Understanding Diastasis Recti: Causes, Symptoms, and Effective Treatments
Share this blog post!
Diastasis Recti, a condition characterized by the separation of the abdominal muscles, is a common yet often misunderstood issue among postpartum individuals. This condition occurs when the connective tissue (linea alba) between the rectus abdominis muscles (the “six-pack” muscles) stretches, causing a gap. It's important to address Diastasis Recti not only for aesthetic reasons but also for the significant impact it can have on a birthing person’s core strength, stability, and overall well-being.
Causes of Diastasis Recti
Diastasis Recti is primarily caused by the increased pressure on the abdominal wall during pregnancy. Factors that contribute to this condition include:
Pregnancy
Improper breathing mechanics
Weightlifting injuries
Poor posture: Postural issues can exacerbate the strain on the abdominal muscles.
Inadequate core strength: A weak core before and during pregnancy can make the muscles more susceptible to separation.
Symptoms of Diastasis Recti
Recognizing the symptoms of Diastasis Recti is crucial for early intervention. Common signs include:
A noticeable bulge or “pooch” in the stomach, especially when straining or contracting the abdominal muscles.
Lower back pain due to weakened core support.
Pelvic floor dysfunction, which can lead to urinary incontinence.
Poor posture and associated discomfort.
Abdominal bloating
Urinary or fecal incontinence
Constipation
Pelvic or hip pain
Sacroiliac joint pain
Lack of core strength and function
Pain when walking or performing everyday tasks
Effective Treatments for Diastasis Recti
Treating Diastasis Recti involves a multi-faceted approach aimed at strengthening the core, improving posture, and supporting overall recovery. Here are some effective techniques:
Core Rehabilitation Programs
Programs like Restore Your Core and Body Ready Method are specifically designed to address Diastasis Recti. These programs focus on:
Safe and effective exercises to strengthen the deep core muscles.
Breathing techniques to support core engagement.
Postural adjustments to reduce strain on the abdominal muscles.
Gradual progression to more challenging exercises as the core strengthens.
Abdominal Massage
Incorporating Abdominal Massage into your recovery routine can significantly aid in the healing process. Abdominal massage helps by:
Encouraging blood flow to the affected area, promoting healing.
Reducing scar tissue formation.
Helping to realign the abdominal muscles and connective tissue.
Pelvic Floor Physical Therapy
Pelvic floor physical therapy is a great compliment to massage as a treatment for Diastasis Recti. This therapy involves:
Assessment: A thorough evaluation of the pelvic floor muscles and their function.
Targeted Exercises: Specific exercises to strengthen both the pelvic floor and the deep core muscles.
Manual Therapy: Techniques to release tension and improve muscle function.
Education: Guidance on proper body mechanics and posture to support recovery.
Support for Diastasis Recti Recovery
Diastasis Recti is a manageable condition with the right approach. By combining abdominal massage, Body Ready Method®️, Restore Your Core, and pelvic floor physical therapy, people can effectively heal and regain their core strength. At the Prenatal Massage Center, we are committed to providing comprehensive support to help you navigate postpartum recovery and achieve optimal health.
Frequently Asked Questions
What causes diastasis recti?
The primary cause of diastasis recti is the increased pressure on the abdominal wall during pregnancy. As the uterus expands, it stretches the abdominal muscles and connective tissue. Other factors that can contribute to diastasis recti include improper breathing mechanics, weightlifting injuries, chronic poor posture, and inadequate core strength before and during pregnancy. These factors can weaken the abdominal wall and make it more susceptible to separation.
How do you know if your abdominal muscles are separated?
The most common way to self-check for diastasis recti is by lying on your back with knees bent and gently lifting your head and shoulders off the ground. If you feel a gap or bulge between your abdominal muscles, it's possible you have diastasis recti. However, it's crucial to consult a pelvic floor specialist for a proper assessment and diagnosis.
What happens if you have diastasis recti?
Diastasis recti can lead to a range of issues. It often contributes to lower back pain due to the weakened core muscles' inability to properly support the spine. It can also lead to pelvic floor dysfunction, which can manifest as incontinence, prolapse, and other pelvic health problems. Additionally, poor posture often accompanies diastasis recti, leading to pain and discomfort in various areas of the body.
Will diastasis recti heal on its own?
In mild cases, diastasis recti may improve over time, particularly with mindful movement and good posture. However, more serious cases require active intervention through targeted exercises and therapies to see substantial improvement.
How do I fix my diastasis recti?
Diastasis recti can't be instantly fixed, but it can be effectively managed and improved. A combination of approaches is often most effective. Core rehabilitation programs like Restore Your Core and Body Ready Method are specifically designed to address the issue with safe exercises and techniques that strengthen deep core muscles and improve abdominal wall function. Abdominal massage can also play a role in promoting healing by increasing blood flow, reducing scar tissue, and realigning muscles. Additionally, pelvic floor physical therapy is a valuable tool, focusing on strengthening the pelvic floor and core, improving posture, and educating you on proper body mechanics for long-term support.
What happens if you ignore diastasis recti?
Ignoring diastasis recti can lead to the worsening of existing symptoms and potentially create new problems. You might experience increased back pain, worsening pelvic floor dysfunction, and deteriorating posture. Additionally, it can become more difficult to engage your core effectively, impacting your ability to perform daily activities and exercise safely. Addressing diastasis recti proactively is essential for preventing further complications and promoting overall well-being.
What to avoid if you have diastasis recti?
Certain activities can worsen diastasis recti, so it's important to be mindful of your movements and avoid exercises that put excessive strain on the abdominal muscles. Heavy lifting should be avoided until your core has healed, and be cautious not to strain during bowel movements. Additionally, any activity that causes your abdominal muscles to bulge or dome is a sign that you're putting too much strain on the area and should be modified or avoided.
Share this blog post!