1. Understanding Intra-Abdominal Pressure
Hands up if you know where your transverse abdominals are! Your core functions like a cylinder, and your transverse abdominals sit deep within, wrapping around to your back. These muscles provide essential support to your core and spine.
If you suffer from lower back pain, it could be due to weakness in your transverse abdominals. This muscle group also helps control intra-abdominal pressure, which is especially important for mums who may have experienced abdominal separation (diastasis recti) after pregnancy. Strengthening your transverse abdominals helps prevent internal pressure from pushing through that gap, which can worsen the separation.
Another common sign of weak transverse abdominals is a saggy lower abdomen, even if you're at a healthy weight. You could be overusing your obliques to "suck in" your belly in an attempt to solve this. Or doing lots of sit ups. However, the solution isn't just doing more sit-ups! To truly re-engage your transverse abdominals, try exercises like single-leg lifts while focusing on core engagement, and notice how your core muscles respond.
Many mums unknowingly hold their breath during exercises, which can increase intra-abdominal pressure. Correct breathing techniques, such as diaphragmatic breathing, are essential for restoring core function, protecting the pelvic floor, and preventing issues like diastasis recti from worsening. So think “exhale on exertion” or "exhale on effort" to help manage pressure during challenging movements.
If you suspect or want to check whether you do have an abdominal separation or diastasis recti then watch this video which demonstrates how to do the check yourself.
2. Strengthening the Pelvic Floor
Closely related to core control is your pelvic floor strength. If you can’t control your intra-abdominal pressure, it may be directed downward—toward your pelvic floor. If your pelvic floor can’t handle that pressure, it could lead to leaks, including urine, gas, or even bowel movements, and in severe cases, prolapse.
The great news is that these issues are fixable! Start by speaking with a qualified trainer or women’s health specialist. Your pelvic floor is just like any other muscle—it needs to be exercised and strengthened gradually.
After pregnancy or during menopause, the pelvic floor can weaken due to the changes your body undergoes. A decrease in estrogen, especially during menopause, can also lead to a loss of muscle mass in the pelvic floor, making it harder to perform activities like running, jumping, or doing high-impact exercises.
It’s crucial to follow a progressive exercise regime that slowly rebuilds pelvic floor strength, rather than overloading it with high-impact movements like burpees or skipping too soon. With the right approach, you’ll be back to your favourite activities in no time.
3. Dealing with Common Aches
It’s completely normal for mums to experience some aches and pains when exercising, especially after pregnancy. The body is still readjusting after a period of inactivity and so load needs to be applied gradually to help those areas adjust. Here are a few ways to modify exercises and still get great results:
Hip pain: Mums often experience weakened hip muscles, especially the glutes, due to pelvic shifts during pregnancy. This can cause hip pain, knee pain, or instability during exercises. Strengthening the hip stabilizers through exercises like side-lying leg lifts, claim shells, bridges, and side planks can improve stability and reduce pain during activities like running and jumping.
Wrist Pain: If you experience discomfort during push-ups try doing it on your knuckles to keep your wrists straight. Alternatively, switch to a chest press to take the pressure off your wrists entirely. You can also do planks on your forearms, but if you find that position too difficult to engage your transverse abs then you can use a chair to create elevation and put your forearms on the chair.
Knee Pain: For knee discomfort, it’s essential to pay attention to your form, particularly the alignment of your knees with your toes. If your knees collapse inward (valgus collapse) during exercises like squats or lunges, this could be a source of pain. Strengthening the glutes, as well as the muscles around your feet and ankles, can help improve knee stability and prevent this misalignment. You can also modify high-impact exercises like jump squats for low-impact alternatives, such as controlled squats or glute bridges.
Focusing on proper alignment and strengthening the supporting muscles will not only reduce pain but also enhance your overall performance.
