One of the reasons I started this blog was to empower my clients with the knowledge and tools they need to maintain optimal health. A condition that many women, particularly postpartum, may encounter is diastasis recti. In this blog post, I will delve into what diastasis recti is, how to check for it, its appearance and feel, risk factors, prevention tips, and available treatment options.
What is diastasis recti?
Diastasis recti, also known as abdominal separation, occurs when the rectus abdominis muscles (the "six-pack" muscles) separate along the midline of the abdomen. This separation creates a gap, often due to the stretching of the connective tissue (linea alba) that holds these muscles together. While it is commonly associated with pregnancy, it can affect anyone, including men and children.
How to check for diastasis recti
Checking for diastasis recti at home is relatively simple and can be done by following these steps:
Lie down: Start by lying on your back with your knees bent and feet flat on the floor.
Head and shoulders lift: Lift your head and shoulders slightly off the ground, engaging your abdominal muscles as if you were performing a crunch.
Feel for separation: Place your fingers just above your belly button, pressing gently into your abdomen. Move your fingers side to side and up and down to feel for any gap or separation between the muscles.
Measure the gap: If you can feel a gap, measure how many fingers fit into the space. A gap of more than two finger-widths is often considered indicative of diastasis recti.
Feel for tension: If you can sink your fingers down the midline this is another indicator of diastasis recti.
What diastasis recti look and feel like
Visually, diastasis recti may present as a bulge or ridge running down the middle of the abdomen, especially when the abdominal muscles are engaged. This separation can also make the stomach appear distended or protruding.
Physically, individuals with diastasis recti may experience:
A feeling of weakness in the abdominal area.
Lower back pain.
Difficulty lifting heavy objects.
Poor posture.
A sensation of looseness or instability in the core.
Risk factors for diastasis recti
Several factors can increase the likelihood of developing diastasis recti, including:
Pregnancy: The growing uterus stretches the abdominal muscles, often leading to separation.
Multiple pregnancies: Repeated stretching of the abdominal muscles increases the risk.
Large baby or multiple births: Greater abdominal stretching is required, increasing the chances of separation.
Genetics: A family history of diastasis recti can predispose individuals to the condition.
High-intensity activities: like running, HIIT classes, Crossfit, or powerlifting too quickly after childbirth
How to help prevent diastasis recti
While it may not always be possible to prevent diastasis recti, especially during pregnancy, there are steps you can take to minimise the risk:
Maintain a strong core: Engage in safe, core-strengthening exercises throughout pregnancy and beyond. Focus on exercises that do not put excessive pressure on the abdominal wall.
Practise Good Posture: Proper posture can help reduce strain on the abdominal muscles.
Lift properly: Use a slow, controlled exhale with all lifting instead of holding your breath
Manage constipation: Create a regular healthy bowel routine and avoid breath-holding when you poop
Consult a physiotherapist: Working with a women's health physiotherapist can provide personalised guidance on safe exercises and techniques to support your core.
Treatment Options for Diastasis Recti
If you suspect you have diastasis recti, it's essential to seek professional guidance. I offer comprehensive treatment options tailored to your needs:
Physiotherapy: Specialised exercises to strengthen the core and pelvic floor muscles, focusing on gradually closing the gap.
Abdominal bracing: Using a supportive brace or wrap can help provide stability and reduce strain during the healing process.
Manual therapy: Techniques such as myofascial release and soft tissue mobilisation to improve muscle function and alignment.
Education and guidance: Providing advice on posture, body mechanics, and daily activities to support recovery.
Referral to specialists: In severe cases, surgical intervention may be necessary.
Conclusion
Diastasis recti is a common condition that can affect anyone, but with the right knowledge and support, it is manageable. By understanding how to identify and address this condition, you can take proactive steps towards a stronger, healthier core. I am here to support you every step of the way, providing expert care and personalised treatment plans to help you regain your strength and confidence.
If you have any concerns about diastasis recti or wish to schedule an appointment, please visit my website at alicannphysio.co.uk . Your journey to better health starts here.
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