Reviewed by Casey Wong Pui Mun, Registered TCM Practitioner · November 2026
由注册中医师 黄佩文医师审阅

生完小孩肚子還是凸、腰沒力？產後腹直肌分離

简单回答：怀孕时，肚子中间两条腹直肌会被撑开，中间的筋膜变薄。很多妈妈产后几个月会自己慢慢靠回来，但如果半年后肚子中间仍有一条凹沟、一用力就鼓起来、腰常常酸、提东西没力，就可能是腹直肌分离没有恢复好。它不只是肚子的问题：骨盆、腰背、肋骨和剖腹产疤痕都会影响它能不能靠回来。醫道閣会一起评估，再用 SRM、疤痕调理、针灸和产后内科调理处理。

Short answer: during pregnancy the two strips of the rectus abdominis are pushed apart and the tissue between them thins. Many mothers find it closes gradually over a few months. If, after about six months, there is still a groove down the middle, the tummy domes when you strain, your back aches and lifting feels weak, the gap may not have recovered well. It is not only about the tummy: the pelvis, lower back, ribs and any C-section scar all affect whether it can close. At Virtue TCM we assess them together, then use SRM, scar care, acupuncture and postpartum herbal care.

在家怎麼簡單自我檢查？

躺平，膝盖弯曲，脚踩床。把手指横放在肚脐上方，慢慢把头和肩膀抬离床面一点点，感觉两条肌肉之间的空隙：大约可以放进几根手指、按下去软不软。也看看肚子中间有没有像帐篷一样鼓起。这只是粗略的自我检查，正式评估请交给医师或物理治疗师。

Lie on your back with knees bent and feet flat. Place your fingers across your tummy just above the belly button, then lift your head and shoulders slightly off the bed. Feel the gap between the two muscles: how many fingers fit, and how soft it feels. Also look for a ridge or dome down the middle. This is only a rough self-check; a proper assessment should be done by a practitioner or physiotherapist.

為什麼有些人一直靠不回來？

腹直肌一边连着肋骨，一边连着耻骨。产后如果骨盆一边高一边低、上背和胸廓旋向一边，两条腹直肌被拉的方向就不一样，左右绷得不平均，中间更难靠拢。剖腹产的疤痕也会把皮肤、筋膜和下腹黏在一起，让下腹一直被拉住。再加上抱小孩、喂奶时长期往前弯、同一边抱，身体越来越习惯歪的姿势。这时候只做卷腹运动，有时反而让中间鼓得更明显。

The rectus abdominis runs from the ribs to the pubic bone. After birth, if the pelvis sits higher on one side or the upper back and rib cage turn one way, the two strips are pulled in different directions and tense unevenly, making it harder for the middle to come together. A C-section scar can also stick skin, fascia and the lower tummy together so the area keeps being pulled. Add months of bending forward to feed and carrying the baby on one side, and the body settles into a twisted pattern. In this state, crunches alone can sometimes make the middle bulge more.

醫道閣怎麼處理

醫：产后气血、睡眠、食欲、恶露与月经恢复的情况，需要时用中药调理。
形：SRM 先让骨盆、腰背、肋骨的张力平均，让两条腹直肌被拉的方向回到一致；有剖腹产疤痕的话，用疤痕松解手法让下腹皮肤和筋膜重新可以滑动。
養：教你一两个呼吸和核心的入门动作，配合日常抱小孩、喂奶的姿势调整，让身体在对的方向上慢慢长回来。

Assess: postpartum energy, sleep, appetite, lochia and how your cycle is returning, with herbal care when needed. Structure: SRM first evens out tension through the pelvis, lower back and ribs so both strips are pulled in the same direction again; any C-section scar is worked with scar-release techniques so the lower tummy can glide. Recover: one or two breathing and early core exercises, plus changes to how you carry and feed your baby, so the body rebuilds in the right direction.

一般建议产后 6 周，并经产科医生复诊确认伤口愈合后，再开始结构手法；剖腹产的疤痕要等伤口完全愈合。

We usually start structural work after the six-week postnatal check, once your doctor confirms healing; C-section scars are worked only once fully healed.

第一次來會做什麼？

问诊约 15 分钟：生产方式和日期、目前的不适、喂奶与睡眠、月经是否恢复，也会把脉看舌。之后医师会说明建议的调理方式。初诊问诊 RM60（带 X 光、血液或其他报告 RM100），复诊 RM30；疗程费用另计，开始前会先说明。

A consultation of about 15 minutes covers how and when you gave birth, what bothers you now, feeding and sleep, and whether your periods have returned, plus pulse and tongue. Your practitioner then explains what they suggest. First consultation RM60 (RM100 if we review X-rays, blood tests or other reports), follow-up RM30; treatment is priced separately and explained before anything starts.

這些情況請先看醫生

肚脐或疤痕附近出现会痛的硬块或鼓包、伤口红肿流液或发烧、阴道出血量突然增加、漏尿或下坠感严重、或情绪低落到影响生活，请先看产科医生。

See your obstetrician first if there is a painful lump or bulge near the belly button or scar, the wound is red, weeping or you have a fever, bleeding suddenly increases, leaking or a heavy dragging feeling is severe, or low mood is affecting daily life.

延伸閱讀

产后腰痛

剖腹产疤痕一直被拉着

坐月子与产后调理

妇科 Women’s Health

个人情况因人而异，疗程建议需经问诊与医师评估后决定。本文不能取代医疗诊断。
Individual conditions vary. Recommendations follow consultation and practitioner assessment. This article does not replace a medical diagnosis.

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