After giving birth, you might notice that your stomach looks different than it did before pregnancy. This is a common experience for many new mums, and it’s often related to something called Diastasis Recti or Abdominal Separation.
Let’s break down what abdominal separation is and what you can do to help your body heal.
What Is DRAM?
DRAM stands for Diastasis of the Rectus Abdominis Muscle, more commonly referred to as Diastasis Recti or Abdominal Separation. The rectus abdominis muscle—what many refer to as the “six-pack” muscle—runs from your ribs down to your pelvis. It’s connected in the middle by a band of connective tissue called the linea alba. During pregnancy, the left and right sides of this muscle can separate as your belly grows to accommodate your baby.
What Are Our Abdominal Muscles?
Your abdominal muscles are made up of different layers, each serving a specific function. These include:
- Transversus Abdominis: The deepest layer, which helps with core stability.
- Internal Obliques: Assist in twisting movements and support.
- External Obliques: Also involved in twisting and side-bending.
- Rectus Abdominis: The “six-pack” muscles that run vertically along the abdomen.
What Happens to Our Abdominal Muscles During Pregnancy?
During pregnancy, it’s normal for the linea alba (the connective tissue between the rectus abdominis muscles) to stretch. This softening and stretching are due to hormonal changes that allow the abdominal area to expand as the baby grows. All women will experience some degree of stretching, and in many cases, this will resolve as your body recovers postpartum.
What’s Normal Postpartum?
After giving birth, it’s typical for the abdominal separation to gradually decrease as your muscles regain strength. Most women will see their diastasis recti improve by around 8-12 weeks postpartum. Here’s what to look for:
- Width of Separation: A gap of 1-2 finger widths between your abdominal muscles is considered normal.
- Depth of Separation: The depth should feel shallow and firm. If the gap feels deep or soft, it might be worth getting assessed by a women’s health physio.
What Are the Symptoms of DRAM?
Signs that you may have abdominal separation include:
- Changes in posture or the way you move.
- Weakness in your abdominal muscles.
- Feeling a gap or separation between your abdominal muscles.
- A doming or bulging appearance down the center of your stomach, especially when you engage your core.
- Lower back pain or pelvic girdle discomfort.
- DRAM can sometimes be associated with pelvic floor dysfunction.
How Can Physio Help?
A women’s health physiotherapist can help assess and treat diastasis recti. Here’s how:
- Abdominal Assessment: Using palpation or real-time ultrasound, your physio can check the severity of the separation.
- Functional Assessment: Your physio will also assess your posture, breathing, abdominal muscle control, and overall core stability.
- Tailored Exercises: You’ll receive specific exercises to rebuild your core strength, focusing on safely improving the tone and function of your abdominal muscles.
- Posture and Movement: Helping you restore proper posture and movement patterns as your body heals.
- Pelvic Floor Support: A pelvic floor assessment might be done to ensure everything is functioning as it should.
- Pain Relief: Physio can also help manage lower back or pelvic girdle pain associated with DRAM.
- Safe Return to Exercise: You’ll get advice on how and when to return to exercise in a way that supports your recovery.
If your stomach looks different postpartum, it could be due to diastasis recti. While abdominal separation is common, a women’s health physio can guide you through the recovery process with targeted exercises and advice, helping you feel stronger and more confident as your body heals.
Written by our amazing women’s health physiotherapist Anastasia – click here to book with her