“I’ve torn my tummy muscles’ might be one of the most common statements we hear in the clinic room. However, the hype and misinformation that exists (surrounding what is essentially a normal change associated with pregnancy), is one of the most worrying things we deal with on a daily basis (beyond any perceived or actual ‘tearing’ - which is rare).
Abdominal Separation (or Diastasis of the Rectus Abdominis Muscles aka DRAM) is extremely common in pregnancy with studies suggesting 60%-100% of women will experience it. It is, in fact, a normal adjustment of the abdominal wall tissues allowing space for your baby to grow.
We often hear claims (often spouted by companies trying to make $$$ by perpetuating our fears and body insecurities) that abdominal separation in pregnancy will adversely affect labour, cause debilitating back pain, incontinence (wetting yourself) and/or prolapse. There is no evidence to support these claims!
Some women are simply worried about the aesthetics of an ‘abdominal separation’. In our experience, abdominal separation in most women resolves relatively quickly and spontaneously after birth and ongoing concerns are often not due to a separation; rather it is other factors such as stretched skin , poor posture, or lack of abdominal tone that contribute to a changed appearance.
Who will get abdominal separation is dependant largely on hormones, genetics and the size and number your baby/ies. While you may not be able to prevent it, we do suggest some basic tips to minimise any degree of separation and enable a quick spontaneous recovery.
These include:
· Get into or out of bed via your side.
· Avoiding sit-ups or abdominal crunches in your pregnancy and first 6 weeks post natal
· Minimising lifting anything heavier than your baby or anything that causes your tummy to bulge with strain.
· Avoid straining on the toilet
· Wearing an abdominal support or firm compressive underwear may help you to feel more supported as the muscles recover.
After birth we recommend seeing a Women’s Health Physiotherapist who has the expertise to guide you in building up your abdominal muscle strength to maximise your recovery. So - please don’t fear abdominal separation - it is something that is in fact necessary for you to house your beautiful baby and in most cases can be overcome with some time to heal, basic care principles and expert advice.