MammaBump Experts Answer: My baby is a toddler now, why do I still look pregnant?
Written by our Australian pelvic floor physiotherapist, Olivia, we’re diving deep into the world of core separation—something nearly all mothers experience at the end of pregnancy. Recovery, however, looks different for everyone, and it takes time. But with the right guidance and tools, like a medical-grade postpartum belly band, the process can be much smoother.
In this article, we’ll discuss diastasis recti—how it’s not just a pregnancy issue—and the options you have to regain your core strength!
Common Concerns from Mums
Here are some common concerns we hear from mums:
• “My baby is already one year old, and I still look pregnant.”
• “In the morning, my belly is flat, but by evening, I can only wear loose pants and t-shirts.”
• “I no longer feel my core, and I lack stability in daily life and exercise.”
As a pelvic floor therapist specializing in diastasis recti, I hear these concerns often. After assessing their belly with an ultrasound, many mums discover they still have diastasis recti—a separation of the abdominal muscles that didn’t heal after pregnancy.
What is Diastasis Recti?
Diastasis recti refers to the separation of your abdominal muscles. This gap, caused by pregnancy hormones and the growth of your baby, is normal during pregnancy. Nearly every mother experiences it in the last trimester as the body makes room for the baby.
After birth, your belly needs time to heal and the muscles need to come back together. For some women, this happens naturally, but for others, the gap remains for months or even years postpartum. Factors that might affect this include:
• Hormonal fluctuations
• Differences in collagen composition
• Size of the baby or belly during pregnancy
• Previous pregnancies or abdominal surgeries
• Inappropriate body movements in the early postpartum period
Even during pregnancy, you can take steps to minimize the extent of the separation by being gentle on your body. After giving birth, focusing on recovery is crucial to ensure proper healing of your abdominal muscles and pelvic floor.
The Importance of Early Postpartum Care
The first six weeks after birth (also called the postnatal period) are crucial for recovery. During this time, gentle movements, breathing techniques, and rest can help your core regain stability. While many moms feel pressure to bounce back quickly, it’s essential to give your body the time it needs to heal.
In the modern world, we don’t always have the luxury of slowing down, but postpartum recovery can be supported with tools like our Belly Band. This FDA and TGA-approved medical-grade band helps stabilize your abdominal muscles from the outside while you focus on gentle reactivation from the inside. Unlike generic belly bands or corsets, which may put harmful pressure on the pelvic floor and disrupt healing, a medical-grade band like ours is designed to offer the support your body needs during this critical phase.
Why Medical-Grade Matters: Avoid Generic Bands and Corsets
Many moms turn to belly bands or, worse, corsets, hoping to reclaim their pre-pregnancy figure. However, these options can be harmful. Corsets, in particular, apply too much pressure to the abdomen and pelvic floor, leading to discomfort and even potential damage.
On the other hand, the MammaBump Postpartum Belly Band is approved by both the FDA and TGA and is recommended by OB-GYNs and physiotherapists. It offers gentle compression that helps pull the abdominal muscles back together without over-restricting movement or applying excessive pressure to the pelvic floor.
By using a medical-grade band, you’re not only addressing the external appearance of a postpartum belly but also giving your body the internal support it needs to heal properly.
How to Check for Diastasis Recti
If you suspect you still have diastasis recti, there are a few symptoms to look out for:
• Persistent “mummy tummy” even after giving birth
• Bloating after meals
• Lower back pain
• A pricking sensation near the navel when lifting or bending over
• Core instability
• Visible gut movement or bulging when abdominal pressure increases
If you experience one or more of these symptoms, it’s worth consulting a healthcare provider. You can also perform a self-check at home by lying flat on your back, lifting your head slightly, and feeling for a gap between your abdominal muscles. If the gap is more than two fingers wide, it may indicate diastasis recti.
Recovery Tips for Diastasis Recti
Recovery from diastasis recti isn’t just about closing the gap; it’s about strengthening the connective tissue and restoring function to your core. Here are some helpful tips:
1. Gentle Exercises: Focus on breathing techniques and movements that engage your deep abdominal and pelvic floor muscles. Avoid crunches and sit-ups, which can make the condition worse.
2. Wear a Support Band: Our Postpartum Belly Band is designed to help stabilize your core as you heal. It provides external support, so your muscles can work more efficiently to come back together.
3. Postnatal Physiotherapy: Working with a specialist can make a world of difference. A postnatal trainer or physiotherapist can guide you through safe exercises and help you avoid further injury.
4. Patience is Key: It’s important to remember that recovery takes time. Diastasis recti doesn’t resolve overnight, but with proper care and tools, you can regain your core strength.
Diastasis Recti in Non-Pregnant People
It’s not just postpartum mums who experience diastasis recti. Men, women who haven’t been pregnant, and even young children can develop the condition. In men and non-pregnant women, it’s often caused by intensive weight training or surgery. In small children, it can be physiological and usually resolves on its own by age 5.
In Conclusion
Every woman’s postpartum journey is different, and diastasis recti is more common than many realize. By recognizing the signs early and taking steps to heal, you can regain your core strength and stability. Tools like Belly Band and Pregnancy Support Band can provide the support your body needs to recover properly.
If you’re experiencing any symptoms of diastasis recti, consult a healthcare provider for guidance on recovery. With time, patience, and the right support, you can restore your core and feel stronger than ever.