Diastasis Recti: Separation Anxiety for the Abs

Disclaimer: I am not a doctor and I am not giving professional medical advice. This is a guideline which I used myself during my pregnancies. And I am simply sharing my own personal opinions based on my own personal experiences and research that I did during these pregnancies. Everybody is different, of course, and it is important to always listen to your body and your doctor first and foremost.

What is Diastasis Recti?

Diastasis of the rectus abdominis muscle (DRAM), also known as a separation of the abdominal muscles or diastasis recti, is an extremely common occurrence in women during and after pregnancy. While there aren't any life threatening implications that are known to come from this condition, there are still multiple notable physical effects.

Lumbopelvic instability (Lumbopelvic refers to the way in which the lumbar spine, or lower back, moves in correlation with the pelvis), pelvic floor weakness, and lumbo pelvic pain are some known potential effects. In some more serious and far less common cases, urinary and fecal incontinence and pelvic organ prolapse have been reported. Don't let that scare you, it is very uncommon to have such severe symptoms after pregnancy. I'm going to go deeper into what happens to your abs during pregnancy and what you can do to lessen the effects on your abdominal muscles.

What happens to your abs during pregnancy?

Within the first trimester of pregnancy, the abdominal muscles begin to separate along the linea alba, which is the line that runs vertical along the belly button line. This separation makes sense because there is a baby growing slowly and the body does what it has to do in order to make room for it. As the belly grows, so does the separation between the abdominal muscles. There is really nothing that can be done about this separation, it is simply a result of pregnancy.

It's important to keep in mind that pregnancy is a long and involved process. It's obvious to most of us that having a child is something that will change your life forever, and this includes changing your body forever. The way you look physically may change. Or maybe it's simply your body chemistry that is changing and it's not as obvious on the outside. Whatever the case, pregnancy is a time when it's important to understand that your body WILL change and it will likely be different forever.

Try to be patient with your changing body

This change isn't for the worse, it's simply different. And sometimes change in and of itself can be jarring. But your body had just gone through immense change in order for this amazing little life to come to be, and whatever extra weight, stretchmarks, or changes your body may have gone through it's all because you literally brought life into the world. Good work mama!

That being said, after I had my second (and last) baby I felt disconnected from who I was as an individual. And to be honest, the way my body looked did play a part in that. During each of my pregnancies I tried to stay as active as possible, to eat as healthy as possible, and to drink lots of water. It's just as important to keep your body healthy from the inside as it is from the outside.

Here are a few tips to try to keep diastasis recti at bay post pregnancy:

Stay hydrated and make sure you're getting enough vital nutrients in your everyday diet.
Don't strain your abs--no sit ups or crunches past the first trimester!
Do keep your core strong by doing appropriate exercises.
Be patient with your body and don't start in on strenuous workouts too soon after giving birth.

What are some good exercises to do during pregnancy and post pregnancy?

While it is important to stay active during pregnancy, putting too much strain on your abdominal muscles can really have adverse benefits. Particularly after the first trimester, you really need to be aware of how much strain you're putting on your midsection. Here are some good exercises to keep up on:

Elbow plank on your knees:

Start in a modified plank (hands and knees position) and go down to the floor and rest on your elbows/forearms, while simultaneously resting your knees on the floor.

Hold this position for 10-20 seconds at a time. Repeat as many times as desired.

DO NOT begin with this move when you are already into your third trimester and be sure to check with your doctor to make sure this is a safe one for you.

If it does feel as though this exercise is putting much strain on your back and core at any time, discontinue altogether.

Standing oblique knee lifts:

Simply stand straight up and carefully lift one knee up and to the side. Alternate sides. Focus on giving the obliques a squeeze as you bring your knee up.

Modified Bird-dog:

Starting on all fours in a table-top position, keep both hands on the floor while lifting one leg straight out and up. Focus on keeping your hips square to the floor and don't let your back sag, keeping a long, neutral spine and neck. Alternate sides.

Standing side drops:

Stand straight up and hold light dumbbells in your hands (3-8 lbs) or use no weight at all. Simply lean very slightly toward one side, gently letting the weight pull you down just an inch or two. Alternate sides. Again, keep a long, neutral spine and keep the core gently engaged.

**If you feel any pain or discomfort doing this exercise (or any of these exercises), discontinue immediately, and always check with your doctor to make sure that these moves are right for you.

These are, of course, just a few exercises to keep your core strong during pregnancy and post-pregnancy. It is important to remember to keep your core engaged (not necessarily "flexed") nearly all the time. This will help to keep your spine from taking on too much weight throughout pregnancy. Keep that spine long, that core engaged, and stay strong!

Conclusion

Pregnancy is a time in life to take pause, slow down, and find calm in all the changes a new life brings. As an expecting mother, you'll likely experience changes mentally, emotionally, and physically, be them good or bad. Just try to accept this change with grace and appreciation, and take care of your body and mind during this season of life.

If you want some tips on how to maintain and practice self-care, check out this article for some ideas!

I'm curious what your experience was with diastasis recti during and after pregnancy? Let me know in the comments!

Another great resource to find out more about diastasis recti is a YouTuber named Amy from BodyFitByAmy. She has some great pre and post natal workouts, one or two short workouts specific to healing diastasis recti, and several videos with some more information about it. You can check her out here:

BodyfitbyAmy