Diastasis Recti and Baby wearing
Ahh baby wearing.
This can be a sweet way to bond with baby, or an essential tool for surviving a newborn + older kids.
But if you have diastasis recti abdominis (DRA) or are worried about developing it- is it safe??
First of all, let’s refresh what DRA actually is and implications for daily life
It needs to be said that I have never felt the same diastasis client - after almost 20 years of teaching and training. Everyone’s body is different. You might have a slight gap above your belly button or a gap under, or up near your ribs. You might have a 2cm (clinically insignificant) gap, but tons of pelvic floor issues and a ton of back pain. You might have a 4cm (significant gap) but absolutely no symptoms. A lot of Diastasis issues can come from not just the stretching of the linea alba, but from weakness in the Transverse Abdominis (TVA). So, if your deep core tissue (TVA) is super strong and can help you maintain your posture, breathing, and loading/ resistance from daily life and exercise, you might go about your life with a gap and have no issues.
(For more basic Diastasis Recti faqs, how to check yourself, and what it might look like, click on over here.)
Now, back to the original concern of a client of mine who is expecting #4:
In early postpartum, things are still healing. So I honestly don’t recommend a ton of baby wearing for longer than 10-20 minutes, period. if you are concerned about DRA or pelvic organ prolapse (POP) symptoms arising, you might want to make your partner wear baby or use the stroller instead. However, I know life can be lifey and there is almost no less chaotic time in your life than when you add a new baby to the family! Parenting is all about weighing different options which will work for your family, so here is what I will share to help you navigate how you balance babywearing in the early days:
Previously, from the 2nd baby, I had a diastasis in my upper rib area. I could get about 4 fingers right under my xiphoid process (#4 in this example), and this gap closed to about 2 cm (clinically insignificant) but the back pain will occasionally flare up if I’m not being cautious of my form and posture. I had no issues with back pain, or pelvic issues during her pregnancy, and it’s important to note that I had about 4 years to recover.
Now, Teagan was born at the end of the school year, and there was just no way I was missing out on any of these celebrations for my first two kiddos. We had 2 significant graduations of preschool and kindergarten, paired with summer birthdays and numerous parties. I didn’t want little fingers of their friends making their way into the stroller with our newly hatched daughter. My husband and I took turns wearing her, and it worked out great. I wore her when I was mostly sitting.
Now- I might give completely different advice for another momma. This particular client who has concerns has a notable gap around her navel. She’s in great shape, but has a deep curve in her low back. I can see where if she was baby wearing for a long time this would go directly into her back, thrust her posture out of alignment, and prevent her core from fully healing. So to her I shared the following tips, but I suggested she include lots of core breathing, stretching, and gentle core exercises (like pelvic tilts, heel slides, that she can do while sitting or laying in bed), before or after she wears baby #4.
Here are some other things to consider when baby wearing in the early postpartum days:
Make sure you are wearing your carrier correctly.
If you are a first-time momma, have someone experienced show you how to properly use it, or look to the company’s website/videos for this. In Denver we had several FB groups for this stuff.
You should always be able to kiss your baby on the head. I personally like to be able to see my baby’s nose so I know they are breathing as well. Many carriers have inserts for newborns so they are more comfortable, and with all baby things please only use them accordingly and check in to make sure they aren’t overheating or uncomfortable.
Focus on your posture.
As we know with diastasis, so much can be impacted with improper form and poor posture. With the lax of the linea alba thanks to relaxin and baby, we must make sure that proper alignment of the spine and form are being prioritized. Stack your ribs over your hips and imagine closing your bottom ribs together. Keep your shoulders relaxed. Wiggle your hips and check in with your butt so you aren’t unconsciously tucking your tailbone under and “turning your butt off” . Rock forward and back on your feet and establish your center of gravity every so often. If you find that you are thrusting your hips, turning your feet out, holding tension in your shoulders, or starting to feel any back pain, have someone else take a turn.
Don’t baby wear for long periods of time while you are still healing
Start with 10 minutes, check in, and have your partner baby wear if you need baby worn for extended amounts of time. Once you are fully healed and have your strength back you’ll be hiking mountains together, but for now start slow and share the work!
Seriously - baby wear with help.
Just because you are handsfree does not mean you are lugging around the diaper bags, wrestling older kiddos into the car, or hauling any thing other than a water bottle. Use a stroller for that or have someone else carry for you.
Use K Tape to help
If posture is tricky or if you have a significant DRA from pregnancy or previous pregnancies, K taping can really hep. I had this done during pregnancy with Dr. Gaby at Flow Chiropractic here in Grand Rapids, MI, to help with my back/ sciatica pain. You can absolutely KTape for a diastasis. See a professional for this, many chiros and PTs can teach you how to tape you for your own personal needs and then all you need is tape!
Yes, all of this being said, I realize this is a lot to factor in while you're taking care of the baby.
Especially if you’re wearing them while watching siblings. You might want a timer to switch off or check your posture. I would also anxiously check my baby constantly to make sure they were breathing and comfortable, so every time I did that I’d shift my posture and check in with my form. I would also stretch for a minute when I pulled baby out.
Just try your best. Like with many things, aim for 100% and you’ll be fantastic with 80%. It’s SO easy to forget about your own needs when you’re chasing after multiple kids. I cannot stress how much you have to put yourself first when it comes to your own recovery. Set the boundaries, order takeout, hire the cleaners, have someone come hold the baby. Just because you can do it all doesn’t mean you need to.
More helpful links about Diastasis and Baby Wearing:
Anatomy of diastasis recti :
For baby :
safe baby wearing
hip dysplasia website
*** These are tips, not medial advice! Please seek the help of a licensed medical professional if you have concerns.****
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