Diastasis rectus abdominus, or DRA, often occurs during pregnancy due to continued growth of the uterus. It can also result from factors such as improper lifting techniques, movements mechanics, repetitive strain on the abdominal muscles, how you are carrying and weight gain. Common symptoms can include a visible protrusion in the middle of your abdominal muscles when sitting up, weakness in core muscles and low back pain as a result. While many people think that a DRA is inevitable during pregnancy, that is not necessarily true. There are still ways to help decrease risk of a separation and protect your physical well-being.

 Engage with your deep core muscles

While lying on your back with your knees bent, take a deep breath into your belly and exhale ALL the air out. See if you are able to flatten your back to the table without moving your ribs or your hips while exhaling. Complete this for 10 breaths and see if you can feel your deep core muscles working.

 Alter your movement mechanics

When getting out of bed in the morning, don’t sit straight up! Turn to your side first allowing for your legs to roll off the side of the bed and then use your arms to push you up. This decreases the pressure put directly on your abdominals and decreases risk of separation.

Watch your posture

As your belly grows in pregnancy, your pelvis naturally tilts forward, putting added pressure on your abdominals. While standing, try to keep a small bend in your knees to allow your pelvis to unlock allowing you to use your leg muscles more, taking pressure off your lower back and abdominals.

Healing a diastasis requires patience and consistency. Try incorporating these tips from the start of your pregnancy in order to make them part of your daily routine! If you have any questions about your next steps to healing your core and getting back to the activities and exercises you love, call us for a free consultation today!