What Is Diastasis Recti?
Do you have Diastasis Recti?
In this post I want to cover Diastasis Recti (DR) which is the separation and weakening of the rectus abdominus connective tissue.
This separation can be classified as a split of two or more fingers wide that occurs during and post pregnancy. The hormone relaxin during pregnancy is a game changer as it allows for ligaments to become more lax. If you picture your six pack muscles (rectus abdominus) the connective tissue that holds these two muscles together gets stretched out to make room for your growing baby. This will often result in the weakening of the abdominal connective tissue challenging core stability, and often resulting in lower back and pelvic pain. Once baby is born, the goal is for this connective tissue to return back to its original place and tension, but unfortunately this doesn’t always happen.
Here are some factors that contribute to having DR:
1. Multiple babies: if you carried more than one baby in your belly.
2. Excessive intra-abdominal pressure: DR is a pressure problem.
3. Incorrect exercises: Performing core exercises without proper core engagement.
Signs of core dysfunction and/or DR:
1. Coning or bulging of the abdomen when moving positions.
2. Feeling like your abdominals are being pulled apart during pregnancy
3. Protruding belly post pregnancy.
Although not every person will experience a “true diastasis” (2 fingers or more) most will experience some form of core dysfunction. So how do I know if I have DR? At your six-week postpartum appointment your doctor should be checking for it, though this is not standard procedure. And because not all mamas get assessed for DR I have included steps for you to check yourself.
Follow these steps (or video below)
Lay on the floor with your knees bend at 45-degree angle.
Using your index and middle finger palpate above, on, and bellow the belly button.
Slightly raise your head and shoulders off the floor, with your two fingers feel for any separation between the rectus abdominus (six pack muscles).
You want to check for width (horizontally) between the muscles (2+ is considered a true DR) and depth, how deep do your fingers sink down into your belly (is there any tension?).
How can I begin to heal it?
I would first highly recommend connecting with a Pelvic floor physical therapist or a pre/postnatal fitness professional. They would be able to asses you and guide you on your path towards healing. Now, if those are not options for you at the moment these are some steps you can take.
1. Check yourself for DR.
2. Record your width, tension and any visible coning of the abdomen when sitting up or moving positions.
3. Connect to your inner core. Stop any traditional core exercises (sit ups, crunches, Russian twists, v-ups, planks) until you master the basic 8 core connection exercises. These will help you properly connect to your deep core and pelvic floor getting you towards better health and healing.
What I want you to take from this post is that DR is not as bad as some make it out to be, and there is so much you can do to manage it and heal it. Yes, the width (gap) is important specially if it’s affecting your quality of life, but the key is in the depth, tension an function. The tension and integrity of your linea alba can determine the level of function you have within your core and body movement. Diastasis Recti is not something to fear, instead something to be aware of and work on towards healing.