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Managing Abdominal Separation (diastasis Recti) Post-Birth

  • August 30, 2024
  • Karolina Bejmert

Managing Abdominal Separation (Diastasis Recti) Post-Birth

Ever wondered what that gap in you belly is post baby? 

Will it heel? Or will it stay?

How can you ensure that you recover well and not experience issues later in life?

Well let’s look into abdominal separation post pregnancy!

What is Diastasis Recti (DRAM)?

Diastasis Recti, or DRAM, is a condition where the two parallel muscles (rectus abdominis) in the abdomen separate due to pressure from a growing baby, hormonal changes, and weight gain. 

It often occurs during the later stages of pregnancy.

Signs and Symptoms

Common signs of DRAM include:

  • A noticeable separation between the abdominal muscles.
  • A ‘cone’ shape in the middle of the stomach when muscles are contracted.
  • Back pain and discomfort.

Tips to Prevent Worsening of DRAM

To manage and prevent worsening of abdominal separation:

  • Avoid lifting objects heavier than your baby.
  • Roll onto your side when getting out of bed during or post pregnancy.
  • Choose exercises that strengthen deeper stomach muscles, avoiding movements that can exacerbate separation, such as sit-ups or certain yoga poses.
  • Allow time to heal post baby, then gradually increase your exercise intensity such loads, volume and exercise time to allow your body to return normal function post birth.

How physio can help DRAM

  • Assessment and diagnosis
    • Evaluation – a physiotherapist will assess the degrees of separation, muscle strength, and overall core function 
    • Individualized plan – based on the assessment, the physiotherapist will create a tailored rehabilitation plan 
  • Core Strengthening 
    • Deep Core Activation – exercises like pelvic tilts and modified planks help activates and strengthen the deeper abdominal muscles
    • Safe Progression – gradually increasing the intensity and complexity of exercises to ensure safe and effective strengthening 
  • Postural Training 
    • Body Mechanics: Teaching proper posture and body mechanics can help reduce strain on the abdominals muscles and prevent worsening of condition 
    • Breathing Techniques: Incorporating diaphragmatic breathing helps engage the core muscles 

Diaphragmatic breathing 

  • Functional Movement Training
    • Daily Activities: training to perform daily tasks (e.g., lifting, bending in a way) in a way that minimizes stress on the abdominal muscles.
    • Functional exercise: Exercise that mimics real-life movements to improve core stability and strength in everyday activities
  • Manual Therapy
    • Soft Tissue Mobilization: Techniques to release tension in the surrounding muscles and connective tissues 
    • Scar Tissue Mobilization: If there’s a scar from surgery or childbirth, physiotherapy can help manage and reduce its impact 

or

  • Education and self-care
    • Guidance: providing information on how to manage and monitor DRAM 
    • Prevention strategies as discussed above 
Karolina Bejmert

Karolina is Polish-Canadian who moved to Australia in 2022 to live her dream and study physiotherapy.

She graduated from Bond University in June 2024.

Before that she studied at Queen’s University where she got her bachelor oof science specializing in Kinesiology.

With almost 5 years of experience working as a sports trainer in various sports and the Royal Military College of Canada.

Karolina enjoys the simple pleasures in life – reading, painting, hiking and travel. She is a player of many sports (but a master of none according toher) including American football, volleyball and rowing.

Karolina is overjoyed to be starting her career at Fighting Fit and we are excited for what the future has in store!

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Fighting Fit Physiotherapy Nerang Gold Coast

fighting fit
physiotherapy

call 0402 938 661

Fighting Fit Physiotherapy provides the ultimate physiotherapy experience! No matter what type of injury or condition you suffer, we strive for all our patients to be ‘fighting fit’ and achieve peak performance in their sport and everyday life.

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Fighting Fit Physiotherapy Nerang Gold Coast

fighting fit
physiotherapy

GOLD COAST PHYSIO

Fighting Fit Physiotherapy provides the ultimate physiotherapy experience! No matter what type of injury or condition you suffer, we strive for all our patients to be ‘fighting fit’ and achieve peak performance in their sport and everyday life.

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