Diastasis recti, a condition that often affects new mothers, may sound like a medical term that only doctors need to know. However, it’s a condition that many women experience, yet may not fully understand. In this article, we’ll break down what diastasis recti is, how it impacts the body, and most importantly, what can be done to heal it.
What is Diastasis Recti?
Diastasis recti occurs when the muscles in the abdominal wall, specifically the rectus abdominis, separate. This condition typically happens during pregnancy, when the growing uterus stretches the abdominal muscles to accommodate the baby. While the muscles are designed to stretch to a certain degree, in some women, the separation becomes too pronounced, leaving a gap in the middle of the abdomen.
For many, this condition is more than just an aesthetic concern; it can cause discomfort, back pain, and even issues with posture. The gap created by diastasis recti doesn’t always heal on its own, and in some cases, it may require targeted exercises or physical therapy.
Causes of Diastasis Recti
While pregnancy is the most common cause of diastasis recti, other factors can contribute to the condition. It’s not exclusively something that happens after childbirth, although it’s most frequently diagnosed in postpartum women. Some of the key factors include:
- Pregnancy: The growing uterus stretches the abdominal muscles, and this can cause the two halves of the rectus abdominis muscle to separate.
- Multiple pregnancies: Women who have been pregnant more than once may be at higher risk for developing diastasis recti.
- Large babies or multiple births: Having a large baby or carrying twins or triplets can increase the likelihood of abdominal muscle separation due to the strain on the muscles.
- Poor core strength: Weak core muscles from lack of physical activity or poor posture may make it easier for the muscles to separate.
- Obesity or excessive weight gain: Gaining a large amount of weight during pregnancy or being overweight can increase the pressure on the abdominal wall.
How to Identify Diastasis Recti
Identifying diastasis recti involves checking for a gap between the left and right sides of the abdominal muscles. If you’re concerned about the condition, it’s worth learning how to check for it yourself, or seeing a healthcare provider for an official diagnosis.
Here’s how you can check for diastasis recti:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers just above your belly button, gently pressing down while you engage your core by slightly lifting your head and shoulders off the floor (like a mini crunch).
- Measure the gap: If your fingers easily slide into a gap between the left and right sides of the abdominal muscles, this may be an indication of diastasis recti. The gap can vary in width, and some women have a noticeable bulge in the area, especially when they’re engaging their core.
It’s important to note that a small separation (less than two fingers wide) may not be cause for concern. However, if the gap is larger or accompanied by pain, discomfort, or issues like urinary incontinence, it’s best to consult a healthcare provider.
Symptoms of Diastasis Recti
While some women may not experience any significant symptoms, others may notice a variety of discomforts. Some common signs of diastasis recti include:
- A bulge in the stomach area, especially when you engage your core muscles.
- Lower back pain or discomfort.
- Posture problems, such as a more pronounced swayback.
- Urinary incontinence, particularly when sneezing, coughing, or laughing.
- Difficulty with core exercises, like sit-ups or planks.
- Weakness in the abdominal muscles, making it harder to lift, bend, or perform daily tasks that require core strength.
It’s essential to pay attention to any changes in your body after childbirth or during the postpartum period. If you notice any of the above symptoms or feel that your abdominal muscles are weak or unsupported, you may want to explore treatment options.
How to Heal Diastasis Recti
The good news is that diastasis recti is treatable. There are several steps you can take to help heal and strengthen your abdominal muscles, and with the right approach, it’s possible to close the gap and regain your core strength.
- Physical Therapy: A specialized physical therapist can work with you to develop a personalized program to strengthen the muscles and close the gap. They may focus on gentle exercises that target the deep core muscles, such as pelvic floor exercises, transverse abdominal engagement, and diaphragmatic breathing.
- Core Strengthening Exercises: While traditional abdominal exercises like crunches and sit-ups may seem like a good idea, they can actually exacerbate diastasis recti. Instead, focus on exercises that engage the deep core muscles without putting too much pressure on the abdomen. Exercises such as pelvic tilts, leg slides, and modified planks are often recommended.
- Avoiding Certain Movements: Some movements can worsen diastasis recti, particularly those that involve heavy lifting or straining. It’s essential to avoid exercises that create a bulge in the stomach, such as traditional sit-ups, and focus on more gentle movements until your muscles are stronger.
- Correcting Posture: Poor posture can put additional strain on the abdominal muscles and make the condition worse. Pay attention to your posture throughout the day, particularly when sitting, standing, or lifting. Make sure you engage your core and avoid slouching.
- Use of a Supportive Belt: Some women find relief from diastasis recti symptoms by using a supportive belly band or abdominal binder. These can provide extra support to the weakened abdominal area and help reduce pain or discomfort during daily activities.
- Time and Patience: Healing diastasis recti can take time, particularly if the separation is wide. With consistent effort and patience, most women see significant improvement within a few months. However, it’s important to be realistic about the process and not expect immediate results.
Preventing Diastasis Recti
While diastasis recti may not always be avoidable—especially during pregnancy—there are steps you can take to reduce the risk or prevent it from becoming worse:
- Maintain good posture throughout your pregnancy and after childbirth.
- Engage in core-strengthening exercises during and after pregnancy (with your doctor’s approval).
- Avoid heavy lifting or excessive straining while pregnant or postpartum.
- Focus on pelvic floor exercises, which can support the abdominal muscles.
When to Seek Professional Help
If you suspect you have diastasis recti or if you are experiencing discomfort or symptoms, it’s important to seek professional help. A healthcare provider, such as a physical therapist, obstetrician, or other specialists, can help guide you through treatment options. In rare cases, surgery may be needed to repair severe cases of diastasis recti, but this is usually considered a last resort.
Conclusion
Diastasis recti may be a common condition, but that doesn’t make it any less concerning for those who experience it. The good news is that with the right knowledge, exercises, and professional help, healing is absolutely possible. Taking steps to strengthen the core, correct posture, and avoid harmful movements can help close the gap, reduce discomfort, and restore confidence in your body. If you suspect you may have diastasis recti, don’t hesitate to reach out to a healthcare provider for an evaluation and a plan to get back on track. Your body can heal, and with time, you’ll be feeling stronger and more comfortable than ever before.
