Abdominal muscles in pregnant women may experience separation in the middle. This condition is called diastasis recti abdominis. If this happens, it can cause pain in the lower back and can interfere with daily routine activities.
Abdominal muscles have an important function for the back because it can act like a corset. With good abdominal muscle performance, your back will remain well protected and supported.
This is the reason why the stomach muscles can be separated
The separation of the abdominal muscles during pregnancy may be related to the development of the uterus. As a result of the separation of the two abdominal muscles earlier, the bulge can appear in the middle of the stomach right where the muscle is separated. This condition will likely be seen when the muscles experience tension, such as when coughing. Diastasis recti also usually appears more clearly right after giving birth.
Some specific conditions that also increase the chance of diastasis recti, including:
- Pregnant at the age of over 35 years
- Twin pregnancy
- Fetal weight is classified as large
- Mother has a small body size.
The position and size of a large fetus will put excess pressure on the connective tissue in the middle of the stomach so that it can make the two muscles experience separation. In addition, hormonal changes during pregnancy also affect connective tissue and muscle. This condition is most likely to make muscles more prone to stretching.
Avoiding actions that can aggravate diastasis recti
So that distasis recti or abdominal muscle separation is not getting worse, there are two things that can be done. The first is to maintain the condition and limit certain activities so that the abdominal muscles do not experience tense conditions. The condition of strained abdominal muscles can be influenced by several factors, such as constipation, lifting heavy weights, or lifting children.
Also pay attention to body weight because it can also make the stomach muscles tense. Remember that the body will get a burden from your own body weight, especially when sitting and standing. For example, when you wake up from sitting or vice versa.
Straining during childbirth is indeed one of the conditions for the baby to be born quickly, but if done incorrectly risks worsening the condition of diastasis recti. This can occur because straining puts great pressure on the abdominal muscle tissue.
Another thing that can make diastasis recti worse is the wrong sport. Forms of exercise that have the potential to put pressure on the stomach are sit-ups, push-ups, and plank positions.
Exercises to Relieve the Condition of Diastasis Recti
Although some sports have the opportunity to make diastasis recti worse, proper exercise can help restore this condition. This type of exercise involving the stomach deeply can be used to improve this condition.
In contrast to regular exercise, deep abdominal exercises may be able to help. One way is to bend your knees at a comfortable angle when you lie on your back. Meanwhile, your back and ribs are in a relaxed position and your feet are flat on the floor.
Then, you can follow the exercises in the following order:
- Touch the bone protrusion on the front of the pelvis above the hips on both sides with your fingers.
- Move your finger 2.5 cm toward the middle and point it down 2.5 cm. When exhaling, pull your bellybutton in or toward the spine.
- At the same time, feel the muscles under the fingers become stiff. Hold the position 3-5 seconds while you breathe normally. Then do it
- Do this repeatedly up to 10 times and try to increase the duration of each session to a maximum of 10 seconds gradually.
Consult your obstetrician to get appropriate prevention advice. In addition to exercising, maintaining daily behaviors such as maintaining an upright posture and ensuring an active pelvic floor during activities can also help the condition of abdominal muscle separation.
If you do not feel confident doing exercise to improve the separation of the abdominal muscles independently, pregnant women should consult with a medical rehabilitation doctor or ask for help instructors who have competence in this field.
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