Injury Rehab: Abdominal Separation in Pregnant and Post-Natal Clients
Diastasis recti sounds scary. But abdominal separation during pregnancy is completely normal.
The problem? Most women don’t know how to address it properly. Or even that it needs addressing.
Here’s what every pregnant and post-natal woman needs to know about abdominal separation.
What Is Diastasis Recti?
The Anatomy
Rectus abdominis muscles run vertically down your abdomen. Connected by connective tissue called linea alba.
The Separation
Growing baby stretches linea alba. Muscles separate to make room. Like unzipping a jacket.
The Numbers
60% of pregnant women develop diastasis recti. 32% still have it 12 months postpartum.
The Reality
Some separation is normal and necessary. Excessive separation causes problems.
Why It Happens
Hormonal Changes
Relaxin hormone softens connective tissue. Allows pelvis to expand for birth.
Physical Pressure
Growing uterus pushes against abdominal wall. Muscles stretch to accommodate.
Multiple Pregnancies
Second and subsequent pregnancies increase risk. Tissues already stretched.
Age Factors
Women over 35 have higher risk. Connective tissue less elastic with age.
Our personal trainers across Melbourne see this regularly. From South Melbourne mums to St Kilda families.
Signs and Symptoms
Visual Cues
Doming or coning of abdominal muscles during movement. Ridge down center of belly.
Functional Issues
Difficulty getting out of bed. Trouble lifting children. Back pain and pelvic instability.
Cosmetic Concerns
“Mummy tummy” that doesn’t improve with diet and exercise.
Core Weakness
Feeling like your core “isn’t there anymore.” Difficulty with stability exercises.
The Self-Assessment Test
Lying Position
Lie on back with knees bent. Lift head slightly off ground.
Finger Test
Place fingers horizontally above belly button. Feel for gap between muscle bands.
Measurement
Gap wider than 2-3 finger widths indicates diastasis recti.
Multiple Points
Check above, at, and below belly button. Separation varies along length.
The Prahran Professional Mum
Busy professional women often ignore diastasis recti. Focus on getting back to work and normal routine.
But untreated separation can cause long-term problems. Back pain, pelvic issues, and core dysfunction.
What NOT to Do
Traditional Crunches
Make separation worse by forcing muscles apart. Avoid completely during pregnancy and early postpartum.
Planks and Push-Ups
High intra-abdominal pressure can worsen separation. Modify or avoid initially.
Heavy Lifting
Straining increases pressure on weakened connective tissue.
Breath Holding
Valsalva maneuver increases abdominal pressure. Learn proper breathing patterns.
Safe Exercise Progressions
Phase 1: Breathing and Activation
Focus on diaphragmatic breathing and gentle core activation.
Phase 2: Supported Movements
Use hands or splint to support abdominal muscles during exercise.
Phase 3: Functional Integration
Progress to daily movement patterns with proper core engagement.
Phase 4: Advanced Training
Return to higher intensity exercise once separation improves.
The Port Melbourne Waterfront Approach
Gentle walking along Port Melbourne waterfront perfect for early recovery. Low impact, fresh air, social connection.
Outdoor environment reduces stress and supports healing process.
Breathing Techniques
360-Degree Breathing
Breathe into ribs and back, not just belly. Reduces pressure on separated muscles.
Exhale on Exertion
Breathe out during challenging part of exercise. Activates deep core muscles.
Avoid Breath Holding
Maintain steady breathing throughout all activities.
Relaxation Breathing
Stress reduction supports tissue healing and hormone balance.
Core Rehabilitation Exercises
Transverse Abdominis Activation
Gentle drawing in of lower belly. Like pulling belly button toward spine.
Pelvic Tilts
Small movements to activate deep core without straining rectus abdominis.
Modified Dead Bug
Lying position with supported movements. Challenges core stability safely.
Wall Sits
Supported squatting position. Functional strength without abdominal strain.
