Understanding Diastasis Recti (DRA) and How Pelvic Floor Therapy Can Help
Abdominal separation, or diastasis recti (DRA), can occur before, during, and after pregnancy. Addressing DRA at each stage can help manage symptoms, promote healing, and improve core strength and function.
Before Pregnancy
- Pre-existing Conditions
- Mild separation of the abdominal muscles can result from previous pregnancies, significant weight changes, or genetic predisposition.
- Preparation
- Strengthening core muscles, especially the transverse abdominis, can provide abdominal support and reduce the risk of DRA during pregnancy.
- Recommended exercises:
- Planks
- Pelvic tilts
- Core stabilization movements
During Pregnancy
- Development
- As the uterus expands, the rectus abdominis muscles may separate, particularly during the third trimester.
- Symptoms
- Visible bulge in the abdomen’s midline (especially during muscle contraction).
- Lower back pain, pelvic instability, or core weakness.
- Prevention and Management
Exercise
- Engage in safe core exercises to maintain strength. Avoid traditional crunches and heavy lifting.
Posture and Body Mechanics
- Good posture reduces strain on the abdominal muscles.
Supportive Garments
- Maternity belts or bands can reduce discomfort by supporting the abdomen.
After Pregnancy
- Recovery
- Abdominal muscles may need weeks to months to regain strength. Severe separation may persist without intervention.
- Symptoms
- Persistent abdominal bulge, lower back pain, core instability, or pelvic floor dysfunction.
Pelvic Floor Physical Therapy for DRA
During Pregnancy
- Support and Guidance
- Safe Exercises: Tailored programs focus on core stabilization and breathing techniques.
- Postural Support: Therapists help correct posture to minimize strain.
- Pain Management: Alleviate back pain and pelvic discomfort with targeted techniques.
- Education
- Body Mechanics: Learn safe movement patterns to reduce abdominal strain.
- Breathing Techniques: Proper breathing supports the core and minimizes pressure on the abdomen.
After Pregnancy
- Rehabilitation and Recovery
- Postpartum Assessment: Therapists assess DRA severity and create a rehabilitation plan.
- Core Rebuilding: Gradual exercises rebuild core strength and reduce abdominal separation.
- Pelvic Floor Health: Address accompanying issues like incontinence or prolapse.
- Functional Training
- Functional Movements: Learn to engage the core during daily activities for safety and effectiveness.
- Gradual Progression: Exercise intensity increases as the core regains strength.
- Ongoing Support
- Continuous Monitoring: Regular check-ins ensure progress and adjustments to the program.
- Education and Empowerment: Gain long-term strategies for maintaining core strength and pelvic health.
Benefits of Pelvic Floor Therapy
- Holistic Approach: Focuses on the entire core and pelvic floor system.
- Personalized Care: Treatment plans tailored to individual needs.
- Prevention of Complications: Reduces the risk of chronic back pain and persistent core weakness.
- Improved Quality of Life: Stronger core, reduced pain, and enhanced function.
Ready to optimize your pregnancy journey with pelvic floor therapy?
Reach out to Pelvic Health Center in Madison, NJ to schedule an evaluation and treatment!
Call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com.