Abdominal separation in the postpartum period

Bringing a tiny human into the world is a transformative experience. 

There are many, many remarkable physical changes in a woman's body, some of those changes may require attention and care during the postpartum period. One of those being diastasis recti otherwise known as abdominal separation or DRAM.

In this blog post we're going to chat about what diastasis recti is, how often it shows up and what it could mean for new mums. We'll even include some tips on how to handle it.

What is Diastasis Recti?

Diastasis recti, often referred to as "abdominal separation," is when the rectus abdominis muscles (your 6 pack muscles that run vertically along the front of your abdomen), stretch and separate. During pregnancy, as the uterus expands to accommodate the growing baby, the connective tissue between these muscles (the linea alba), can weaken and cause the muscles to separate. This separation creates a gap or space between the muscles, which can vary in width. You might hear your health professional refer to "finger widths' when measuring this gap.

How Common is it?

Diastasis recti is a VERY common occurrence during pregnancy and the postpartum period, but it is not normal. According to a study published in the Journal of Physical Therapy Science, it affects approximately 30-60% of women during the postpartum period - so pretty much half of new Mums will experience it. (Sperstad et al., 2016).

What does it mean for me as a new mum?

Diastasis recti can have several impacts on the lives of new mums:

Core Weakness: The separation of the abdominal muscles can weaken the core, leading to issues with posture, stability, and back pain.

Pelvic Floor Dysfunction: Diastasis recti can sometimes lead to urinary incontinence and pelvic organ prolapse.

Cosmetic Concerns:  diastasis recti changes how their abdomen looks. It can give you that distinct "pooch" or bulge.

Tips for Managing Diastasis Recti:

Talk to a Pro: First things first, chat with a healthcare provider or a physical therapist if you suspect diastasis recti. Always a good idea postpartum to see a health professional at 6 weeks to assess core and pelvis floor. They'll check things out and create a tailored exercise program just for you.

Compression garments: Postpartum compression garments, like our Go Fourth Post Partum tight can provide the support those healing core muscles need. Click here to suss out out compression wear. 

Get Your Core in Gear: Special exercises are your secret weapons here. Think pelvic tilts, bridges, and transverse abdominal activation moves – they're like superheroes for your core.

Ease Up on Heavy Lifting: Take it easy when lifting anything heavy. Use the right moves to avoid stressing those abdominal muscles even more.

Don't Push Too Hard: Constipation can be a real pain in the, well, core. So, stay hydrated, stay active, and load up on fiber to keep things moving smoothly. Consider using a "poo stool" to make the whole process easier on your core muscles.

Stand Tall: Good posture is your ally. It reduces stress on your tummy muscles.

Fuel Your Recovery: A balanced diet filled with all the good stuff helps your tissues heal and recover.

Pelvic Floor TLC: If your pelvic floor's giving you grief, pelvic floor physical therapy can work wonders.

Last Resort: In extreme cases where nothing else does the trick, surgery to repair diastasis recti might be an option. But definitely have a thorough chat with your healthcare provider before going down that road.

References:

Sperstad, J. B., Tennfjord, M. K., Hilde, G., Ellström-Engh, M., & Bø, K. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine, 50(17), 1092-1096. doi:10.1136/bjsports-2016-096065