Diastasis Recti: Effective Exercises and Treatment Options

Diastasis recti, or 'abdominal separation,' involves the separation of abdominal muscles, which commonly occurs during and remains after pregnancy. This article covers what diastasis recti is, how to recognize its symptoms, and learn how to properly heal.

Key Takeaways

• Diastasis recti is the separation of the rectus abdominis muscle, often resulting from pregnancy, and can lead to physical issues impacting posture and overall function.
• Key symptoms include a noticeable abdominal bulge, persistent lower back pain, poor posture, and reduced core strength; timely diagnosis is essential for effective treatment.
• Intelligent and progressive postpartum core and pelvic floor rehabilitation exercises can be effective in healing abdominal separation and regaining strength and fucntion.

Understanding Diastasis Recti and Rectus Abdominis Muscles

Diastasis recti, often referred to as DRAM, is the medical term for the separation of the “six-pack” muscles or rectus abdominis muscles. This condition frequently develops during and following pregnancy due to the linea alba—the connective tissue running along the center of your abdomen—being stretched and becoming thinner. As a result of accommodating a growing baby, your expanding stomach takes on additional pressure that can lead these particular muscles to part ways.

Diastasis recti occurs when the abdominal muscles take on pressure from the growing uterus, leading to a separation of the rectus abdominis muscles.

The role of functional core muscles is pivotal in providing stability to one’s spine and pelvis. The occurrence of diastasis recti results in an abdominal gap which diminishes how effectively these key functions are carried out by this muscle group, potentially leading to various physical issues. More than just aesthetic effects come with such separation. It may influence posture, pelvic floor, and equilibrium while also contributing to aches and pain when engaging in daily activities.

Acknowledging what diastasis recti entails—also called diastasis—is essential for proper management strategies. Particularly since up to one-third of women might encounter postpartum symptoms linked with this issue—it’s crucial for paving the way towards recovery through proactive steps taken upon recognizing its signs early on.

Identifying Symptoms of Diastasis Recti

Identifying the signs of diastasis recti abdominis is crucial for early intervention. One obvious indicator is a bulge or ridge that appears along the center of the abdomen, particularly noticeable when tensing the abdominal muscles. This protrusion tends to be more evident during activities that put extra pressure on the abdomen, such as rising from lying down or lifting substantial weights. Additionally, the area above the belly button may protrude, serving as a key indicator of diastasis recti.

Beyond this visual cue, diastasis recti may lead to various other symptoms. Common complaints among women include:

• Persistent belly distention that remains despite diet and exercise efforts
• Lower back pain resulting from inadequate spine support due to weakened core muscles
• A sensation of weakness within the central torso area
• Poor posture which can cause discomfort and heighten injury risk

If these symptoms are present, it is possible you have diastasis. Taking a self assessment or consulting with a provider like a physical therapist can help confirm if you do have diastasis.

Causes and Risk Factors

Various elements may play a role in the emergence of diastasis recti. Notably, repeated pregnancy, lack of core connection during pregnancy, and considerable weight gain are key contributors that elevate pressure on abdominal muscles. The expansion of the abdomen to accommodate a growing baby during pregnancy prompts the linea alba to stretch out and become weakened, potentially resulting in a separation of these muscles. The rectus abdominis muscle, which runs vertically and superficially along the front of the abdomen, can separate during pregnancy as a natural adaptation to this expansion.

An intrinsic weakness within both the linea alba and anterior abdominal muscles can also increase susceptibility to this condition. Those who are obese or have rapidly gained significant weight find themselves at heightened risk for developing diastasis recti. Being aware of these factors is crucial for implementing preventative actions.

Diagnosing Diastasis Recti

To identify diastasis recti, either self assessed or a healthcare provider will use a hands-on assessment. Typically the gap is measured between the left and right rectus abdominis muscles using fingers. A calipers or measuring tape can also be used during an examination. When this separation exceeds 2 centimeters and/or the tissue is not firm, it is indicative of diastasis. For more comprehensive insights into the condition, ultrasound or CT scans may be used to provide clearer images while also ensuring there are no fascial irregularities such as hernias.

