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Talk about every stage of pregnancy, from early symptoms to preparing for birth.

Worried about separated tummy muscles

36 replies

Mumbybumby · 06/01/2011 18:55

Am 34 weeks pg.
Someone told me today that if your tummy goes into a 'point' when you sit up, your tummy muscles are separated and this not only means you will never get a flat tummy again but that there are health implications for your back etc.
Am a bit worried and have looked on the Internet for advice but the 'tests' they tell you to do, where you can apparently feel a gap don't work as all I can feel is a baby!
Can someone tell me more about this and hopefully reassure me?
Thanks :)

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bethan37 · 06/01/2011 18:59

I cant rem what this is but my friend had it. Speak to your midwife to get clarification but my friend was fine afterwards and is fine for her second pregnancy. Id know the name if you said it!

knackered76 · 06/01/2011 19:06

I had hugely impressive separated muscles after my second. MW said there was no way of telling whether it was pregnancy or the birth that caused them to split so much (she could get four fingers spread out between them, the norm for nearly all mums is 1 or 2 fingers together!). Yes I did have some back problems initially but nothing that wasn't sorted out by doing a few simple exercises and remembering to hold my tummy in when I walked. 4 years later my back is fine but my stomach not flat . . . . that is more likely though to be due to the extra weight I am carrying and my distinct lack of stomach exercises Grin. There's no point worrying about it as there isn't that much you can do about it other then make sure you don't put on too huge an amount of weight (incidentally I put on the same amount both times are clearly made no difference!). If it does happen then it's not that bad and I can say that having one of the worse cases the mw had ever seen :)

ItsAllGoingToBeFine · 06/01/2011 19:10

Your tummy muscles always seperate oherwise there would be no room for baby!

Mumbybumby · 06/01/2011 19:31

Thanks for your replies!
This definitely didn't happen for my first pg but I guess my tummy muscles weren't in as good shape to start with this time!
Am impressed by your 'four finger separation' knackered and reassured that your back is ok now - my mum has back problems and it something I really want to avoid if I can.

Am sure I am worrying MORE this pg - that can't be right, can it?! :)
Am due to see the midwife tomorrow but was just a little impatient and wanted to find out now Blush
Might need to take a hint from yur name itsallgoingtobefine :)

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neverlookback · 06/01/2011 20:46

mine totally seperated after my 2nd but he was a big baby and could get 4 fingers in, it was disgusting and used to quite freak me out!! but it sorted itself out over time and a few little exercises but to be honest i didnt really do them very well, im expecting them to go again with this pg but im determinded to get fitter and thinner after this my 3rd and final one!

discobeaver · 06/01/2011 20:52

Don't they always separate? Some get a dark line down the centre thought that was where they separated? Linea negrea or something?

PinkElephant73 · 06/01/2011 22:27

Mine separated early on-before 20 weeks. It has not caused me any back problems but am careful to avoid lifting.
I am sure they did with first pregnancy as well to at least 4 finger widths.
They completely recovered between pregnancies though. Yoga or pilates helps, but obviously after you've had the baby.

Mumbybumby · 06/01/2011 22:35

Am glad that there are some exercises although I know how lazy I can be so will have to push myself to do them properly!
Good luck with your pg neverlookback!
Is that what the linea nigra is discobeaver? I don't have a clue about these things! all I know is the pointy tummy looks a little bit, um, odd!
Yoga and pilates is a great idea, I actually enjoy the classes too so might be a great motivator for me to get back in shape and have some me time after DC2 arrives, thanks pinkelephant :)

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coldcomfortHeart · 06/01/2011 22:39

You can ask for physio referral from your mw after you've had the baby- some places will refer you automatically. They will give you specific exercises to do to help, but you have to be diligent!

Mine separated first time round, I could feel it happening at about 24 weeks. I had really strong abdominal muscles so was surprised it happened. About 2 finger widths. I half heartedly did the exercises (mostly forgot) and it went to about 1 finger width (flat tummy), but quickly parted company once I got pg again. Things which focus on your core -pilates, ballet, yoga- will help once you've had the baby and have the time! I am determined to do the exercises properly this time and get back to the ballet.

A friend of mine had twins and a 9 finger gap. She had another baby, singleton, and is pretty trim now. Like someone else said, there's not a lot you can do just now!

Mumbybumby · 06/01/2011 22:50

Shock @ your friend's 9 finger gap, coldcomfortheart and good on her for getting back into shape. So you did ballet then? How did you find that helped? I'm probably a little ungainly to do ballet but if it strengthens your back and tummy muscles it might be worth a go :)

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Highlandgirl · 06/01/2011 23:00

Is the tummy 'point' normal....???

I've had this for weeks...dark line arrived last week at 32 weeks, this is normal.

Highlandgirl · 06/01/2011 23:04

Should mention my baby is breach so this could add to the coned tummy look...!!!

Mumbybumby · 06/01/2011 23:08

From the sounds of things it is perfectly 'normal'. (phew!)
A friend of mine told me it can mean your tummy muscles have separated and you will need to 'restitch' them after the birth with some exercises.

It looks pretty odd when I sit up and it goes all 'pointy' but I am more worried about possible back probs.

Am off to the midwife tomorrow but the ladies on here have eased my mind a little - if the lady who had twins and a 9 finger gap can get back in shape, I bloody ought to be able to!
No excuses and no laziness!
Good luck with the rest of your pg highlandgirl :)

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LilRedWG · 06/01/2011 23:09

It's called divarification and has nothing to do with the dark line.

