Diastasis Recti in the First Trimester: How to Manage and Support Your Core During Pregnancy
If you’re a first-time mom and you’ve just found out you have diastasis recti in your first trimester, you might be feeling overwhelmed. Many women haven’t heard of diastasis recti until much later in pregnancy or even postpartum. So, let’s start with what diastasis recti is and how you can manage it during your pregnancy journey.
What Is Diastasis Recti?
Diastasis Rectus Abdominis (DRA) is a separation between the two sides of your rectus abdominis (your "six-pack" muscle) due to overstretching. As your uterus grows, the outer abdominal muscles stretch to make room for your baby. DRA is most common in the later stages of pregnancy or postpartum, but it can be alarming to hear you have it early on. If you’re diagnosed with DRA in your first trimester, it’s possible you had a mild separation before pregnancy, and the increased pressure from your growing uterus has made it more noticeable.
What to Do After a DRA Diagnosis
So, you’ve been to the doctor, noticed a “pooch” in your lower belly, and now you’re told you have diastasis recti—and possibly even a hernia. It’s a lot of information to take in, especially at just 12 weeks pregnant! While your doctor will discuss any concerns related to a hernia, I’m here to help you navigate diastasis recti.
1. Start Rolling Out of Bed Early
You’ve probably seen those TikTok videos or Instagram posts of pregnant women in their third trimester carefully rolling out of bed—well, it’s your turn to start doing that a little sooner than expected! No more sitting straight up. Begin rolling to your side before getting out of bed to reduce pressure on your abdomen.
2. Learn to Engage Your Core
A crucial part of managing diastasis recti is learning how to properly engage your core muscles. This is something a physical therapist can teach you. We help you activate your deeper core muscles, which will support your abdomen as your belly continues to grow. Proper core engagement will make a big difference in how your body feels during pregnancy.
3. Adjust Your Lifting Technique
You can still lift things—unless advised otherwise by your doctor—but it’s important to lift correctly. This means using proper body mechanics and ensuring your core is engaged. How much and how often you lift may need to change, but we can help you adjust to these changes to protect your core.
4. Consider Support Garments
Depending on the severity of your DRA, you might need to start wearing support garments earlier than planned. These can range from supportive leggings to belly bands that offer more targeted abdominal support. We often recommend the ProBump™ Pregnancy Belly Support Band by Bao Bei for our patients. You can use our promo code empoweryourpelvis for a discount at Bao Bei.
Take Charge of Your Pregnancy Journey
Being diagnosed with diastasis recti early in pregnancy can feel overwhelming, but with the right strategies in place, you can manage it effectively. Working with a pelvic floor physical therapist can make all the difference in supporting your body throughout pregnancy and ensuring you’re doing everything you can to stay strong and healthy.
By: Marin Cole, physical therapist, at Empower Your Pelvis in Kansas City (Lees Summit, Missouri and Overland Park, Kansas)
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Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)