Diastasis Recti: A Complete Guide For New Mama

Diastasis recti refers to the separation of your ab muscles that are in front and stretch excessively during the pregnancy to accommodate your growing baby and uterus walls. It is a condition that affects many women, especially during and after pregnancy. It occurs when the rectus abdominis muscles separate right in the middle and create a gap that you may feel when you touch them. This gap can make your belly stick out or seem uneven, and if not treated, it might cause other problems, like hernia or abdominal content.

If you feel like you are experiencing diastasis recti, here is a complete guide to help you understand and manage this condition.

What Caused Your Ab Muscle Separation?

Here are some of the main causes of separation of your ab muscles:

1. Increases Pressure on Ab Muscles During Pregnancy

When you are pregnant, your uterus walls exert pressure on the ab muscles and make them stretch. This stretching sometimes causes separation in the connective tissue binding your ab muscles in the front, called linea alba.

2. Hormonal Ups & Downs

Hormonal changes during pregnancy sometimes soften or weaken the connective tissues, possibly contributing to the separation of the linea alba.

3. Multiple Pregnancies

If you have had multiple pregnancies, it means your abdominal muscles are stretched before leading them to weakness over time. 

4. Ageing

As we age, the connective tissues weaken and become less elastic. This natural tissue change, when combined with factors like weight gain or improper exercise techniques.

How To Test If I Have Diastasis Recti?

Here is a step-by-step guide to check if you have an abdominal muscle separation:

• Lie down on your back over a comfortable surface like a yoga mat. 
• Bend your knees and place your feet a hip-width apart and flat on the surface. 
• Relax yourself. 
• Support your head by placing one hand under it. 
• Use two fingers of the other hand to feel your ab muscles just above your belly button. 
• Crunch forward by gently lifting your shoulder and head off the ground
• Remember to only engage your abs and not put extra pressure. 
• As you crunch, move your fingertips in the midline of your 6-pack muscles. 
• Feel for any separation or gap—it will be like a soft or hollow space, and you may feel two edges of the separated muscles.
• The gap’s width is often measured with two fingertips. 
• If you feel the gap is more than 2 finger widths, this is considered a diastasis recti.  
• Perform the test along your midline to check if the separation varies. 

After this examination, if you suspect diastasis recti, talk to your doctor right away for prompt management.

What Are Associated Symptoms Of Diastasis Recti?

Noticeable symptoms of Diastasis Recti include:

• A bulge or pooch

There may be an easily noticeable belly bulge when your muscles are tensed, such as when you get up from a lying position or perform sit-ups. 

• Pain in Lower Back 

The stomach muscles are very important in supporting the back. Weakness or separation of these muscles increases the incidence of back pain.

• Bad Posture

As the abdominal muscles weaken, maintaining good posture becomes difficult. This might result in slouching or a swayback appearance.

How To Treat Diastasis Recti?

The most common and arguably most effective Diastasis Recti treatment is physical therapy. There are effective diastasis recti exercises that can help strengthen core muscles and reduce the gap. These exercises aim to fire up your deep stomach muscles, including the transverse abdominis, a corset-like muscle that wraps around your torso.
Some common diastasis recti exercises include:

1. Pelvic tilt
2. Heel slides
3. Bridging
4. Abdominal breathing

How To Take Care When Ab Muscles Are Separated?

While strengthening exercises are very important, avoiding activities that might aggravate the condition is equally important. 

• Avoid activities that put pressure on the stomach, such as:
  • Sit-ups
  • Crunches
  • Heavy lifting
• Maintain a neutral spine and watch your posture. 
• Avoid slouching
• Support your core with supportive garments like maternity belts. 
• Hold your belly when you sit or stand. 
• When getting out of bed, roll onto your side first and use your arms to push forward rather than exerting your abs to get up. 
• Avoid rapid or jerky movements that may increase pressure on the abs. 
• Eat foods that do not cause constipation, as constipated stools affect your abs.

What’s More Than Diastasis Recti Exercises?

Empower RF treatment in Bradford is an amazing technology that helps with diastasis recti. This is an advanced women’s wellness treatment that combines the powers of radiofrequency energy and electrical muscle stimulation to strengthen and activate your muscles while improving their elasticity. The FormaV tool of Empower RF treatment is used for diastasis recti and in minimal downtime, it gives amazing results that not only fix the separation but improve your overall postpartum health. Consult an expert practitioner to determine your eligibility for this treatment and take control of your overall well-being.