I'm 34 weeks and sporting a huge gap, which bloody hurts as it continues to rip apart, and with a hernia thrown in for good measure (where the muscles have let my insides fall out a bit). Physio has said she'll sort me out after the baby is here but in the meantime to rest them as much as possible.

Mumbybumby · 06/01/2011 23:09

Oh how can you tell your baby is breech? My belly is lumpy in different ways at different times - I have no idea which bit is which!

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LilRedWG · 06/01/2011 23:11

Sorry Mummy - xposts, hope I haven't scared you. :(

Mumbybumby · 06/01/2011 23:13

Ooh lilred, that does sound painful! now have the proper name to look uP, so thankyou!
Hope you're feeling ok and are actually getting plenty of rest - I know it's sometimes easier said than done!
Best of luck with the rest of your pregnancy too :)

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kitstwins · 06/01/2011 23:16

itsallgoingtobefine your rectus abdominus muscles separate (the ones that go across your stomach in horizontal bands and give you the horizontal seam down your middle where they join). They do this to allow room for the expanding uterus. Once you've given birth these muscles slowly move back into their previous position - taking around six weeks after a vaginal delivery and up to 12 weeks after a caesarean delivery.

However, sometimes the connective tissue between the, the linea alba, overstretches or tears, which causes a split called a disastasis recti. This means the rectus abdominus don't move back into their previous position or do so only partially due to the tear/stretching of the linea alba. The separation can vary - 2 fingers or less of separation is classed as 'normal' but people can have up to 9 fingers of separation. Separation can be gauged at the 6 weeks postnatal check by doing a simple stomach curl and feeling for a gap between the abdominals. A separation means that core strength is diminished. Weak stomach muscles put pressure on the lower back and also the pelvic floor. They also cause 'pouching' of the abdomen as the abdominal organs are not held flat by the abdominal muscles.

There's nothing you can do to prevent it occuring during pregnancy (although doing abdominal exercises during pregnancy is thought to increase the chance of it happening and also the degree of separation). THere's also nothing you can do during pregnancy to treat it so there really is no point in worrying about it. The good news is that you can close it with specific exercises. Google the Tupler Technique as this will tell you the exercises you need to do and also, key issue here, the exercises you need to avoid. People make the mistake of thinking standard abdominals (crunches and obliques, etc.) can resolve the issue as they're working the abdominal muscle groups but they can often fix the separation and sometimes make it worse.

I had a separation following the birth of my twins. Not massive (around 3 fingers or so) but it bothered me as I was a) vain, b) a runner and c) did lots of pilates. I wanted to close it and I did. I followed the Tupler technique for a couple of months and closed the gap to around 1cm or less, which is pretty good. I ended up with my six pack again. I'm currently 7 months pregnant and can see that I've got a separation again (not suprising given that my linea alba has torn/stretched from the previous time and it doesn't repair itself - the exercises just encourage the muscles to move as close together as possible). I'll be doing my Tupler exercises again.

Honestly, it will be fine. The gap is closeable with the right exercises and they're pretty easy to do. In fact, my abdominals ended up bloody strong from doing them so you may even end up in better nick afterwards.

Don't panic!

Mumbybumby · 06/01/2011 23:17

Oh no, not scared! :) I wanted to hear what people had experienced because the textbook stuff is never as helpful!
Spent a good ten minutes trying to stick my fingers in the 'gap' after I'd been on google, to check - far better to get answers from you ladies!

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LilRedWG · 06/01/2011 23:17

Sorry typo. It's divarication.

kitstwins · 06/01/2011 23:17

Sorry - typo in first para. Should read 'vertical seam down your middle where they join'. Just visualise a six pack and you'll get the gist of my waffle.

LilRedWG · 06/01/2011 23:20

Kitstwins - thanks for that info, I'll definitely be looking up that technique.

Mumbybumby · 06/01/2011 23:23

Kitstwins - that is so helpful, thankyou! :) am off to google tupler technique (you can never learn things too soon!) am particularly keen on the idea that my body could be in even better repair than it was before, that's very motivating!
Good luck with the rest of your pregnancy!

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tigersteapot · 06/01/2011 23:30

I had a separation in my last pregnancy & am now an expert... Wink Hope this helps.

The separation is called diastasis recti & occurs when the central abdominal muscle separates leaving only the tissue fascia underneath. You can check for it by lying on your back with your knees bent & lifting your head, shoulders & chest off the ground as if doing an ab curl. Place your hand in the middle area of your tummy, above & below the belly button - you may feel a gap of anything from 1 to 4 (or 9!)finger widths. You may also see a "tummy point".

It is very common & can often corrects itself so don't panic. Give your body a chance to heal after the birth & the muscles will start to come together. If after 6-8 weeks you still have a separation then you can start thinking about fixing it.

Even if the gap does close up a lot itself it's worth doing some ab work to strengthen the deep core muscles to help prevent back issues & get strong for future pregnancies / births.

The Tupler Technique is great (excercises are on website , no need to buy all the stuff she touts) & a physio can also help.

You want to strengthen your deep core muscles (transverse abdominus) before beginning other traditional abdominal excercises like crunches, V-sits, plank etc that strengthen the rectus abdominus or you risk actually increasing any poochiness & widen the separation.

15 minutes a day of easy transverse abdominus excercises & you can sort it out. The tough part is finding 15 minutes to yourself in the day with a baby!

tigersteapot · 06/01/2011 23:31

Sorry x -post!