How To Prevent Diastasis Recti During Pregnancy
Diastasis Recti is an abdominal condition which often occurs during pregnancy. This condition involves the separation of the rectus abdominis muscle, which runs down the center of the abdomen and is made up of 6-pack abs muscles. This often results in a “pooch” in the middle of the stomach due to weakened core muscles, and it can become painful and limit your flexibility. Luckily, there are ways to prevent Diastasis Recti during pregnancy.
1. Exercise Regularly
The most effective way to prevent Diastasis Recti is to exercise regularly during pregnancy. Abdominal exercises help strengthen the core, which can help reduce the risk of developing Diastasis Recti. Pelvic floor exercises, such as Kegel exercises, are also beneficial and should be done several times a day. Core exercises which involve involving pushing or pulling movements, like planks and push-ups, should be avoided. In addition, activities that involve twisting the spine, such as Pilates, should also be avoided.
2. Good Posture
Maintaining good posture throughout pregnancy is important in preventing Diastasis Recti. When sitting, keep your spine straight and avoid slouching. When lifting anything, keep your abdominal muscles tight and maintain good form. It is also important to avoid activities that involve lifting heavy objects.
3. Wear Supportive Clothing
Wearing supportive clothing during pregnancy can help prevent Diastasis Recti. Consider wearing a maternity support belt to provide extra support for your abdomen and back. It is also important to avoid wearing clothing that is too tight.
4. Sleep on Your Side
When sleeping, it is important to maintain good posture and avoid sleeping on your back. Side-sleeping is recommended to avoid putting extra pressure on your core muscles. Place a pillow between your legs to help maintain correct alignment in the spine, and use a body pillow to support your abdomen and back.
5. See a Physiotherapist
If you are concerned about developing Diastasis Recti or already have symptoms, it is important to seek the advice of a qualified physiotherapist. A physiotherapist can help you identify abdominal exercises which can help strengthen and support your muscles, as well as techniques to help prevent Diastasis Recti.
Preventing Diastasis Recti during pregnancy can help reduce the risk of experiencing abdominal pain and discomfort during pregnancy. By exercising regularly, maintaining good posture, wearing supportive clothing, sleeping on your side and seeing a qualified physiotherapist, you can help reduce the risk of developing this condition.
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