Let’s Be Frank About: Diastasis & Your Core Postpartum

Hello, new moms & moms to be! Your pelvic floor physiotherapist here to talk about core recovery after childbirth. The Frank Postnatal Platform was created specifically to help rebuild your core from the inside out (and TBH my core has never been stronger so thank you for that) but often it can feel scary to even BEGIN working out because you don’t wanna mess anything up. This blog post will go over:

1. What is diastasis and what’s all the hype about?

2. What should I be mindful of as I start working out again?

3. Will I mess things up if i’m doing it wrong?

4. What will help my core after having a baby?

So let’s get started!

What is diastasis and what’s all the hype about?

Diastasis Recti refers to the space that is created between your two rectus abdominis muscles as a result of ALL your core muscles distending to accommodate the growing size of your baby in your belly. It’s important to know that every pregnant person has diastasis during pregnancy and it mostly resolves postpartum on its own.

That being said, for up to 30-60% of postpartum people, diastasis can linger indefinitely causing some bulging through the midline and can contribute to low back pain, incontinence, prolapse symptoms and generally just a disatisfaction with how your belly looks. **NOTE— postpartum bellies take TIME and washboard abs should not be in your 1st year postpartum plan ** This doesn’t mean your stuck with diastasis forever! Frank is here to teach you about ALL the layers, how they work together and what exercises to do to slowly rebuild your strength from the inside out.

To learn more and to check for yourself try this: Diastasis Self Assessment Video

*And subscribe to my youtube!*

What should I be mindful of as I start working out again?

In practice I often see these 3 main issues when starting core work postpartum:

1. Excess pressure bulging out the midline:

   As I mention in the video above — your deep tansverse ab is responsible for tensing up the midline of the “gap”. It’s essential for containing pressure and offloading our back from doing all the work. Because of how this muscle wraps around your WHOLE trunk - It’s often the muscle most affected by all the stretching during pregnancy and the one that needs the most mindful engagement postpartum.

   You’ll notice if you’re engaging properly and using your exhale (maybe even your PF!), your belly will stay flat and strong containing the intra abdominal pressure successfully. If the exercise is too hard, and you use whatever muscles you can most easily access, you’ll notice more pressure coning / doming out the midline.

2. Excess abdominal tightness pulling gap wider:

   The irony of having a weak belly postpartum is that we often tense up whatever core muscles we can to help us feel strong and less chubs. Although we think this will help, unfortunately all it does it restricts blood flow to these recovering muscles and further tightens are already tight muscles (typically the obliques!) which then pull our rectus abominal muscles / the walls of the gap wider apart.

   I would HIGHLY recommend letting your belly gooooo and maybe investing in a release ball like this that you can lie on to soften your belly muscles, or book in with a masasge therapist / pelvic floor physio to help you with some abdominal release work. It can truly make so much of a difference in how your core engages and how your gab feels.

3. Doing too much too soon and compensating your way through

   Let’s get one thing straight — You will very likely be “able” to do a plank, but this doesn’t mean that you’ll be using the proper deep core muscles and containing pressure properly. A word to the wise — you cannot rush a baby, and you cannot rush your core recovery. If you blow past and ignore your physical limits at this time, you’ll notice no amount of core work is helping your diastasis, or your back pain, or your pelvic floor symptoms and you’ll come see me and be back to square one anyways. So do yourself a favour, and work your way through the 6 week Postpartum Frank Rebuild and thank me when you’re back to leak free running and stronger than the other women in your HITT class.

Will I mess things up if i’m doing it wrong?

Realistically — No. You could maybe injure your tissue if you started crossfit at 3 weeks postpartum but doing core work “incorrectly” postpartum isn’t going to injure you, you’ll just be fighting an uphill battle. By doing things that are too hard for where your core is at, you’ll notice the pressure doming through the midline. I call this the pressure belly. Excess pressure through that midline, consistently, will not help “close the gap.” *NOTE we’re not actually closing a gap. Anatomically there is always about 1 finger width of space between those two rectus abdominis muscles.* And obviously — nothing you do should hurt. Stay humble!

What will help my core after having a baby?

1. Start gentle core and pelvic floor engagment early. It’s common for the brain to muscle connection to be reduced postpartum. The sooner you start to connect the better that connection and strength will get. Try this video to explore your core even if it hasn’t been 6 weeks.

2. Use a mindful core breath when doing difficulty movements: your core is part of your everyday life and movement. Maximize movements you’re already doing by using your core breath!

3. Use your pelvic floor: If you’ve had a vaginal delivery, your pelvic floor and core probably need some love and care to get them to strengthen and coordinate together. Notice how better the gap feels when you start your core engagement FROM your pelvic floor.

4. Mind Your Posture Good posture is essential for core recovery. Standing tall and stacking your canister sets your core and pelvic floor to do their job best. Think weight in your heels, unclench that butt, and lengthen your spine as if you’re wearing a crown.

5. See a pelvic floor physio at 6 weeks! Initial postpartum assessments are hugely helpful for checking where your core is at, how your core is engaging properly and can help you with tailored advice and exercises.

6. Have sooo much patience. Remember, recovering your core strength after childbirth is a gradual process. Celebrate your progress, no matter how small, and be patient with yourself. With consistent effort, proper care, and a lil attention to your nutrition you’ll regain your strength and feel more like yourself again.

By Rachelle Bonneville - Founder of Frank

If you have any questions or wonder if Frank is right for you feel free to email me directly at frankaboutpelvichealth@gmail.com