Diastasis Recti Abdominis (DRA), or abdominal separation, is common during pregnancy. It occurs when the two parallel rectus muscles of your abdomen stretch and separate along the midline to accommodate your growing baby. Many people wonder if they can do anything to help during pregnancy, or if they must wait until postpartum. The answer is yes. With the right guidance, pelvic floor physical therapy (PT) can help you manage DRA safely.
Why DRA Happens During Pregnancy
During pregnancy, your body undergoes natural changes:
- Growing uterus, which pushes abdominal muscles apart
- Hormonal changes, such as relaxin and progesterone, which soften connective tissue
- Increased intra-abdominal pressure from the expanding belly
These factors make DRA common, especially in the third trimester, and it can contribute to:
- Core weakness or instability
- Low back or pelvic pain
- Poor posture
- Pelvic floor strain, potentially leading to leakage or heaviness
What You Can Do During Pregnancy
You don’t need to wait until after birth to start helping your core. Pelvic floor PT focuses on safe, effective ways to support your muscles and reduce complications.
- Safe Core Engagement: Therapists teach how to gently engage the deep core muscles (transverse abdominis) without increasing pressure on the midline. Proper activation protects your back, pelvis, and abdominal wall.
- Pelvic Floor Connection: Your pelvic floor and deep core work together as a team. Strengthening and coordinating the pelvic floor can reduce pressure on abdominal separation and support posture.
- Posture and Body Mechanics: Simple adjustments like rolling instead of sitting straight up, using proper lifting techniques, and mindful posture help minimize strain on the abdominal wall.
- Targeted Movement and Exercise: Pelvic PT can prescribe safe exercises tailored to your stage of pregnancy, including:
- Gentle core activations and breathing techniques
- Supported squats and hip work to maintain strength
- Stretching tight areas like the lower back or hip flexors
- Monitoring and Education: A pelvic floor PT can assess the degree of DRA, monitor for changes, and guide you in avoiding exercises that may worsen separation.
Benefits of Addressing DRA During Pregnancy
Working on DRA during pregnancy can help:
- Maintain core and pelvic floor strength
- Reduce back and pelvic pain
- Improve posture and comfort
- Make postpartum recovery smoother and faster
Pelvic floor physical therapy provides safe strategies to strengthen your core, protect your pelvic floor, and maintain comfort throughout pregnancy. Early attention can make a big difference in your postpartum recovery and overall well-being. If you’re noticing abdominal separation, low back pain, or pelvic pressure, consider scheduling a FREE Discovery Session with a pelvic floor PT.
