Preventing Abdominal Separation During Pregnancy

Preventing Abdominal Separation During Pregnancy

Can You Prevent Abdominal Separation During Pregnancy? Mary Shares Her Thoughts.

I recently got a question on Instagram that I get a lot, so today I thought it would be worth answering:

Is there anything I can do to prevent diastasis recti during my pregnancy?

​No.

​Every pregnant person is going to have some sort of abdominal separation. It’s supposed to happen!

For some, it will be minimal, and heal on its own after birth. Others will experience significant diastasis that IS perceptible during pregnancy, and/or doesn’t heal on its own after birth. While you may not be able to prevent DR, there are many things you can do DURING your pregnancy to set yourself up for optimal healing postpartum.

Here are 4 things for you to try throughout your pregnancy:

​1. Keep Moving

Don’t let DR scare you into not moving your body. Unless your healthcare provider has put you on bedrest, keep moving! There have been some small studies that suggest movement is helpful in both prevention and healing. Plus, we know that in order to change our tissues, we have to move and challenge them. No movement = no change.

​2. Avoid Pressure

Increased pressure or heaviness in your pelvic floor during certain types of movements means it's time to modify.  Pressure, heaviness, or noticeable doming along the midline of your abdominal wall means it’s time to modify.  For example, if you notice doming or coning along your midline during plank (the majority of pregnant students WILL), you can take your knees to the floor or practice plank with your hands on an elevated surface, like a coffee table, counter or wall..  This will decrease the load on your abdomen, and subsequently, decrease the amount of pressure on your abdominal tissue.  Less load will make it easier for you to keep those abdominal muscles tight and integrated!

​3. Breathe Like a Jellyfish!

Inhale, breathe wide into your ribs. Allow side and back ribs to expand. Exhale, soften your ribcage. Breathing shallowly into the chest or forcefully down  into the belly increases pressure in your abdomen and pelvic floor, but breathing like a jellyfish evenly distributes this pressure. Remember, your abdominal muscles are ALREADY under strain because of the weight of your growing uterus.  There’s no need to create more strain.

​4. Back off deep spinal flexion and extension

Deep spinal flexion (think traditional ‘core’ exercises like crunches, sit ups, and Boat Pose) and deep spinal extension (Wheel Pose, Upward Facing Dog or King Pigeon) tend to put more strain on tissues that are already stressed, and can aggravate Diastasis as your progress in your pregnancy. Take them out of your practice. Don't worry, you'll get them back.

By the way, DR is not exclusive to the birthing community.  Men, children and non-birthing women can have abdominal separation, and these tips still apply!

If you are noticing symptoms of diastasis during pregnancy or postpartum, I highly recommend working with a pelvic PT (see our list of favorite providers), as well as a movement teacher who understands this issue. Me, and the other teachers here at Whole Mama Yoga, are trained and happy to help you.