2 min read
By: Sarah Tulloch, Pelvic Floor & Continence Physiotherapist
Abdominal Muscle Separation After Pregnancy and the Use of Compression
During pregnancy, the growing abdomen places increased stretch on the abdominal muscles. These muscles — the rectus abdominis — run vertically down either side of the belly button, connected in the middle by a band of connective tissue. As the belly expands, this connective tissue stretches sideways as the muscles try to take the most direct path from the ribs to the pubic bone. This natural stretching and widening of the connective tissue is known as Diastasis of the Rectus Abdominis Muscle (DRAM).
You may notice a bulging or “doming” down the centre of your abdomen during movements such as sitting up in bed. As pregnancy progresses, the abdominal muscles may struggle to function as effectively, which is why you might find it easier to roll onto your side to get up instead. These are normal changes in pregnancy and not a cause for concern.
- Crunches: While crunches were once thought to worsen abdominal separation, recent evidence shows that when performed correctly in the postpartum period, they can actually help reduce the gap and improve abdominal strength. You can start these as soon as it's comfortable to do so.
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Abdominal compression: In the early days after birth, gentle abdominal support such as Tubigrip can provide comfort while swelling settles. As your body recovers, you may wish to transition to medical-grade compression leggings or shorts for firmer, more wearable support for everyday life. TheRY's Restorer Postpartum Compression Leggings (and shorts), for example, are TGA-listed and provide targeted support panels to guide abdominal muscles back into place. Thoughtful seam placement avoids C-section incisions, and easy-access zips make dressing simpler during recovery.
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See a pelvic health physiotherapist: Every recovery journey is different. A pelvic health physio can assess your abdominal separation and tailor an exercise and recovery plan to help you restore strength and function safely and effectively.