My Abs are so Sore - Mothering Forums
December 2010 > My Abs are so Sore
First Time Mama's Avatar First Time Mama 04:47 PM 11-27-2010

 So I have been noticing lately that my abs (or at least I think that's what it is lol!) feel really very sore. Almost constantly. I am thinking that maybe I have that (sorry can't think of the name) thing where the recti abdominis muscles separate, but I don't know, I didn't have that in my first pregnancy. Maybe it is from holding and lifting DS. I try not to too much, but have been holding and lifting him some. But I would think the soreness would go away if that was it. Anyone else feel this? If I do have the separating abdominal muscles what can I do about it? Just wait til after the birth and exercise them back into shape?

nova22's Avatar nova22 05:54 PM 11-29-2010

If your muscles are separating (and I think the word you're looking for is diastasis) you should wait until you're at least 6 weeks postpartum before you try to do anything about it. I was told very emphatically by my midwife and doula not to start too early and it was hard. I felt like I was ready to do at least a little bit of exercise but I'm glad I waited, because I still found myself getting worn out and sore from simple errands and housework. 


When you are ready to start doing the exercise, you simply tighten your abdominal muscles as if you're trying to pull your belly button back towards your tailbone/spine. Hold for 5-10 seconds, release for 5-10 seconds, repeat. It helped me a lot. You can check the gap between your muscles by laying on your back and doing a partial sit-up; if you put your fingers on your abdomen a little below your rib cage, you can usually feel the gap and measure it in finger-widths. Mine was about 4 fingers wide and I got it down to 1 before getting pregnant again (my pregnancies are pretty closely spaced, I don't know if I could have closed the diastasis completely with this exercise).


As for your current problem, I really don't know! I haven't experienced any actual pain with diastasis but I'd think that if you're lifting your son a lot, it could be causing a pain like that, especially if you're doing it on a daily basis. I hope you can find some relief!