How to avoid abdominal separation during pregnancy

Fearing a saggy stomach after giving birth? You're not alone. But don't despair. There are things you can do to help prevent it.

What is diastasis recti?

During pregnancy, your growing uterus puts pressure on the two bands of abdominal muscles that meet in the middle of your stomach. 

This can cause them to separate in a condition known as diastasis recti (abdominal separation). A bulge may be seen down your midline. 

While it's not usually dangerous, it can cause a hernia to develop, and can cause lower back pain.

Will I get it? 

It's extremely common. In fact, it occurs in about two-thirds of pregnancies. If you're over 35, have had prior pregnancies, are expecting multiples or your baby has a high birth weight, you're at increased risk of developing the condition.

How do I know if I have it? 

Lie on your back with your knees bent and your feet on the floor. Place your fingers along your midline with your fingertips pointing towards your feet. 

Lift your head in a mini-crunch and measure how many fingers fit in the space between your left and right abdominal muscles. One to two finger-widths is normal, but if your gap is more than two, you have abdominal separation. 

How can I prevent it? 

Lots of things can contribute to diastasis recti, including heavy lifting and forceful abdominal exercises like crunches, sit-ups and planks after trimester one.

Another cause is constipation, so eat plenty of fibre-rich foods (e.g. fruit and vegetables, wholegrain bread/rice/pasta, fortified breakfast cereals). It's also helpful to do plenty of exercise, which reduces your risk of constipation. 

When you're about to get up from a lying down position, use the log roll manoeuvre (roll onto your side and push yourself up with your arms), rather than using your abdominal muscles. 

It's also a good idea to consult a professional to be sure you're doing the right exercises. 

SHARE if you want to avoid this condition.