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Healing Your Postpartum Belly Bulge
by Tara Galles, MS, OTR
Postpartum women often loathe their bulging belly. Of course, it’s normal to have a more wrinkled, squishier, rounder belly weeks and months after delivering a baby. However, telling moms it’s normal to have a bulging belly months and years after childbirth doesn’t make sense when many new moms have flat abs.
Losing all your baby weight doesn’t mean having a flat tummy, and it isn’t always about doing more crunches either. In fact, crunches can make some postpartum bulges worse.
Postpartum women often loathe their bulging belly. Of course, it’s normal to have a more wrinkled, squishier, rounder belly weeks and months after delivering a baby. However, telling moms it’s normal to have a bulging belly months and years after childbirth doesn’t make sense when many new moms have flat abs.
Losing all your baby weight doesn’t mean having a flat tummy, and it isn’t always about doing more crunches either. In fact, crunches can make some postpartum bulges worse.
A postpartum belly bulge is often caused by orthopedic injury from pregnancy or childbirth. Surgery is not typically necessary to smooth out a post-baby bulge. Understanding why your belly still bulges is the first step in getting your belly back (pun intended).
Read about the most common orthopedic injuries that cause a postpartum belly bulge and how they can be rehabilitated.
DIASTASIS RECTI
Diastasis recti is the excessive stretching or separation of the abdominal muscles and is caused by too much abdominal pressure. While both women and men can get diastasis recti, it is most common in women who have had babies. Studies show 60% of women have a diastasis at 6 weeks postpartum and 33% of women have diastasis 6 months postpartum [source]. The abdominal muscles will typically split during pregnancy; however, they should grow back together making the belly smooth again. If you still have an abdominal bulge at your 6-week postpartum visit, we recommend talking to your OB about therapy. Diastasis recti can lead to hernia and provoke back pain. Even if you are months or years post-baby, seeking therapy for diastasis can smooth your belly and may prevent surgery or pain.
OBLIQUE MUSCLE INJURY
The internal and external obliques are side body abdominal muscles and can become frayed, torn, overstretched, or detached in pregnancy and/or delivery. Pain from oblique muscle injury will often be felt in the lower four ribs and felt when breathing, laughing, coughing, etc. A small bulge or knot may be present as well. Intermittent pain from oblique muscle injury can persist for years if not rehabilitated. The oblique muscles provide support and stability to pull the belly. When they do not activate correctly, the belly will often hang out low or bulge. Oblique muscle injury can be rehabilitated week, months, or years after having a baby. Typically, the sooner you get to therapy, the quicker the rehabilitation process.
FLARED RIBCAGE
Pregnancy will often leave the lower ribs protruding out. You know you have a flared ribcage when the lower ribs protrude or flare more when reaching overhead. The lower ribcage provides an anchor point for the top of the abdominals. When the ribcage protrudes, the abdominals will protrude as well. A flared ribcage may also impair your ability to take a full, deep breath. This is because the lower ribs provide an anchor point for the diaphragm, your most important muscle for breathing. When the ribcage is flared, it pulls the diaphragm tighter, making it more difficult to breathe. Fortunately, a flared ribcage can be rehabbed. We personally believe breathing without pain is everybody’s favorite thing to do.
PELVIC FLOOR MUSCLE WEAKNESS
The pelvic floor muscles provide a platform to support the abdominal muscles, and they work together to support the core. When the pelvic floor muscles are weak, they cannot support the abdominals to contract and pull in. Women with pelvic floor muscle weakness will often experience bladder leakage when they cough, sneeze, or exercise. Pelvic floor muscle weakness may cause associated pelvic pain as well. It’s reasonable to assume your pelvic floor muscles are weakened after having a baby because they constantly carried the extra load of a baby for months during pregnancy. If you’re looking to get your smooth tummy muscles back, you must start with the pelvic floor.
Healing the postpartum belly bulge can prevent serious postpartum health issues. It’s not just about vanity! Bulging bellies from pregnancy and childbirth can be rehabbed months and even years after having a baby. So, if your belly bulges, talk to your provider about therapy. Make an appointment with us at 765.319.8420 to Take CONTROL!
Tara Galles, MS, OTR
Tara Galles, MS, OTR, is owner of You’re in CONTROL! With over 20 years of clinical experience she compassionately moves each woman to take CONTROL! of their body and rehabilitates them to feel like a natural woman again. As a mother of four children she also understands what it’s like to be a pelvic rehab patient. You may contact Tara about your pelvic issue at (765) 319-8420, or make an appointment using the button at the top of the page.