Can I Prevent Abdominal Separation?
We often get asked – how can I prevent abdominal separation during pregnancy? And we are here to say – there may actually be NOTHING you can do to prevent abdominal separation entirely. Research supports that most women who are pregnant will get some degree of abdominal separation by 35 weeks gestation which makes sense as it is a very necessary change that happens during pregnancy to allow space for your baby to grow. The good news is? In many women it will resolve itself within the first 6 weeks postpartum.
So, firstly – it’s important to note this is not something you should be scared or fearful of. We may not be able to prevent it entirely, but there are certainly ways we can minimize the effect it has on your function, and on your self esteem! It’s also worthwhile noting the distance between the 6-pack muscle in the average population (not even postpartum women!) can vary between 1-3cm, so there is continuing debate as to what even “counts” as abdominal muscle separation.
Our Top Tips for Minimising Separation:
Modify movements and exercises wherever you can see physical doming or do not feel comfortable.
To be honest, the amount of misinformation on the internet regarding doming is rife. We cannot say that doming causes abdominal muscle separation (despite it often taking the blame!). It is common to see doming with high level abdominal exercises, such as planks, crunches and push ups on your toes, due to the biomechanical shift in abdominal muscle load during pregnancy. Whilst we don’t have solid evidence that doming is “bad”, we do err on caution and will often encourage women to work within their comforts minimising it where possible. In saying all of this - please don’t panic if you see doming! If concerned, just stop and modify the exercise or try something different.
Keep active during pregnancy.
Maintaining strength and some “tone” of your abdominals in pregnancy is important. But that doesn’t mean doing planks and sit ups. Research has shown that people who don’t exercise may have larger separation. Consider a pregnancy exercise class, as these are usually led by a qualified Women’s Health Physio, Exercise Physiologist or Exercise instructor, and will have appropriate exercises to ensure you continue to work and strengthen your abdominal muscles safely.
Keep your bowels habits in check.
Constipation in pregnancy is common. But straining to open your bowels can increase the pressure on the abdominal tissues. Make sure you’re sitting correctly, feet on a stool, leaning forward, relax your abdomen and continue deep breathing as this can help to prevent excessive straining.
Lastly, see a Women’s Health Physio if you have any concerns.
We can assess your abdominal muscles and recommend some appropriate exercises, supports or garments that might help if you’re feeling concerned. Book an appointment with one of our staff to have your abdominal muscles assessed.
Remember that everyone’s linea alba (the connective tissue between abs) and genetics are different, so the amount of separation in response to pregnancy will vary based on this as well as many other factors which may not be in our control.
The takeaway is this - don’t fear exercise in pregnancy! It has so many benefits that outweigh the risk of separation. Instead, be mindful and modify as needed.