Diastasis recti is a condition that affects many people, particularly women after pregnancy, but it can also occur in men and individuals who experience significant weight changes or high levels of abdominal pressure. While the term might sound daunting, understanding what diastasis recti is and how to manage it can help you regain control of your body and core strength. In this blog post, we’ll break down the condition, its causes, and the best ways to manage and heal it.
What Is Diastasis Recti?
Diastasis recti refers to the separation of the rectus abdominis muscles, which are the two long vertical muscles that run down the front of your abdomen. These muscles are responsible for the six-pack look when toned and also play a vital role in stabilizing your core.
During pregnancy, as the uterus expands to accommodate the growing baby, it puts pressure on the abdominal wall. This pressure can cause the connective tissue between the two sides of the rectus abdominis muscle to stretch and thin, resulting in a gap. After childbirth, this separation might not heal completely, leaving individuals with a noticeable bulge or weakness in the abdominal area.
Although diastasis recti is commonly associated with pregnancy, it can also occur in non-pregnant individuals, particularly those who engage in excessive abdominal pressure due to heavy lifting, obesity, or even certain exercises. It’s important to note that diastasis recti is different from a hernia, which involves the protrusion of internal organs through a weakened area of the abdominal wall.
Symptoms of Diastasis Recti
Diastasis recti can manifest in various ways, and the severity of symptoms varies from person to person. Common symptoms include:
Visible Bulge or Dome
One of the most noticeable signs is a bulge or dome shape that appears when you sit up or perform certain movements, especially if you press on the abdomen.
Weakness in the Core
Individuals may experience a general feeling of weakness or instability in the core area, especially when lifting objects or performing daily tasks that require abdominal strength.
Back Pain
As the abdominal muscles are integral to maintaining posture and stability, the weakening of these muscles can lead to back pain or discomfort.
Poor Posture
The separation of the abdominal muscles can affect posture, leading to slouching or difficulty maintaining an upright position.
Bloating or Digestive Issues
In some cases, diastasis recti can cause bloating or discomfort, particularly after meals, due to the weakened abdominal wall.
Causes of Diastasis Recti
While pregnancy is the most common cause of diastasis recti, there are other factors that can contribute to the condition, including:
Multiple Pregnancies
Carrying more than one child, or multiple pregnancies over time, increases the risk of developing diastasis recti as the abdominal wall undergoes repeated stretching.
Excessive Abdominal Pressure
Lifting heavy objects, being overweight, or engaging in exercises that create significant pressure on the abdominal area (such as sit-ups or crunches) can contribute to diastasis recti.
Age
The risk of developing diastasis recti increases with age as the connective tissue between the muscles becomes less elastic and more prone to damage.
Genetics
Some people may be more prone to developing diastasis recti due to their genetic makeup or existing muscle imbalances.
How to Manage and Treat Diastasis Recti
The good news is that diastasis recti is often treatable and can be managed effectively with a combination of lifestyle changes, exercises, and physical therapy. Here are some strategies for healing and managing the condition:
Seek Professional Guidance
If you think you might have diastasis recti, it’s important to seek advice from a healthcare professional, like a physical therapist or a doctor. A physical therapist can evaluate the extent of the condition and create a tailored treatment plan to strengthen your core and prevent the separation from getting worse. In some cases, if left untreated, severe diastasis recti may require surgical intervention, such as a tummy tuck, which can leave tummy tuck scars.
Core Strengthening Exercises
Focus on exercises that gently strengthen the muscles of your core without causing further strain. Some exercises that are effective for managing diastasis recti include:
- Pelvic Tilts: This exercise helps engage the deep abdominal muscles and improve spinal alignment.
- Heel Slides: A gentle exercise that targets the lower abdominal muscles while maintaining a neutral spine.
- Kegel Exercises: Although primarily known for pelvic floor health, kegels can also help support the abdominal muscles and improve core strength.
- Modified Planks: A modified plank can be beneficial for strengthening the core while reducing the strain on the abdominal wall.
Avoid Certain Movements
While you’re working on strengthening your core, it’s important to avoid exercises that can put excessive pressure on the abdominal muscles. This includes traditional sit-ups, crunches, or any movement that causes the stomach to bulge out.
Bracing and Supportive Devices
For those with more severe cases of diastasis recti, using a support band or brace around the abdomen can help provide stability during physical activities. This can offer temporary relief and assist with posture as the muscles heal.
Maintain a Healthy Weight
Achieving and maintaining a healthy weight can reduce unnecessary pressure on the abdominal muscles, potentially aiding in the healing of diastasis recti.
Patience and Consistency
Healing diastasis recti takes time, and it’s important to be patient with your body. Consistency with exercises and following professional guidance will lead to improvement over time.
In Conclusion
Diastasis recti may be a common condition, but it’s not something you have to live with indefinitely. Understanding what it is, how it occurs, and the steps you can take to manage it can make a world of difference in your recovery journey. With the right exercises, support, and professional guidance, you can rebuild your core strength and enjoy improved posture, stability, and overall well-being.
