What exactly is the abdominal separation, how can you tell if you have it, do you need surgery and what effect does it have on your body shape?
Firstly - the good news - Abdominal Separation or it’s technical term, Diastasis Recti is not an illness...or harmful.
What is it?
Before Abdominal Separation and pregnancy
During pregnancy, the stomach muscles stretch and lengthen as the fetus grows inside. As there’s more of a stretch on the abdominal (stomach) wall from the inside this causes the two vertical muscles to separate.
After Abdominal Separation and pregnancy
The separation, technically called ‘Diastasis’ can be anything from 2-3cm to 12-20 cm long and usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer. For example if you have had multiple birth or pregnancies quite close together. After the baby is born, this stretch starts to go back so the muscles of the stomach wall return to their normal length.
Actual separation is not painful and many women will be blissfully unaware, so don't be alarmed as it is a normal and painless part of pregnancy. You may experience some back ache due to the lack of support the stomach muscles can provide the back so it's important to start a specific post natal reconditioning programme.
Do be aware of other people telling you you can never get your stomach muscles toned or flat again after having a baby. WRONG! Plus, there are other MYTHS such as:
- There is permanent damage to the linea alba which is the sheath of tissue covering the 2 vertical 'recti' muscles.
- You can only repair the separation with surgery
- You can never get your stomach muscles back or stronger after having a baby
- It takes nine months to create a baby and at least nine months to get your stomach muscles back
Mostly exercise alone, will close the gap. With a severe diastasis, you won't be able to close the gap, but for most the exercise works! (just make sure it's the right kind - performing exercises incorrectly can actually contribute to diastastis). What you do need to do is practise safe abdominal reconditioning exercises. These include pelvic tilts, legs slides and abdominal breathing. It's best to start with the basics first then add more challenging exercises as you get stronger.
What effect does it have on my body shape?
If you don't recondition your abs with the key post natal exercises or avoid activity your diastasis may stay, this can result in a slight 'bulging' or domed shaped appearance.
So do you still have an abdominal separation or diastasis? Try the self test here.
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1 comment:
Hi, I was just researching muscle diastis (seperation) cause' I have it. My fourth baby is now 7 months and I have a severly herniated belly button and a 2 inch diameter hernia above the belly button as well. Three of my kids were over 10 pounds and one was 9 pounds. Three were born within about 4 years of each other and the last was born a few years later. I am petite. I was 104 when I became preg with first. Strange how the belly can stretch soo much. Everyone always thinks I am still pregnant. Hopefully surgery can fix my belly. Just thought I'd put my 2 cents in.
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