Whatever you want to call it, abdominal separation is common during pregnancy – in fact 100% of women who deliver at full term will have some form of abdominal separation, with up to two-thirds of pregnant women having a ‘larger than normal’ separation post-birth - the latest research shows that 2.7cm is now the average abdominal separation in the general population.
Rectus Diastasis occurs when the muscles of your abdomen start to move apart, creating a gap along the middle of your stomach. It can occur as a result of a number of reasons, including hormonal changes and the way your tummy expands. Women who carry more in front- like they’ve swallowed a watermelon- are more likely to experience it than those who carry slightly wider. Whilst it’s not dangerous, abdominal separation can lead to other issues, such as back pain, and may impact your rteun to exercise once you have had your baby.
Unfortunately, not much can be done to prevent abdominal separation (avoid sitting up straight in bed, sit ups and lifting heavy weights in a leaning-forward position), but it is important to have your tummy checked after you’ve had your baby. The size of the gap is only one important factor we assess – we also look at other things such as how firm your muscles are under the gap, and how a separation may be impacting on your day-to-day life. We know that, as a mum, you need a strong and efficient core to be able to lift your baby (and any other kids you have), and do all those chores around the house, many of which involve lifting and using your abdominal muscles as well.
When you come to see us for a post-natal check, or for an assessment prior to starting postnatal pilates, we will check your abdominal separation, and give you advice on hot to best manage your separation if needed.
Whilst some natural recovery of an abdominal separation occurs in the first 12 months post-birth, a tailored exercise program prescribed by a qualified physiotherapist can help to optimise your recovery. Simple, but effective pilates based exercises that you can do in a few minutes each day will help to reduce the gap, strengthen the muscles and may help to reduce your risk of pain or injury as you return to other forms of exercise.
For those women experiencing a larger separation, 'abdominal binding' aka holding your abdominal muscles together artificially, is a great way to help your separation. SRC Recovery shorts and leggings are a very effective form of abdominal binding, and you can start wearing them from just a few days post-birth.
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