Firstly, what is it? It is the separation of the rectus abdominus (or the “6-pack” muscle group) due to an impairment in the linea alba (white line of connective tissue in the middle that fuses the abs. Separation is considered to be 2 or 3 (or more) fingers separation.
It is very common among pregnant women and is a natural process that occurs to allow the tummy to expand for the baby in the womb. During pregnancy, hormones are released to thin out the linea alba to accommodate the enlarging uterus.
Most women experience a natural recovery in the first 6-8 weeks after birth as, hormone levels in the mother return to their pre-pregnancy levels.. However, if there is too much stress placed on the linea alba, it will struggle to generate tension – this is where it can become problematic.
It is important to address your DRA as it can contribute to lower back pain, pelvic pain, urinary incontinence and pelvic organ prolapse.
Women who are petite, have had multiple pregnancies, carry babies later in life or have poor pelvic floor muscle tone are more likely to develop this condition.
How can this be prevented or managed?
– Use the log roll maneuver when getting out of bed (i.e. rolling onto one side with your torso and head aligned, then using your arms to help push yourself up to a sitting position)
– Pelvic floor muscle training!
PELVIC FLOOR MUSCLE ACTIVATION
– Lie on your back with bent knees – place 2 fingers just on the inside of your hip bones
– Take a deep breath in and expand your ribcage and bely
– As you breathe out, gently draw up your pelvic floor muscles and engage your lower abdominals (you should feel tension being created under your fingertips)
– You are sitting on the toilet and trying to hold your pee in
– You are trying to squeeze your belly into your spine while zipping up a pair of tight jeans
It is important to think of lifting your pelvis floor rather than squeezing
For further information, contact us on 0426422224 or book an appointment with us today. We can help!