Lower Abdominal Exercises: Post Natal Rehabilitation

Lower abdominal Control: Post Natal

Lower abdominal exercises for post-natal rehabilitation is important for pelvic stability and supporting the lower back. The hormones produced during pregnancy create large amounts of joint ligamentous laxity specifically around the pelvis. Learning correct lower abdominal control post childbirth aids in stabilising the pelvis to decrease ongoing back pain. It also allows a smooth transition back to exercise due to a strong and stable pelvis. Furthermore, co-contraction between the lower abdominals and pelvic floor muscles provide a non-invasive way of strengthening pelvic floor to improve incontinence concerns.

Approaching Lower Abdominal Control Post-Natal:

The basics of lower abdominal control begin with first learning to activate transverse abdominis. This initial activation teaches the body neurologically to activate the muscles before training them in an endurance capacity. As a stabilising muscle transverse abdominis controls the pelvis in activities such as:

• Carrying children;
• Bending down/rotating quickly;
• Long Walks;

Transverse abdominis activation is incredibly important to protect the back and maintain good joint alignment through large ranges of motion. It’s also key in the healing process of distasis recti post child birth. Once activation is achieved adding leg movements teaches the lower abdominals to control the pelvis with movements from the periphery. It’s incredibly important post-natal when getting back to exercise to avoid lower back pain, incontinence issues and possible back injuries.

Common Considerations With Poor Lower Abdominal Control:

Post Natal:

• Increased and ongoing lower back pain post child birth;
• Worsening or inability to heal diastasis recti (separation of rectus abdominis post-natal);
• Ongoing incontinence issues;
• Increased lower back pain post:
• Exercise
• Carrying child for long periods of time
• Long periods of walking
• Difficulty with abdominal related exercises such as planks and integrating back into large movements such as squats and strengthening programs.

If you’re looking for some help to improve lower abdominal control, come and see us today!