View Full Version : Muscle Seperation
6 weeks ago I had my 2nd Caesarean and I have very bad stomach muscle seperation. I have been given pelvic floor exercises and also an elastic band to wear to hold it all in and give my back more support :( To be honest I haven't been wearing the band that much as it makes me feel fatter. My question is has anyone else had this problem and did they manage to solve it with exercise and if so which ones did they do.
Its really important to wear the band and start doing the exercises.. A friend of mine didn't and she had a large separation gap for a looong time after her C/S. Have you been given stomach muscle strengthening exercises as well? The slight leaning back ones? They will help a lot.
The leaning back ones? Could you explain those abit more to me please
The band really does help, it's worth wearing it at least around the house or if you go out for a walk.
From what I remember (now this is 2 years ago so my memory might be faulty), if you have a wide separation of more than 1 finger width you can't start serious tummy exercises right away. Crunches and sit-ups are out of the question. But there are gentler ones you can do that will help to strengthen your abdominal muscles and reduce the separation. The one I remember is the Plank.
The plank - lay on your stomach and lift yourself up, supporting your weight on your toes and forearms so that your body forms a straight "plank", tucking your tummy up. Hold a few seconds and then relax. Repeat.
If you haven't already you could ask your CHN for a recommendation to a physiotherapist, or you may be able to get hold of one through the hospital you delivered at. They can show you some good exercises and make sure you're doing them safely.
After giving birth to my daughter I had an 8 cm abdominal muscle seperation. I did not understand, that this happended to me, because I always had strong abdominal muscles from playing tennis.
I was given the elastic band as well and I felt much better wearing it, than without it. But then it became really hot and it was impossible for me to wear.
So I stopped wearing the belt and I did not do really much exercise either. (Except this exercise were you have to go on hands and knees and then you suck your tummy in).
Now, 4 month later, I suffer from really bad back ache. Sometimes I can't sleep at night, because I don't know how to lie (reminds me of my pregnancy...)
I have been doing 100 sit ups every day for a week now and I feel already much better. At your stage this is not to recommend though. You can make all sorts of lighter exercise though:
Tummy tucking: Pull your tummy in while standing or sitting up straight. Hold for a few seconds.
Pelvic tilt: Strand with feet apart and knees "soft". Place one hand in your lower back and one hand on your abdomen. Tuck your bottom in as you tilt your pelvis and flatten the small of your back. This can be done lying or sitting as well.
It is also really important to lift correctly. That's where I got my back ache from.
Here are a few tips:
Avoid akward or heavy lifting
Have bench height at waist level
Arrange washing baskets etc so that they are kept bench height
Avoid vacuuming for six weeks (let your husband or partner do it :D )
When changing the nappy or bathing the baby work at waist height.
I have ignored all of this tips, and as a result I am really suffering now..
You can make it better, I wish you all the best:fingerscrossed:
Thanks Ladies for your help, advice and even a few new exercises.
I actually put the band on again yesterday, but after wearing it for a few hours I got a backache (i have scolosis) so I took it off.... Next week I am off to my 6wk appt with the GP so i will speak to her about the band.
Again, Thank you all
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