The Williamstown Family Support
Family support crucial for recovery. Partners need to understand limitations and help with daily tasks.
Community support groups provide emotional and practical assistance.
Mobile Personal Training Benefits
Home-based training perfect for new mums. No childcare needed. Comfortable environment.
Trainers can assess home environment and suggest modifications for daily activities.
Professional Treatment Options
Women’s Health Physiotherapy
Specialized assessment and treatment. Manual therapy and exercise prescription.
Myofascial Release
Soft tissue work to improve tissue quality and reduce tension.
Corrective Exercise
Specific programs to address muscle imbalances and movement patterns.
Surgical Options
Severe cases may require surgical repair. Usually last resort after conservative treatment.
Nutrition for Healing
Protein Requirements
Increased protein needs for tissue repair. Aim for 1.2-1.6g per kg body weight.
Vitamin C
Essential for collagen synthesis. Supports connective tissue healing.
Hydration
Adequate water intake supports tissue health and healing processes.
Anti-Inflammatory Foods
Reduce inflammation that can impair healing. Focus on whole foods.
The Timeline Reality
Immediate Postpartum
First 6-8 weeks focus on rest and gentle activation.
3-6 Months
Progressive exercise and rehabilitation. Most improvement occurs here.
6-12 Months
Continued improvement possible with consistent effort.
Beyond 12 Months
Some separation may remain. Focus shifts to functional improvement.
Special Considerations
NDIS Participants
Disability may complicate pregnancy and recovery. Specialized support needed.
Multiple Births
Twins or triplets increase separation severity. Longer recovery expected.
C-Section Recovery
Surgical recovery adds complexity. Scar tissue affects healing process.
Breastfeeding
Hormonal changes during breastfeeding affect tissue healing.
Prevention Strategies
Prenatal Exercise
Appropriate exercise during pregnancy may reduce separation severity.
Proper Body Mechanics
Log rolling out of bed. Avoiding straining movements.
Supportive Garments
Belly bands or splints can provide external support.
Weight Management
Appropriate weight gain reduces stress on abdominal muscles.
Return to Exercise Guidelines
Medical Clearance
Always get clearance from healthcare provider before starting exercise program.
Gradual Progression
Start slowly and build intensity gradually. Listen to your body.
Symptom Monitoring
Stop if doming, pain, or pressure occurs. Modify or regress exercises.
Professional Guidance
Work with qualified trainers experienced in postnatal exercise.
The Psychological Impact
Body Image Issues
Changed appearance can affect self-esteem and confidence.
Functional Frustration
Inability to perform previous activities can be emotionally challenging.
Social Isolation
Physical limitations may reduce social activities and connections.
Support Importance
Professional and peer support crucial for emotional wellbeing.
Long-Term Outcomes
Functional Improvement
Most women see significant functional improvement with proper rehabilitation.
Cosmetic Results
Appearance may not return to pre-pregnancy state but usually improves.
Prevention Benefits
Proper rehabilitation reduces risk of problems in future pregnancies.
Overall Health
Core strength improvements benefit overall health and function.
For more information on related topics, check out our articles on:
- Mums on the Run: How Soon Is Too Soon?
- Perfecting Posture With Balanced Pilates
- Training Kids for Sporting Development
Your Recovery Action Plan
- Get proper assessment from women’s health physiotherapist
- Learn correct breathing and activation techniques
- Start with gentle, supported exercises
- Progress gradually based on tissue healing
- Address lifestyle factors that support recovery
- Seek professional guidance throughout process
- Be patient with timeline and realistic about outcomes
Getting Started
Dealing with diastasis recti? Book a consultation with our postnatal specialists.
Our trainers understand the unique challenges of pregnancy and postpartum recovery.
Need specialized postnatal support? Our services include programs specifically designed for pregnant and post-natal women. Or explore our 6-week reset program adapted for safe postpartum recovery and rehabilitation.
