Sacroiliac joint (SIJ) pain can be a common experience for pregnant moms. This discomfort is felt on the back side…
A question I often hear is, “Should I wear an abdominal binder or wrap my belly after baby?”
Abdominal binders are controversial in the fitness and rehab world, spurring strong opposing views.
One group says, “YES!” and believes that using an abdominal wrap postpartum can help give the body support and stability through the intense healing period after giving birth (whether it was vaginal or C-section).
The other group says, “NO!” and believes abdominal wrapping will cause more harm than good as it can be too much pressure on the core and floor, and not allow the body to naturally regain its true function.
The main reason given is that the body experiences a loss of support from the expanded/stretched abdominal muscles and the laxity of the joints, which occurs and subsists postpartum.
This is not what we’re going for. It isn’t about cinching the waist so tightly that you can’t breathe, move, or function well.
This is likely the style that comes to mind when you think of a post-pregnancy binder.
This is a stretchy, yet taut, piece of fabric that is wrapped around the mid-section. Typically, this is wrapped between the lower part of the ribcage down to the upper pelvis.
Some wraps have a couple different “arms” that you can stretch and secure one a time to hold the wrap in place. Others, are just one full piece of material that you secure with hooks or Velcro on a panel along the front of the belly.
This type of support primarily wraps around the pelvis, and some styles have attachable groin support bands. Again, this material will stretch slightly, but remain taut to give your hips support and compression. This can be best for mamas who are feeling instability and/or pain in the hips (in the front of the pelvis or in the back of the pelvis).
These types of products are made with medical grade compression fabrics that are highly tested to keep their level of compression through wear and wash.For postpartum, there are shorts you can wear that will help support the trunk, core, and pelvic floor.
If you’re using any of these products you should feel like your body and your core are supported, but not uncomfortably restricted. You should still be able to breathe well and take full breaths.
You should be able to move around, squat, sit, etc. Keep in mind that these movements could feel slightly restricting as they are going to “hold” your body in potentially different alignment than you’re used to.
Personally, at this time, I do recommend wrapping or using some type of compression to my postnatal mamas. You just have to ensure you’re using them properly and not in that “waist trainer, cinch as tight as you can, don’t do your exercises or pay any attention to your posture and alignment” kind of way.
I will be testing out an abdominal wrap and compression shorts in my own recovery after baby because I think they will be a couple of additional tools in my toolbox that can potentially help my recovery.
There are so many myths about exercising during and after pregnancy, it can be hard to know if you’re doing the “right” thing. Our education materials are carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts, and we have put together this FREE handbook where you’ll learn:
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