After giving birth, many women experience physical changes that can impact their bodies. One of the most common pain points we see is abdominal separation, or diastasis recti. Understanding what abdominal separation is, why it happens, and how specific exercises can support recovery is essential to a safe and effective healing process.
What Is Abdominal Separation?
Abdominal separation, or diastasis recti, refers to the partial or complete separation of the abdominal muscles along the midline, or "linea alba." During pregnancy, the body undergoes huge changes to accommodate your baby, including the stretching of the linea alba to make room for the uterus. This stretching can lead to a weakening or separation in the abdominal wall, leaving some women with a gap between the two sides of their rectus abdominis muscles, also known as the “six-pack” muscles.
While diastasis recti is common, it’s important to address it, as it can lead to discomfort, lower back pain, poor posture and even challenges with bladder control. In severe cases, the gap can interfere with daily activities or during exercise.
How to Identify Abdominal Separation
A postpartum assessment, often guided by a healthcare provider, can help determine if you have diastasis recti. Here’s a general approach to self-check for diastasis recti, though a professional assessment is always best:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers above your belly button, palm facing down.
- Gently lift your head and shoulders off the floor slightly, activating your core.
- Feel for a gap along the midline of your abdomen. If you feel a separation of two fingers’ width or more, you may have diastasis recti.
Remember that each case of diastasis recti varies in severity, so working with a trained professional, such as a postpartum physiotherapist, can help you tailor a safe exercise routine.
The Role of Correct Exercise in Recovery
When it comes to postpartum recovery, not all exercises are created equal. Performing incorrect or overly intense exercises can worsen diastasis recti and strain the abdominal muscles further. However, the right exercises can help bring the abdominal muscles back together, strengthen the core, and improve posture. Here’s why these exercises matter:
Improving Core Strength: Strengthening the deeper core muscles, especially the transverse abdominis, is crucial. This muscle layer acts like a corset, providing stability to the spine and pelvis, and is essential for daily movements.
Enhancing Posture: Weak abdominal muscles can lead to slouched posture, which can put strain on the back and exacerbate back pain. Core exercises tailored for diastasis recti help improve posture by realigning the spine and supporting better balance.
Reducing Back Pain: With the right exercise, you can also reduce the risk of developing postpartum back pain, a common issue linked to weak or separated abdominal muscles.
Supporting Pelvic Floor Health: Often, the pelvic floor muscles and core work in tandem. Strengthening the core muscles can also positively impact pelvic floor health, which is crucial for bladder control and overall stability.
Safe and Effective Exercises for Diastasis Recti
The exercises you choose should focus on gentle core activation, avoiding movements that cause the abdomen to bulge or strain. Here are some beginner exercises that can aid in recovery:
Pelvic Tilts
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and gently tilt your pelvis so that your lower back presses into the floor.
- Hold for a few seconds, release, and repeat for 10-15 reps.
Deep Core Breathing
- Sit or lie in a comfortable position.
- Place your hands on your lower ribs, inhale deeply, allowing your belly to rise.
- Exhale slowly while drawing your belly button towards your spine, engaging your deep core muscles.
- Repeat for 5-10 breaths, focusing on controlled activation.
Heel Slides
- Lie on your back with your knees bent.
- Engage your core and slowly slide one heel along the floor, extending your leg without lifting your lower back.
- Bring the heel back and switch sides, aiming for 8-10 reps per side.
Modified Side Planks
- Lie on your side with knees bent and forearm on the floor.
- Lift your hips gently, keeping your spine aligned, and hold for a breath.
- Repeat 5-8 times per side.
Working with a postpartum fitness specialist such as a BabyBeats teacher or physiotherapist can ensure that your exercise routine is safe and effective.
It’s important to remember that healing from diastasis recti is a gradual process. For most women, results won’t be immediate, but with patience and consistency, improvements will come. Embracing slow, controlled exercises over time is essential to strengthen and heal the core.
Addressing diastasis recti is more than just cosmetic; it’s about restoring function and comfort to the body. With the right exercises, a little patience, and guidance, you can achieve a stronger core, better posture, and even sometimes renewed confidence.
Remember that postpartum recovery looks different for every woman, and a supportive, positive approach is the best foundation for healing.
If you need further assistance don't hesitate to reach out to your local BabyBeats teacher!