Complications

Diastasis recti can lead to several complications if left untreated or if treatment is delayed. Some of the possible complications include:

• Umbilical Hernia: A hernia can occur when the abdominal wall is weakened, allowing the intestine or other organs to bulge through the opening. This can cause discomfort and may require surgical intervention.
• Urinary Incontinence: Weakened abdominal muscles can put pressure on the bladder, leading to urinary incontinence. This can result in involuntary leakage of urine, especially during activities that increase abdominal pressure, such as coughing or lifting.
• Pelvic Floor Dysfunction: Diastasis recti can also lead to pelvic floor dysfunction, which can cause symptoms such as pain during intercourse, constipation, and difficulty controlling bowel movements. This occurs because the weakened core muscles fail to support the pelvic floor adequately.
• Lower Back Pain: The abdominal muscles play a crucial role in supporting the lower back. Weakened abdominal muscles can lead to lower back pain and discomfort, making daily activities more challenging.
• Poor Posture: Diastasis recti can also affect posture, leading to a protruding abdomen and a curved spine. This can result in further discomfort and increase the risk of injury.

Non-Surgical Treatment Options

Non-invasive approaches including conservative management and targeted core corrective exercises are frequently successful in treating diastasis recti. Strengthening the transverse abdominis muscle through corrective exercise is crucial for improving abdominal separation. These methods serve as the main strategies for dealing with abdominal separation.

Through these nonsurgical interventions, numerous people experience substantial enhancement as well as complete healing of their diastasis.

Abdominal Exercises

Engaging in abdominal corrective exercises is crucial for the non-invasive healing of diastasis recti. It is important to utilize progressive exercises that activate the core, pelvic floor, as well as focus on compensations and alignment. Conversely, it’s vital to steer clear of forward flexion core exercises such as sit-ups and crunches since they might worsen muscle separation. These exercises can be progressed to once the foundation has been addressed.

Before embarking on any exercise routine, make sure to get clearance from your medical professional to guarantee it aligns with your particular health needs. Appropriate exercises will strengthen and heal core muscles.

Managing Symptoms

There are several steps that can be taken to manage symptoms of diastasis recti and prevent further worsening. Some of the ways to manage symptoms include:

• Core Corrective Exercise: Focusing on activating and progressively challenging your core system can help to strengthen the abdominal muscles and improve core stability.
• Avoid Added Pressure: Avoiding movements that add pressure to the linea alba that cause signs of intolerance like coning and back pain. When exerting is necessary, use proper breathing  and engagement techniques to minimize strain on the core.
• Maintaining a Healthy Weight: Maintaining a healthy weight can help to reduce pressure on the abdominal muscles and prevent further complications. A balanced diet and regular, gentle exercise can support weight management and overall health.

Preventing Worsening of Abdominal Separation

There are various effective measures to stop the progression of diastasis recti. A diastasis can be aggravated by increased pressure within the abdomen due to heavy lifting, rigorous exercise, and being overweight. It is advisable to steer clear of actions that cause the abdominal wall to protrude outward, for instance rising directly from a laying down position or standing up from a chair.

Adopting correct body alignment when seated and upright can greatly diminish pressure onto a diastasis recti. Transitioning onto your side before sitting up upon waking helps safeguard the abdominal muscles. It’s essential to employ proper techniques when lifting objects, especially after childbirth, in order to avoid additional stress on these muscles.

Postpartum Care and Recovery

When you are ready to heal diastasis recti postpartum the Ab Rehab Program inside the Natal has a four phase progressive approach designed to rebuild your foundation. Ab Rehab focuses on activating the deeper core muscles with targeted exercises designed for effective rehabilitation.

Following the Ab Rehab Program removes questions about what you should be doing to heal. Train specific exercises combined with attentive self-care practices for healing the abdominal muscles, paving the way for an efficient recovery journey.

Start today—join Natal for free! → www.natal.app. Follow target exercises to strengthen and heal your diastasis recti.

Frequently Asked Questions

Does diastasis recti go away on its own?

Diastasis recti may resolve on its own for many women, with approximately half experiencing improvement within 12 months postpartum.

However, it often requires targeted exercises for optimal recovery.

How do I fix my diastasis recti?

Concentrating on exercises that bolster the transverse abdominis (TVA) is pivotal in effectively managing diastasis recti, because they aid in stabilizing muscles that have been extended and facilitate healing.

It is essential to integrate these specific exercises into your exercise regimen to ensure a successful recovery from diastasis recti.

What is diastasis recti?

Diastasis recti is a condition characterized by the separation of the rectus abdominis muscles, often resulting from the stretching of the linea alba during and after pregnancy.

Diastasis can affect postpartum recovery and physical fitness.

What are the common symptoms of diastasis recti?

The common symptoms of diastasis recti include a noticeable bulge in the midline of the abdomen, lower back pain, a sense of weakness in the midsection, and poor posture.

These signs indicate a separation of the abdominal muscles and may require attention for proper management.

How is diastasis recti diagnosed?

Diastasis recti is diagnosed through physical examination, which assesses the distance between the rectus abdominis muscles.

‍