Current research (the latest 2022) for the management of DRAM suggests conservative management such as Physiotherapy is the first and often the most successful approach to reducing a DRAM separation. Be gone the Mummy Pouch!
Physiotherapy for majority of DRAM separations, will close the DRAM gap to a function width. If functional movement that is daily activities / movements are painful and or doming, pain or the separation is not closed to support the individual - then surgery is a last option.
Here are some key points based on recent trends and findings from the evidence to support this Diastasis Recti treatment at our approach here at PhysioMatters Singapore:
Physiotherapy and individualised exercise programs: Here at PhysioMatters (Singapore) our approach is to reduce the DRAM width, have you pain free and functional, using individualised exercise-based interventions and a long-term program for you to follow at home. Our exercise programs- may include targeted exercises to strengthen the core muscles, focusing on the Transversus Abdominis, pelvic floor muscles, and obliques. As research suggests that structured exercise programs can reduce the severity of Diastasis Recti and improve your symptoms over time.
Our exercise programs take 15 minutes of your time – and we encourage daily or a minimum of 4 x a week to gain results. You can do this Mum!! We will give you exercise you can do with your toddler and or baby and get this 15 minute of exercise DONE!
Focusing on core Strengthening: Studies have shown that exercises focusing on core strengthening and stabilisation, can help close the gap between the separated abdominal muscles. At PhysioMatters we may also suggest Taping, and or a more long-term abdominal brace, to wear (for larger DRAM separations) until your core is strong enough to prevent Doming and or pain.
Electrical muscle Stimulation (ESTIM) with home portable units that are not costly may be used to help encourage muscle activation and closure of your DRAM as well.
Postural and Functional Changes: Alongside specific exercises, attention to posture and functional movements is crucial in managing your DRAM. Correcting posture and teaching proper body mechanics during daily activities can help prevent worsening of the condition.
Mums often lean forwards to breast feed, bottle feed, and develop rounded shoulders (pain) and develop sore lower backs, made worse with washing your baby, lifting and long nights on their feet, when their baby is unsettled. Correcting posture, supporting the core and closing the DRAM will significantly reduce these aches and pains.
Closing and correctly the DRAM – allows mums to feel stronger, more confident with their body and for many ladies more attractive - as their Mummy pouch post-delivery resolves. You start to see your pre baby body shape returning.
PHEW 😮💨
Please contact us at PhysioMatters and make an educated and supportive start to a fitter and stronger you. We look forwards to meeting you.
Danielle And Xan
Senior Physiotherapist in Women’s Health
Physiotherapy Singapore, Diastasis Recti Treatment Singapore
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