Abdominal muscle separation, also known as diastasis recti, is a common condition that occurs after pregnancy. It is characterized by the separation of the rectus abdominis muscles, which run vertically down the midline of the abdomen. This condition affects many women and can cause a variety of symptoms and concerns. In this article, we will discuss the causes, symptoms, treatment options, and prevention methods for abdominal muscle separation after pregnancy.
Causes
Abdominal muscle separation is primarily caused by the stretching and weakening of the abdominal muscles during pregnancy. The growing uterus puts pressure on the abdominal muscles, causing them to separate and create a gap. Hormonal changes during pregnancy, such as increased levels of relaxin hormone, also contribute to the loosening of the connective tissues that hold the abdominal muscles together.
In addition to pregnancy, other factors that can increase the risk of abdominal muscle separation include multiple pregnancies, carrying a large baby, having weak abdominal muscles prior to pregnancy, and excessive weight gain during pregnancy.
The condition is more common in women who are over 35 years old, have a high body mass index (BMI), or have a history of abdominal muscle separation in a previous pregnancy.
Symptoms
Abdominal muscle separation can cause a range of symptoms, including:
1. Visible bulge or indentation: A visible protrusion or bulge along the midline of the abdomen is often the most noticeable symptom of diastasis recti. This bulging may become more prominent when performing certain movements, such as sitting up or doing a crunch.
2. Weak core muscles: Women with abdominal muscle separation may experience a weakened core, making it difficult to perform activities that require core strength, such as carrying heavy objects or engaging in intense exercise.
3. Lower back pain: The separation of the abdominal muscles can lead to increased strain on the lower back, resulting in pain and discomfort.
4. Poor posture: Diastasis recti can contribute to poor posture due to the weakened abdominal wall. This can lead to difficulties with maintaining proper alignment of the spine.
5. Digestive issues: Some women may experience digestive problems, such as bloating or constipation, as a result of the weakened abdominal muscles.
Treatment
There are several treatment options available for abdominal muscle separation after pregnancy:
1. Physical therapy exercises: Specific exercises targeting the rectus abdominis muscles can help to strengthen and close the gap. These exercises should be performed under the guidance of a physical therapist or a qualified fitness professional.
2. Postpartum belly binding: The use of specialized abdominal binders or belly wraps can provide support to the abdominal muscles, helping to promote healing and prevent further separation.
3. Surgery: In severe cases, where the gap does not close with conservative measures, surgery may be considered. However, surgery is usually only recommended as a last resort and should be carefully discussed with a healthcare provider.
4. Lifestyle modifications: Making certain lifestyle changes, such as maintaining proper posture, avoiding activities that strain the abdominal muscles, and practicing good body mechanics, can also contribute to the healing process.
5. Patience and time: It is important to remember that abdominal muscle separation takes time to heal. It is a gradual process, and with patience and consistent effort, most women can achieve significant improvement.
Prevention
While it may not be possible to completely prevent abdominal muscle separation during pregnancy, there are steps that can be taken to reduce the risk and severity:
1. Strengthen the core muscles: Engaging in regular core-strengthening exercises, such as Pilates or yoga, before and during pregnancy can help to build strong abdominal muscles.
2. Practice proper body mechanics: When lifting heavy objects or engaging in strenuous activities, it is important to use proper body mechanics to minimize strain on the abdominal muscles.
3. Avoid excessive weight gain: Keeping weight gain within the recommended range during pregnancy can help to minimize the pressure on the abdominal muscles.
4. Wear appropriate maternity support garments: Wearing supportive maternity belts or bands can help to distribute the weight of the growing uterus and reduce the strain on the abdominal muscles.
FAQs
Q: Can abdominal muscle separation heal on its own?
A: In many cases, abdominal muscle separation can improve with conservative measures such as exercise and lifestyle modifications. However, it may take several months to a year for significant improvement.
Q: Can I do regular abdominal exercises to fix diastasis recti?
A: Regular abdominal exercises, such as crunches or sit-ups, can actually worsen diastasis recti by further separating the muscles. It is important to perform specialized exercises that target the deep core muscles and avoid movements that put excessive strain on the abdominal wall.
Q: How long after giving birth can I start exercising to heal abdominal muscle separation?
A: It is generally recommended to wait at least six weeks postpartum before starting any exercise program. However, every woman's recovery is different, and it is important to listen to your body and consult with your healthcare provider before starting any exercise regimen.
References
- Boissonnault, J. S., & Blaschak, M. J. (1988). Incidence of diastasis recti abdominis during the childbearing year. Physical therapy, 68(7), 1082-1086.
- Mota, P. G., Pascoal, A. G., Sancho, F. M., & Bo, K. (2015). Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manual therapy, 20(1), 200-205.
- Sperstad, J. B., Tennfjord, M. K., Hilde, G., Ellstr?m-Engh, M., & B?, 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.
