Our core is our foundation for all movements of daily living. During pregnancy our uterus expands outwards with a growing baby. This causes our core musculature to stretch out and in turn weaken. Our core commonly splits during pregnancy as well. The splitting of your rectus abdominis at the line a alba is known as diastasis recti (DR). This is one of the most common complications postpartum. Diastasis Recti can impact many functions in day-to-day life. These functions as listed by Chiarello include posture, trunk stability, respiration, parturition (the act of giving birth), and trunk side bending. It is also discovered that having DR can be accompanied with low back pain. Chiarello cited Toranto reporting that 24 out of 25 women had relief from chronic low back pain after having surgical correction for their DR (Chiarello, 2005).
While seeing a physical therapist postpartum for DR related issues is common, women cande crease their risk and/or severity of DR by incorporating core strengthening exercises into their weekly routine throughout pregnancy.
A good cue for mindful core activation during exercise while pregnant is “belly button to spine. ”Your core should be active as you engage in lower body and upper body exercises in addition to core exercises. Some specific core exercises that can be done during pregnancy include pelvic tilts, bird dog, side plank, standing weighted march, plank, farmers carry, bear hold, and glute bridge. These exercises may need to be modified or altered for an individual person throughout the different stages of pregnancy.
A physical therapist can help steer you in the right direction for appropriate core exercises during pregnancy and/or postpartum. Decreased need for physical therapy intervention for the treatment of DR is seen in individuals who properly strengthen their core during pregnancy. Be proactive and address complications before they arise. Request an appointment today with our women’s health specialist and performance physical therapist!
Chiarello, Cynthia M. PT, PhD1; Falzone, Laura A. PT, MS2; McCaslin, Kristin E. PT, MS3; Patel, Mita N. PT, MS4; Ulery, Kristen R. PT, MS5. The Effects of an Exercise Program on Diastasis Recti Abdominis in Pregnant Women. Journal of Women’s Health Physical Therapy 29(1):p 11-16, Spring 2005
