Diastasis recti occurs when the two halves of the outermost abdominal muscles, the rectus abdominis, separate at the linea alba, a fibrous band of connective tissue running vertically down the center of the abdomen. During pregnancy, the expanding uterus places pressure on this connective tissue, causing it to stretch and widen. This can lead to a visible bulge or “pooch” in the abdominal area.
Protecting Your Core in Daily Life
Maintaining awareness of how you move throughout the day supports your core and minimizes strain on the linea alba. Adjusting daily habits helps manage intra-abdominal pressure as your body changes during pregnancy, preventing excessive stretching of the abdominal wall.
Rolling to your side when getting in and out of bed is a key technique. Instead of sitting straight up, which creates significant pressure on the midline, roll onto your side first, then use your arms to push yourself up. This reduces strain on your rectus abdominis muscles and connective tissue. When lying down, reverse the process.
Proper posture also supports your core. When standing or sitting, maintain a neutral spine, avoiding pushing your belly forward or arching your back. Stacking your shoulders over your hips distributes weight evenly and engages deep core muscles. This alignment reduces stress on the abdominal wall.
When lifting objects, even light ones, engage your pelvic floor and use your leg muscles. Bend at your knees and hips, keeping the object close, then push up through your legs. Exhaling as you lift helps manage internal abdominal pressure, preventing a forceful outward push. Avoid holding your breath or straining, which increases pressure.
Be mindful of movements that cause your abdomen to visibly bulge or “cone” along the midline, such as traditional sit-ups or crunches. If you notice this doming, the movement is putting too much stress on the linea alba. Even everyday actions like sneezing, coughing, or blowing your nose create sudden pressure; turn your head and exhale with a slight lean forward to minimize core strain.
Safe Exercises for Abdominal Support
Integrating specific exercises that strengthen deep core muscles provides support for your abdominal wall during pregnancy. The transverse abdominis (TrA) is a key muscle, acting like a natural corset to stabilize the spine and pelvis. Strengthening this muscle, along with the pelvic floor, helps counterbalance stretching forces on the linea alba.
Beneficial exercises include pelvic tilts: lie on your back with bent knees, flatten your lower back by gently tilting your pelvis upward, then release. Cat-cow stretches, performed on hands and knees, involve arching and rounding your spine with breath coordination, encouraging mobility and gentle core engagement. Heel slides, where you lie on your back and slowly slide one heel away while maintaining a stable pelvis, also engage the TrA without straining the abdominal midline.
The bird-dog exercise, performed on hands and knees by extending an opposite arm and leg, strengthens the core and improves stability while keeping pressure off the midline. Modified side planks build oblique strength without excessive abdominal pressure; start on your knees, supporting yourself on one forearm and lifting your hips. These movements promote stability and controlled core activation.
Certain exercises should be avoided or modified as pregnancy progresses to prevent worsening abdominal separation. Traditional crunches, sit-ups, and full planks create significant forward pressure on the rectus abdominis, which can exacerbate linea alba stretching. Movements involving heavy lifting, deep twisting, or rapid, jerky motions should also be approached with caution or avoided.
Observe your abdomen during exercise for “coning” or “doming” (a ridge or bulge along the midline). This indicates the exercise is placing too much strain on the linea alba and should be modified or stopped. Listening to your body and adjusting your routine as your pregnancy advances is essential to maintain core integrity.
Breathing Techniques for Core Strength
Specific breathing techniques engage and strengthen deep core muscles, providing support that complements physical exercises. Diaphragmatic breathing, often called “belly breathing,” is a foundational technique connecting your breath to your transverse abdominis and pelvic floor muscles. This method ensures your core muscles work together efficiently to manage internal pressure.
To practice diaphragmatic breathing, lie on your back with knees bent and feet flat, placing one hand on your chest and the other on your belly. As you inhale slowly through your nose, allow your abdomen to rise, feeling the hand on your belly lift while the hand on your chest remains relatively still. This expansion engages your diaphragm, activating deeper abdominal muscles.
During exhalation, gently draw your belly button towards your spine, feeling the hand on your abdomen lower. This controlled exhalation should also involve gentle engagement of your pelvic floor muscles, creating a lift and close sensation. This coordinated effort helps stabilize your core and reduce outward pressure on the abdominal wall.
Integrating conscious breathing into daily movements and exercises is beneficial. For instance, when performing a gentle lift or exertion, exhale as you engage your core. This practice ensures deep core muscles are actively recruited to support your trunk, minimizing strain on the linea alba. Consistent practice builds a stronger, more responsive core throughout pregnancy.
Knowing When to Seek Expert Advice
While preventative measures support your core during pregnancy, recognizing when to seek professional guidance is important. If you suspect diastasis recti, a healthcare professional can provide assessment and personalized recommendations. They can measure abdominal muscle separation and offer tailored interventions.
Signs indicating a need for professional assessment include a persistent bulge or “pooch” above or below your belly button, a soft or jelly-like feeling around your navel, or noticeable coning or doming during certain movements. Other symptoms like lower back pain, hip pain, or pelvic floor dysfunction (such as urinary incontinence) can also be associated with diastasis recti and warrant evaluation.
A physical therapist specializing in women’s health or pelvic floor therapy can offer specific exercises and techniques to manage or improve the condition. They can guide you through safe and effective movements, ensuring proper form and progression. Personalized advice from a specialist can address your unique needs, contributing to better core health during and after pregnancy.