3 Things New Moms Need to Know About Their Core

After having my baby, the first thing I noticed about my body postpartum was the feeling similar to a deflated balloon. Due to my core looking like it was trying to go in two separate directions with every movement, tasks like even rolling over in bed were still difficult. I couldn’t help wondering, wasn’t moving supposed to be easier after delivery?  

Listen-up, fellow new moms! Your core went through a lot to get to this day, so give yourself and your core some grace while looking at some statistics. 

Here are 3 things you need to know about your postpartum core: 

ONE: Abdominal Separation after Delivery is Very Normal: Diastasis Recti, or the midline abdominal muscle separation that you might have noticed when looking in the mirror, is the majority of the reason why we feel so weak in those first few months postpartum. It is so common, in fact, that 66-100% of pregnant women in their 3rd trimester begin to show signs of Diastasis Recti! For those that got through pregnancy without abdominal separation, 53% of women get it during delivery due to the hard work of pushing a baby out. That is a LARGE majority of new moms!

Why is this important to know?? 

Diastasis Recti significantly alters the way your core functions, and for many women, it does NOT spontaneously heal on its own. Think of two people trying to hold hands from a longer than preferable distance apart. That is what your core muscle fibers are feeling in a nutshell. Diastasis Recti has also been correlated to chronic back pain, which is also a very common problem postpartum. 

BUT HERE IS THE GOOD NEWS: 

TWO: Diastasis Recti is treatable with exercise! Specific retraining techniques including what is called “deep core activation” have been proven to decrease that abdominal separation, as well as improve new mamas’ quality of life! 

So where can we begin to start healing our diastasis recti?? 

THREE: Correct Breathing is your core’s best friend: “Diaphragmatic breathing”, or full torso breathing, is the first way to begin engaging those deep core muscles that will start healing the abdominal separation. 

Example of an exercise to begin with: Think about your core as now a strong balloon, open end on top. The top of the balloon, your chest, does not move. As you inhale, the balloon expands on all sides. As you exhale, the balloon lets the air out, doing so by contracting all sides towards the midline (or your spine). You can begin practicing this as soon as your new babe has taken their first breath! 

For any questions or to schedule an evaluation, call ReQuest Physical Therapy in Gainesville and start working towards your goals as soon as 4 weeks post Vaginal Delivery, or 6 weeks post Cesarean. It is never too late to start your healing journey, even if you are reading this with a teenager and a 10 year old. Come in and relearn how to move in your NEW body. Be sure to contact us today!