Everyone knows
about morning sickness in pregnancy. Or
swollen feet, or food cravings…but there are also many lesser known symptoms
that can arise in a normal pregnancy.
One such symptom is called diastasis recti. Diastasis in pregnancy measures the amount of
separation of the abdominal rectus muscles- or the muscles that run down the
center of your abdomen (linea alba for anatomy geeks). During pregnancy the muscles soften, stretch, and weaken, and the space
between the muscles can widen. When
those muscles collapse after a pregnancy, they sometimes do not come fully back
together. This can affect the shape of
the abdomen after pregnancy, and can increase the amount of separation during
the next pregnancy causing more intense backache. Though not usually painful in and of itself,
it is important to help prevent diastasis during pregnancy, and correct it
afterward.
I had the opportunity to talk to Dr. Christian Hansen, D.C., of Hansen Chiropractic in Orem Utah. He has worked with clients during pregnancy for many years, and gets frequent referrals from local obstetric practitioners. He recommends patients experiencing diastasis recti during pregnancy avoid abdominal workouts. He explains the separation is not due to muscle weakness, but due to the over usage of the muscles from the expanding uterus.
Instead, Dr. Hansen recommends abdominal stretches such as arching backward, and arching forward while on hands & knees. 
Dr. Hansen explained
that bedrest is not necessary for diastasis, and walking is encouraged, but it
is best to avoid jogging or any other exercise that could cause a jarring
motion. He also strongly recommends his
clients invest in a good prenatal massage which will increase and stimulate blood
flow for healing.
After pregnancy,
muscles can be toned by doing standing push-ups- leaning in to and pushing away
from a wall. Exhaling on the push away
will tighten the correct muscles.
A more advanced exercise that will help is the bridge pose. To start the bridge pose, lie on your back with your spine gently pressed into the floor. Your feet should be flat and your knees bent. Lay your arms at your sides with palms facing down. Inhale slowly. On exhale, tilt your pelvic area toward the ceiling until your body forms a straight incline with your knees as the highest point and your shoulders as the lowest. Inhale gently as you hold the pose, and on exhale, slowly roll your spine back onto the floor.
Diastasis recti is
not generally a serious complication of pregnancy, but it can cause additional strain
to the muscles and pain in the lower back.
You can make a big difference in your body, and in your enjoyment of
pregnancy. Paying attention to the way
you lift (use your legs not your back), and stretch or practice yoga every
day. And of course, see a prenatal
chiropractor like Dr. Hansen at thebackdoctors.com whenever needed to help with balance, alignment,
and advice.
