Understanding Diastasis Recti Causes (and 5 Healing Options for Women)
Diastasis recti—a condition where the abdominal muscles separate during pregnancy—is more common than many people realize. It can cause discomfort and affect a woman's confidence in her postpartum body. But what exactly is diastasis recti, why does it happen, and what can you do about it? Let's dive in and explore.
What is Diastasis Recti?
Diastasis recti, often referred to as "ab separation," occurs when the two large parallel bands of muscles that meet in the middle of the abdomen separate, leaving a gap. Typically, this condition manifests as a bulge or ridge in the midline of the abdomen, particularly noticeable when you engage your core or performs certain movements.
There are ways to check yourself for a diastasis.
Causes of Diastasis Recti:
Diastasis recti most commonly occurs during pregnancy when your growing uterus puts significant pressure on your abdominal muscles. The hormonal changes that soften connective tissues during pregnancy can also contribute to this separation. While pregnancy is the primary cause, other factors such as multiple pregnancies, carrying a large baby, or having weak abdominal muscles prior to pregnancy can increase the risk of developing diastasis recti.
Read about some symptoms here.
Healing Diastasis Recti:
The good news is that diastasis recti can often be improved with targeted exercises and lifestyle adjustments. Here are some options to consider:
Physical Therapy: Working with a physical therapist who specializes in women's health can be highly beneficial. They can create a customized exercise program to strengthen the deep core muscles and improve alignment, helping to close the gap in the abdominal muscles.
Core-Strengthening Exercises: Specific exercises that target the transverse abdominis, pelvic floor muscles, and obliques can help support the abdominal muscles and reduce diastasis recti. These may include pelvic tilts, pelvic floor exercises, and modified planks.
Mindful Movement: Paying attention to posture and body mechanics throughout daily activities can make a difference. Avoiding movements that exacerbate the condition, such as heavy lifting or excessive twisting, can help prevent further separation.
Belly Binding: Some women find relief by wearing a supportive belly band or abdominal binder, especially during activities that put strain on the abdominal muscles. These garments provide external support and can help bring the separated muscles back together.
Surgical Intervention: In severe cases where conservative measures do not provide sufficient improvement, surgery may be considered. Abdominoplasty, or a tummy tuck, is a surgical procedure that can repair diastasis recti by suturing the abdominal muscles back together.
While many women suffer from diastasis recti and this condition can be troublesome for women and cause long term complications when left unaddressed, there is a lot that can be done to heal the body. Luckily, we have a wonderfully supportive community of women’s health care providers that have helped many women heal from diastasis recti. If you have been struggling with this condition, or suspect you might be in need of some care - reach out and we will be able to direct you to great providers in the area to start you on your healing journey.
