want to navigate detours without losing trust in their body or the process. Having those conversations before labor begins can reduce fear and improve communication with your support team. Learn more about Womb•ish here!
