If you’re expecting a baby, recently delivered, or even some time post-pregnancy and wondering about a persistent bulge in your abdomen, you might be dealing with a condition called diastasis recti. In this post, we’ll dive into what diastasis recti is, why it happens, how to identify it, and actionable steps you can take to treat and manage this condition.
What is Diastasis Recti?
Diastasis recti is a common condition that occurs when the left and right abdominal muscles separate. During pregnancy, the growing uterus puts pressure on the abdominal muscles, causing them to stretch and separate. For some people, these muscles come back together naturally after birth; however, others may notice a visible gap or bulge that persists.
This gap is where the tissue between the muscles has thinned and stretched out. This isn’t just about aesthetics—diastasis recti can impact core strength, posture, and even cause back pain and discomfort in everyday activities.
Why Does Diastasis Recti Happen?
Pregnancy is the most common cause of diastasis recti, but it can also result from other factors, such as:
- Multiple pregnancies or carrying twins/multiples
- Excessive abdominal exercises during pregnancy
- Poor posture or core weakness before pregnancy
- Rapid weight changes or obesity
- Genetics, which can influence connective tissue strength
How Do I Know If I Have Diastasis Recti?
Diastasis recti might sound complicated, but it’s actually easy to check at home. You can follow these steps to self-assess:
- Lie flat on your back with your knees bent and feet on the floor.
- Place one hand behind your head, then lift your head and shoulders slightly off the floor.
- Place your fingers just above your belly button.
- Gently press down with your fingers. If you feel a gap between your abdominal muscles, or a small “bulge,” this could indicate diastasis recti.
Typically, a gap of more than 2 centimeters is considered diastasis recti. However, you should confirm this with a healthcare professional or physical therapist who specializes in postnatal care.
The Impact of Diastasis Recti on Your Body
A noticeable gap between your abdominal muscles can affect more than just your appearance. Diastasis recti can lead to:
- Lower back pain: Due to the core’s instability, your lower back may bear extra strain.
- Poor posture: The core plays a key role in maintaining upright posture, and weakened core muscles can lead to slumping.
- Hernias: Although rare, severe cases of diastasis recti can lead to abdominal hernias.
- Pelvic floor dysfunction: Diastasis recti is often accompanied by weakened pelvic floor muscles, which can lead to issues like urinary incontinence.
Treating Diastasis Recti: Safe and Effective Strategies
The good news is that with the right approach, many people can manage or even reverse diastasis recti. Here are some actionable tips:
1. Core-Strengthening Exercises
Exercises focused on rebuilding core strength are vital in treating diastasis recti. However, some exercises, especially those involving traditional abdominal crunches, should be avoided as they can further strain the abdominal muscles.
Safe Exercises:
- Pelvic Tilts: Lie on your back with knees bent and feet on the floor. Slowly tilt your pelvis up towards your chest, hold for a few seconds, and release.
- Transverse Abdominal Breathing: Breathe in deeply, then slowly exhale while pulling your belly button towards your spine. This activates the deep core muscles without strain.
- Knee Lifts: Lie on your back and gently raise one knee toward your chest, lower it, then switch to the other side. This movement is gentle and helps with core stabilization.
- Bird Dog Exercise: On all fours, lift one arm and the opposite leg, keeping your core tight. Hold for a few seconds before switching sides.
Avoid: Crunches, sit-ups, planks, and leg raises that can put undue pressure on your abdominal muscles.
2. Pelvic Floor Exercises (Kegels)
Strengthening the pelvic floor is important for anyone experiencing diastasis recti. Kegel exercises can help build up the pelvic floor muscles, offering support to your core and reducing pressure on the abdominal area.
3. Use of a Belly Band or Wrap
A belly band or abdominal wrap can provide additional support during the healing process. These bands help stabilize your core, reducing strain on your abdominal muscles. Wearing one can also improve your posture and prevent further muscle separation. Always consult a healthcare professional before using a belly wrap to ensure proper usage.
4. Posture Awareness
Good posture is key to preventing additional strain on your abdominal muscles. When sitting, avoid slumping and instead sit with a straight back and feet flat on the floor. When standing, maintain an upright posture by gently engaging your core muscles.
5. Consider Seeing a Physical Therapist
In severe cases, or if you’re not seeing improvement, visiting a physical therapist specializing in postpartum recovery can be beneficial. They can create a customized exercise program that targets diastasis recti without putting undue strain on your core.
Surgical Options for Diastasis Recti
While most cases of diastasis recti can be managed with exercise and lifestyle changes, some severe cases may require surgery, particularly if accompanied by an abdominal hernia. This is often seen as a last resort and is typically only considered for those experiencing chronic pain or significant functional issues.
The surgical procedure, called abdominoplasty, involves stitching the separated muscles back together. However, recovery can take time, and it’s essential to consult with a qualified surgeon to discuss risks and benefits.
Products and Tools for Managing Diastasis Recti
Several products can aid in the treatment and management of diastasis recti:
- Postpartum Recovery Belts: These belts provide gentle compression and support for your core and back.
- Exercise Balls: Useful for performing safe core exercises.
- Online Programs: There are specialized online programs and apps designed by physical therapists that provide guided exercises for diastasis recti.
Disclosure: Some of these recommendations include affiliate links, meaning we may earn a commission if you purchase through our links, at no additional cost to you. Always consult with a healthcare provider before using new tools or programs.
Prevention Tips: Reduce Your Risk of Diastasis Recti
If you’re planning a future pregnancy, here are some preventive steps to consider:
- Strengthen Your Core Before Pregnancy: Building a strong core before pregnancy can help prevent diastasis recti.
- Avoid Overexertion During Pregnancy: Stick to low-impact exercises that engage the core without strain.
- Practice Proper Lifting Techniques: Whether you’re carrying a toddler or lifting groceries, avoid heavy lifting and always engage your core.
Frequently Asked Questions (FAQ) About Diastasis Recti
Q: Can I prevent diastasis recti if I’m pregnant? A: While there’s no guaranteed way to prevent diastasis recti, strengthening your core and practicing proper posture during pregnancy can help.
Q: Will diastasis recti go away on its own? A: For some, the gap may naturally close after birth, but for others, targeted exercises and core-strengthening are needed to support healing.
Q: How soon after childbirth can I start treating diastasis recti? A: Generally, you can begin gentle core-strengthening exercises around six weeks postpartum, but consult your doctor or a physical therapist before starting.
Conclusion
Diastasis recti is a common post-pregnancy concern, but it’s manageable with the right approach. By following these exercises, adopting supportive tools, and consulting with professionals if needed, you can effectively treat and manage diastasis recti. Remember, healing takes time—focus on progress and celebrate small victories along the way.