What is Diastasis Recti?
Diastasis recti is defined as the separation of the linea alba in the rectus abdominus, or the "6-pack" muscle of the abdomen. The linea alba is a network of fascial tissue that helps to stabilize forces in the abdomen.
While this condition is most common in pregnant women and immediately postpartum, it can develop in men, women, and children of all ages. During pregnancy or with weight gain, the linea alba can become stretched, allowing the rectus abdominus to separate. Research has found that up to 60% of women 6-weeks postpartum will have this separation greater than 4.5cm. And it’s not just a postpartum thing! Diastasis recti is also seen in around 28% of the general population.
Why Diastasis Recti Matters
A muscle separation to any degree is never ideal, and it does not allow for the muscle to contract effectively. If left untreated, this muscle separation in the core can lead to low back pain, poor core support during exercise, pressure imbalances, and pelvic floor muscle dysfunction.
Symptoms of Diastasis Recti
Wondering if you have diastasis recti? Here are a few common signs:
Bloating
A doming or coning in the middle of the abdomen
Constipation
Low back pain
Feelings of core weakness
The good news? Healing diastasis recti is possible and often improves without surgical intervention. With the correct progression of core exercises and behavioral modifications, we can facilitate closure of the rectus abdominis, improve core strength, and help you achieve your goals!
I Have a Diastasis Recti... Now What?
Finding out you have diastasis recti can feel overwhelming. But you’re not alone, and there are steps you can take right away:
Reduce pressure. Reducing intra-abdominal pressure and strain on the abdominal muscles can help facilitate closure and prevent further separation. Try not to hold your breath, especially when lifting, and minimize strain when bearing down.
Breathe. Make sure to practice your deep diaphragmatic breathing to engage all of your core muscles and pelvic floor.
Prioritize your health. This includes nutrition, sleep, and your mental health as well. Addressing all aspects of your health is crucial when we are healing your body.
Enjoy exercise. There is no need to stay away from exercise entirely, but be mindful of what is happening in your core during physical activity. If you are feeling any pain, weakness, or noticing coning during activity, consult with your physical therapist.
Make an appointment with a pelvic floor physical therapist! If you already completed screening for a diastasis recti, or think you may have this condition, now is a great time to make an appointment. We will assess your core, as well as surrounding musculature, to ensure that we create an individualized treatment approach to help you reach your goals.
Pelvic Floor Physical Therapy for Diastasis Recti
If you are not seeing improvement in symptoms or having difficulty connecting with your deep core muscles, pelvic floor physical therapy is a great tool for conservative management of diastasis recti. You’ll learn to connect with your core using breathwork and gentle, targeted exercises designed to close the abdominal separation without straining it. Pelvic floor PT is all about empowering you to feel stronger and more connected to your body, offering you the tools to support healing every step of the way.
Next Steps
You can absolutely heal from diastasis recti. With the right exercises and guidance, you can reconnect with your body, build strength, and feel more supported in your daily life. To take the first step in healing your diastasis recti, request an appointment with one of our pelvic floor physical therapists. We are happy to help you on this journey of healing!
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic organ prolapse, diastasis recti, constipation, pain, incontinence, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.