If you have ever had a baby, you may have heard this term, or at least understand its meaning. For most of us new mothers, immediately following delivery we are not able to transform back to our “pre-pregnancy bodies.” Many women still feel that they appear pregnant following delivery (and some have had others ask!). Physically there are a multitude of changes that occur when a woman delivers a baby, even if there are no complications. And once your little darling has made her debut, there is often pressure (both internal and external) and a lack of sympathy for not losing “baby weight.” Many new moms try to do endless abdominal exercises without ever being able to eliminate the “pooch.”
In my postpartum fitness journey, I came to understand the condition of diastasis recti. This term may sound complex, but happens when a layer of our abdominal muscles (the rectus abdominis) becomes separated, which occurs with a growing baby inside a woman’s uterus. These tissues in your abdomen may become stretched and lose their elasticity, impairing their ability to return to their baseline position. While many people may think that doing intense abdominal crunches should force this problem to go away, that actually isn’t the case and, in fact, can worsen the condition. Many people are able to feel if they have diastasis recti. One good indication is by lying on your back and feeling for the separation between these muscles while doing an abdominal “crunch.” You can measure the distance in fingerbreaths between the muscles.
Luckily, this condition can be both preventable and treatable. During pregnancy, it is advised that women do not perform abdominal “crunch” movements. Following delivery, it is important to speak with your doctor regarding any physical activity. If your doctor gives the green light, there are several programs aimed to improve this condition. The one I chose focused on 10 minutes (which seemed to be all the time I had while caring for a newborn) of simple core strengthening exercises. It also included exercises, like kegels, for those with issues like post-partum urinary incontinence. I still call my post-partum body, like many aspects of my life, a “work-in-progress.”
Like most things involving pregnancy, I feel that there are unrealistic expectations regarding post-partum bodies especially while caring for a newborn. Often our little guy or gal will dominate our time and energy. And many women do not have access to paid maternity leave or feel pressure to return to work quickly. While many women feel that they have to sacrifice everything when the new baby arrives, what should be readily apparent is that the overall wellness of the mom affects the overall wellness of the baby. I found that 10 minutes a day of “core compressions” helped me focus on my own wellbeing. It was a concrete, tangible, and finite activity where I could have my husband take care of the baby (while he was working from home). It helped me feel like I could take ownership of my body as my own again and helped restore my confidence (especially as my hair began to fall out- more on that to come!).
At the end of the day, we have to be kind to ourselves, especially after having a baby. Our bodies and our lives have dramatically changed overnight. Movement can be important both for mental and physical wellbeing. Women should not feel pressure regarding their post-partum physical appearance but should feel empowered to spend time to devote to their overall wellbeing. In the end, a happy mama means a happy baby.