4. Hormonal Changes
Postpartum hormonal shifts, especially with breastfeeding, can impact joint laxity and muscle recovery. Relaxin, a hormone that softens ligaments during pregnancy, can remain elevated for about three months after birth, making women more prone to joint injuries. If you are breastfeeding then relaxin will remain in your body until you stop breastfeeding.
Strength training with a focus on form is important to mitigate these risks.
5. Energy Levels and Mental Health
If you’re a new mum or have a newborn baby, you probably know all too well what true sleep deprivation feels like! Lack of sleep can significantly impact your energy levels and your ability to recover from exercise. It's crucial to listen to your body and avoid overtraining, especially if you're still in the early postpartum phase.
While exercise is beneficial, overdoing it can add unnecessary stress to your body, particularly when you're not getting enough sleep for proper recovery. Start by incorporating restorative activities like yoga or light stretching into your routine—these can be done easily at home. Along with this, you can work on strengthening your core and pelvic floor muscles through gentle, basic exercises as discussed earlier.
Once you’ve built a foundation, you can gradually increase your activity level, progressing to walking, short cardio sessions, and strength-based workouts with weights.
Exercise is also a key component of mental well-being, helping to boost your mood and energy. However, it’s important not to place too much emphasis on weight loss or rushing to get back to your "pre-baby" body in the early postpartum period. Rather than energizing you, pushing yourself too hard too soon can lead to burnout and fatigue, weakening your immune system and making you more susceptible to illness. And let’s face it—you still have a baby to care for, even when you’re feeling run down!
6. Choose a Qualified Trainer
Finally, it’s crucial to work with a trainer who is qualified to support your specific needs as a mum. Postnatal and women-specific training are often only briefly covered in general personal training courses, so finding a trainer with additional qualifications is key.
For example, I’m a MumSafe™ Trainer, and I’ve also completed specialized training in women’s health, pelvic floor function, and postpartum return-to-running courses. This allows me to modify exercises based on where you're at, strengthening your weakest links and building a strong foundation.
Interested in personal training or my group classes?
At the start of each term I offer limited trial classes (depending on availability). Email me to arrange a time to come try a class and see the difference training with a qualified MumSafe™ Trainer can make.
I also have limited personal training spaces available. I have a special offer for new clients as well. Contact me to enquire about the offer and availability.
Email: sierra@sparklefitness.co.nz
References:
Ridgeway, B.M., & Wallace, C. (2011). Core Stability and Diastasis Recti: A Review of the Literature. Journal of Women's Health Physical Therapy, 35(2), 39-48.This study highlights the importance of core stability in managing diastasis recti and preventing intra-abdominal pressure issues. It discusses how engaging the transverse abdominals can help alleviate common postpartum concerns.
Bø, K., & Nygaard, I. (2020). Pelvic Floor Muscle Training in Prevention and Treatment of Pelvic Organ Prolapse. Current Women's Health Reviews, 16(1), 21-28.This article reviews pelvic floor muscle training as an essential intervention for managing pelvic organ prolapse and related issues postpartum. It supports the need for progressive strength training to avoid leaks and prolapse.
Esculier, J.F., Dubois, B., Roy, J.S., & Bouyer, L.J. (2017). Gluteal Muscle Activity and Strength in Individuals with Patellofemoral Pain. Journal of Orthopaedic & Sports Physical Therapy, 47(9), 704-711.This research demonstrates the relationship between gluteal muscle weakness and knee pain, underscoring the importance of glute and ankle strength to maintain proper knee alignment during exercise.
Sims, S. (2016). ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Dr. Stacy Sims’ work emphasizes tailoring exercise programs to accommodate female-specific physiological changes, including during and after pregnancy. Her approach supports strategies for strengthening the core, pelvic floor, and addressing postpartum exercise issues like diastasis recti.
Sims, S. (2023). "Why Women Need Strength Training for Injury Prevention and Optimal Performance." This article discusses the role of strength training in preventing injury, particularly postpartum, with a focus on pelvic floor and knee joint stability through proper muscle engagement.
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