Understanding Diastasis Recti and How to Manage It
Diastasis recti (DR) is a condition where the connective tissue between the two sides of the rectus abdominis muscle (commonly known as the “six-pack” muscles) becomes stretched and weakened. This causes the abdominal muscles to separate, creating a visible bulge or “pooch” in the midsection.
In this post, we’ll cover all you need to know about diastases recti, so you can start to make changes today.
We’ll cover:
- What Are the Symptoms of Diastasis Recti?
- How common is Diastasis Recti?
- How to Check for Diastasis Recti at Home
- What Causes Diastasis Recti?
- Risk Factors for Diastasis Recti
- Non-Surgical Treatments for Diastasis Recti
- Surgical Options for Severe Cases
- Tips for Prevention During and After Pregnancy
- Preventive Measures for Non-Pregnancy Cases
- FAQ’s
While diastasis recti is most commonly associated with postpartum women, it can also affect men, people with rapid weight changes, or those who engage in improper heavy lifting. Addressing diastasis recti is essential not only for cosmetic reasons but also for improving core strength, posture, and overall well-being.
Symptoms and Diagnosis
What Are the Symptoms of Diastasis Recti?
Some of the most common symptoms include:
– A noticeable bulge or ridge running down the center of the abdomen.
– Weakness in the core, making it difficult to perform certain movements.
– Lower back pain due to reduced core support.
– Poor posture and pelvic instability.
For some, diastasis recti may also cause bloating or discomfort, especially after meals or physical activity.
How common is Diastasis Recti?
There have been some large studies into how prevalent Diastasis Recti is in pregnant and postpartum women.
The findings vary somewhat between studies, but in any case, it’s safe to say that they’re extremely common.
Here’s a summary of the findings of two major studies:
- 60% of women demonstrated DR at 6 weeks postpartum, and 32% at 12 months postpartum. (Sperstad et al., 2016)
- 100% of women demonstrated DR at their due date, and 39% at 6 months postpartum. (Mota et al., 2015)
How to Check for Diastasis Recti at Home
You can perform a simple self-check at home:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand on your abdomen, with your fingers just above your belly button.
3. Lift your head and shoulders slightly off the ground, as if doing a small crunch.
4. Feel for a gap or separation between the sides of your abdominal muscles.
If you feel a gap of more than two fingers wide, it’s a sign of diastasis recti. For an accurate diagnosis, consult a healthcare professional.
Causes and Risk Factors
What Causes Diastasis Recti?
- Pregnancy and childbirth: The growing uterus stretches the abdominal muscles and connective tissue. Hormonal changes during pregnancy, particularly increased levels of relaxin and estrogen, further soften the connective tissue, making it more prone to separation.
- Incorrect exercise techniques: Straining the core during improper weightlifting or exercises like crunches and sit-ups can increase intra-abdominal pressure, contributing to muscle separation.
- Rapid weight changes: Significant weight gain or loss can weaken the abdominal wall due to increased strain or loss of muscle tone.
- Chronic coughing or straining: Conditions such as chronic obstructive pulmonary disease (COPD) or frequent heavy lifting without proper core engagement can increase the risk.
- Genetic predisposition: Some individuals may have naturally weaker connective tissue or less resilient fascia, making them more susceptible.
Risk Factors
- Multiple pregnancies, particularly within short intervals.
- Carrying twins, triplets, or large babies, which place greater strain on the abdominal wall.
- High-impact or intense abdominal exercises performed incorrectly.
- Being over the age of 35 during pregnancy, as connective tissue elasticity decreases with age.
- Obesity, which increases abdominal pressure and weakens the core muscles.
Treatment Options
Non-Surgical Treatments for Diastasis Recti
For most individuals, non-surgical options can effectively address diastasis recti.
These include:
– Manual Therapy: Osteopathy and physical therapy can help by restoring movement, reducing tension, and supporting the healing of connective tissue.
– Targeted Core Exercises: Strengthening the deep core muscles, such as the transverse abdominis, is key to recovery.
Examples of Gentle Exercises:
– Pelvic Tilts: Lie on your back with knees bent and gently tilt your pelvis upward, engaging your core.
– Modified Planks: Begin on your hands and knees, keeping your core engaged without excessive strain.
– Breathing Techniques: Diaphragmatic breathing helps activate the deep core muscles.
Surgical Options for Severe Cases
Surgery is typically reserved for severe diastasis recti cases where non-invasive treatments have not been successful. Abdominoplasty, or a “tummy tuck,” can repair the separation, but it’s essential to explore conservative treatments first.
Preventing Diastasis Recti
Tips for Prevention During and After Pregnancy:
- Engage in prenatal exercises: Focus on gentle core-strengthening movements such as pelvic tilts and cat-cow stretches to build resilience in the abdominal wall.
- Practice good posture: Maintaining proper alignment reduces strain on the core and pelvic floor.
- Avoid high-impact movements: Steer clear of exercises or activities that increase intra-abdominal pressure, such as heavy lifting or crunches.
- Use abdominal support garments: Wearing a maternity belt or postpartum wrap (as advised by your healthcare provider) can provide additional support.
- Incorporate breathing exercises: Diaphragmatic breathing strengthens the deep core muscles and improves coordination between the diaphragm and pelvic floor.
Preventive Measures for Non-Pregnancy Cases:
- Prioritize proper form during exercise: Learn correct lifting techniques to avoid unnecessary core strain.
- Strengthen the core gradually: Focus on exercises that build the transverse abdominis and other stabilizing muscles before advancing to more intense routines.
- Maintain a healthy weight: Excess abdominal fat can increase pressure on the abdominal wall, while rapid weight loss may reduce muscle tone.
- Avoid chronic straining: Address conditions like constipation or chronic coughing that place repeated stress on the abdominal muscles.
When to Seek Professional Help
If you’re experiencing persistent symptoms or are unsure how to address diastasis recti on your own, professional help can make all the difference. Osteopaths and physical therapists can:
– Provide personalized assessments and treatment plans.
– Teach you safe and effective exercises.
– Offer manual therapy to support tissue healing and muscle alignment.
FAQ’s:
Can diastasis recti heal on its own?
Mild cases may improve naturally with time and proper exercises. However, professional guidance often speeds up the recovery process and ensures safe healing.
How long does recovery take?
Recovery time varies depending on the severity of the condition and consistency with treatment. Most people see improvement within a few months of regular exercises and manual therapy.
What exercises should I avoid with diastasis recti?
Avoid traditional sit-ups, crunches, and heavy lifting without proper form, as these can worsen the separation.
Is surgery necessary for diastasis recti?
Surgery is rarely necessary and is only considered for severe cases where conservative treatments have failed.
Can diastasis recti cause other health problems?
Yes, untreated diastasis recti can lead to, or be associated with, issues such as back pain, poor posture, hernias, and pelvic floor dysfunction.
Conclusion: Take the First Step Toward Recovery
Diastasis recti can feel overwhelming, but with the right guidance, recovery is achievable. Whether you’re dealing with postpartum changes or other causes of abdominal separation, addressing the issue early can improve your strength, function, and quality of life.
If you suspect you have diastasis recti or want professional support tailored to your needs, our experienced osteopaths are here to help. Contact us today to book an appointment and start your recovery journey!