What to do if the rectus abdominis separates after childbirth

Many mothers feel that their belly seems to have become bigger after giving birth, and it is not as easy to recover as before. This is what people often call postpartum rectus abdominis separation. What should we do after this postpartum rectus abdominis separation? Let's take a look at it together. I hope that through the editor's introduction, everyone can understand it and it will be helpful to expectant mothers.

What is Postpartum Rectus Diastasis?

During pregnancy and childbirth, as the abdomen grows, most women develop a gap in their abdominal muscles. This gap usually closes gradually 4 to 8 weeks after delivery. For a small number of women, the abdominal muscles may become overstretched during pregnancy. This condition is called "diastasis recti". If you start doing abdominal exercises before the gap between your abdominal muscles closes, you run the risk of damaging these muscles. If left untreated, diastasis recti can increase your chances of back pain and make it more difficult to flatten your belly.

You can check how many finger widths of space there are in your abdominal muscles by yourself using the following method:

Lie on your back with your knees bent

Place your right hand on your belly (if you are left-handed, you can also place your left hand) with your palm facing down, your fingers pointing towards your pubic bone, and your hand over your belly button.

Inhale, then as you exhale, gently lift your head and shoulders off the ground, as if you were doing a sit-up. It's okay if you can't lift your head and shoulders off the ground; just trying to do this movement will start to contract your abdominal muscles.

You should be able to feel your abdominal muscles engage as you attempt to move toward the sit-up. If you have diastasis recti, you should be able to feel it. You may have to do it a few times before you get the feel for it. If you try it three times in a row and don't feel anything, don't do it again.

It is normal for the gap between your abdominal muscles to be less than 2 fingers wide after giving birth. If your gap is more than 3 fingers wide, you need to start doing some pelvic floor muscle exercises and lower abdominal muscle training, and avoid sit-ups.

If you show these symptoms after giving birth, then don't be lazy and insist on exercising. Then the symptoms will be relieved appropriately and you will be back in good shape. This way you don't have to feel inferior. Insisting on exercising has many benefits to your body and can also improve your body's immunity.