Pilates helps post partum DRAM safely and effectively

Abdominal Separation also known as DRAM

This image shows Abdominal Separation, also known as DRAM (Diastatis Rectus Abdominis Muscle) which is quite common with pregnancy where some women find their stomach muscles weaken and separate, it often gets better in the first 8 weeks after having a baby but if it is slow to improve can be greatly helped by doing Pilates tailored specifically for you.

DRAM is partly due to the pressure of your growing baby and the hormonal changes that take place during pregnancy. It usually starts in the second half of pregnancy. Abdominal separation occurs when the growing uterus causes the 2 long, parallel muscles of your stomach to separate from each other.

Abdominal separation is more common in women who have had more than 1 child, are aged over 35 or who are having twins or triplets (or more).

If you have DRAM or abdominal separation after the birth, you may be able to see a gap between the two bands of abdominal muscles. You can see this gap more clearly if you lie flat on your back and lift your head up. You might also notice a canoe-shaped bulge in the middle of your stomach.

Some women with abdominal separation also get lower back pain, as the separation prevents the abdominal muscles from supporting the spine and this is where Pilates is very effective in improving the muscles which support your spine such as your core, pelvic floor and hip muscles.

Even though DRAM usually goes away after the birth of the baby up to 1 in 3 women still report problems with abdominal separation 12 months after the birth. Strengthening your core muscles before you get pregnant or in the early stages of pregnancy might help prevent abdominal separation.

Your core muscles are actually different to your abdominals and some common abdominal exercises may in fact cause an abdominal separation during pregnancy, so it’s best to avoid putting excess strain on your abdominal muscles by avoiding crunches, sit-ups or planks.

If you have a DRAM it’s really important to stop the separation from getting worse. Try these tips:

• Avoid lifting anything heavier than your baby.

• Roll onto your side when getting out of bed or sitting up.

• Choose gentle exercises (rather than intense ones) that strengthen the deeper abdominal muscles.

• Skip activities and movements that can make abdominal separation worse, such as sit-ups (crunches) planks.

If you need advice on how to help a DRAM please contact me.

Rosemary Baker

Level 4 Pilates Practitioner - Ranges Pilates