Abs separation or diastasis recti - first-time mum , 14 weeks

[mizzles]

Hi all

I am 14 weeks pregnant (very happily so) but am worried that I seem to be suffering from ab separation freakishly early. I noticed it in the bath the other day when I sat up and realised I had a small ridge in the middle of my stomach. I realise that this is fairly common later on in pregnancy, but 14 weeks seems extremely early, particularly as I am pretty fit and healthy (gym 3 - 4 times a week), it is my first baby and I am barely showing a bump at all yet - my stomach is not quite as flat as it was, but you would only notice if you and my midriff were on pretty intimate terms. I am not overweight (5'3, 51kg) and have always had pretty good stomach muscles, so it has come as a bit of a surprise. My husband (perpetual optimist) thought I might have noticed it earlier than some people because I have never really carried fat round my stomach (all on the arse, but that's another story). Am I worrying unnecessarily or should I see a doctor/physio? Is it just normal abs relaxing a bit to let the baby expand, or is it diastasis recti and likely to cause back pain etc? I don't mind cosmetically (well, I can persuade myself not to mind...) but I don't want to do unnecessary damage if there is an issue.

Mine started around fifteen weeks. Every time I sat up from laying down my stomach would go into a weird cone, didn't know at the time that is what it was. I'm 18 months post birth and they are still split, working on exercises to help.

It didn't cause me any problems with the pregnancy by the way, or post birth, I only have a 2cm gap.

There is nothing a doctor can do! It's your body adapting to pregnancy.

A specialist Physio or Pilates teacher can suggest ways to support your core and minimise stain on your abs. Some people seem to have delicate muscle and are more prone to it.

It's probably nothing as you say but IMO nothing wrong with looking into a physio led exercise class for both pre and post natal fitness. Post birth mine took a long time to come back together, I should have seen a specialist physio/pilates person sooner really. I didn't have any side effects though, aside from realising at about 2 weeks after baby was born that I should stop bending over baby so much and they really do mean it when they say that you should make sure you're sitting comfortably and well supported before each breastfeed!

Thank you for all the responses - very reassuring. I am planning to start going to a prenatal class at Frame in Shoreditch, so will see how I get on with that.

Whatever you do, don't do normal abdominal exercises without seeing a reputable physiotherapist in advance. Anything like planks, crunches etc can make it worse by putting the major abdominal muscles under extra stress. There are specific exercises to target the deep core muscles to stabilise everything around/beneath the abs.

Try to be very conscious in all your movements, contract your tummy up-and-in on an exhalation before you lift something or before you do a major move like rolling over or getting up out of bed or into the bath. But please go see a physio or your doctor and don't do regular core exercises without their specific clearance. With DR, a lot of what usually strengthens the core and abs is directly harmful so you need someone who really knows what they are doing.

I wouldn't trust a 'regular' prenatal yoga or Pilates teacher to have the necessary expertise on this.

And to answer your specific question, yes some degree of abdominal separation is normal as your uterus grows but 14 weeks would seem to be very early to have a noticeable gap so definitely worth getting checked out.

Please as others have said do not try to do 'abdominal exercises' that use the larger abdominal muscle that has separated. Either now or until your gap afterwards has been confirmed as less than 2cm otherwise you will likely make it worse and potentially cause a hernia. Definitely look for a physio trained in Pilates who will know what exercises you can do (and there are lots) that work the deeper layers of muscle. You can start now with some gentle stuff but afterwards will be important especially if the gap is significant but don't just do any exercises as likely make it worse. I am a physio and Pilates instructor and pregnant myself - happy to answer further questions.

Thanks again for very useful responses.

Mizzles I went to the Thursday afternoon class at Frame a couple of weeks ago - I keep meaning to go back but the timing's not ideal. It was good, but no specific core exercises, more reminders about core strength within other things like squats. I think it varies week by week though. It was good, I hope I'll get back soon!