Although not a familiar or much-discussed medical term, the condition of Diastasis Recti (“DR”) is one that affects an overwhelming number of new and expectant mothers among others. They often display a small pooch near the stomach area. The condition is characterized by an abdominal weakness followed by a division of muscles in the mid-abdomen region.
In biological terms, DR occurs when the tissues that form a connection between each side of rectus abdominis (linea alba) undergo a thinning and widening process. This process is not always a cause for concern, as the linea alba naturally widens to create space for your growing uterus and baby while at the same time allowing your organs to function normally.
Keep it in mind that pregnancy is not the sole cause of abdominal separation. Abdominal pressure is the root cause, and it goes without saying that pregnancy does create much of this pressure.
Diastasis Recti Symptoms
Protruding Stomach
DR often reveals itself in the form of a protruding postpartum stomach (the bulging of the belly), despite regular exercise. With this condition, the abdominal wall weakens without the lean connective tissues providing needed support. The abdominal organs find no support by way of connective tissue, thus resulting in a noticeable protrusion. However, having a flat and washboard abs doesn’t mean you are free from DR.
Lower Back Pain
Lower back pain is a common condition, and one generally identified as a symptom of diastasis. When a person sits with a hunched back, the individual’s pelvis and abdominal wall weaken; thus resulting in sacroiliac (a physical instability). If you encounter these symptoms, then chances are that you may have diastasis.
Weak Pelvic Floor
Have you been facing incontinence issues? They may be a sign of pelvic floor dysfunction. A weakened internal core, coupled with poor pelvic alignment, leads to this common health challenge. And as it turns out, DR is highly associated with this weakened core and pelvic organ prolapse.
Diastasis Recti Test
A quick and simple test can determine whether you have DR, as well as the progress and extent of this condition. If you are unable to perform any of these low impact tests or is unsure of the outcome, then, by all means, consult a physician.
The overall goal of this test is to identify the muscle gap and strength of the connective tissue at the core and judge its overall likelihood to cause weakness in the stomach.
To complete the test, follow these steps:
Step 1: Lie down on your back and bend your knees.
Step 2: Relax your abdominal muscles and tilt your head. Flex the ab muscles. Feel for the ridges that are connecting the muscles with the use of two to four fingers.
When testing for DR, never lift your shoulders, only raise your neck and head. Feel the area above and below the belly button, you will be able to tell the width and depth of the gap by how many fingers the gap can fit.
Healing Diastasis Recti
The healing and repairing of DR demand restorative work on the pelvic floor, core, and separation as a whole. Indeed, recent research has revealed that women suffering from DR are prone to pelvic floor dysfunction and urinary incontinence.
Post childbirth, for optimal body functioning, one should focus on rehabilitating and restoring the health and strength of the connective tissue required to support and promote the correct functioning of the abdominals instead of focusing on closing the abdominal gap.
The key to healing DR is through breathing techniques that engage and connect the deep abdominal muscles and avoiding certain exercises like knee tucks, sit ups, crunches and planks and generally exercises that creates too much intra -abdominal pressure that cause the coning / bulging down the centre of your belly. Until you are able to establish the breath and core connection, all exercises that gives you the appearance of “coning” means your body is not ready for it and should be avoided. Any exercises that brings your ribs and hips closer together should be avoided during pregnancy as well.
Coning of Belly
While there are many available sources on the net that recommends “DR safe” exercise, we would caution you against adopting these exercises without first consulting a certified pre& post-natal trainer simply because some of these exercises that claim to be “DR safe” aren’t safe and the execution of these exercises require monitoring and supervision under a watchful eye. Bear in mind that improper execution will worsen your DR and prolong the recovery process.
Instead what you can do is to be aware and conscious of daily habits that may worsen your DR and change this habitual behaviour. For example, leaning in and forward on the basin while brushing your teeth deactivates your core and place the weight of bearing your body on the lower back, stand straight or hinge your hips back instead. While doing your daily chores, always try to pull in your stomach; and when lifting objects of the ground or carrying your child, engage your core first, come into a squat position and fire up your glutes to do the picking up, this lessens the excess pressure that your spine has to undergo when you lean forward at a sharp angle.
Some DR sufferers choose to rely on garments to hold their stomach in while some opt for expensive tummy tuck surgery, while they may improve the appearance of a bulging tummy, it is a band-aid solution and does not fix the underlying weak core. A weakened corset muscle can serve as the root cause of many number of common physiological issues and we would encourage you to see a certified pre& post-natal trainer to take charge and be empowered for the betterment of your health.
