What is Diastasis Recti?
What is Diastasis Recti and why treatment should go far beyond just “closing the gap”
It’s HARD to find consistent information out there on this topic. When you find out you have diastasis and are trying to navigate how to move through your life while still optimizing your diastasis healing.. the struggle is real.
This topic is near to my heart because this was part of my postpartum journey with my son. I was a brand new mom of two and trying to get back to movement and working and this included practicing and teaching yoga!
Check out the last pic of me being the model for my continuing education course a few years ago because mine was so interesting! ?
What is diastasis recti?
Diastasis recti is a condition in which the 2 sides of the outermost layer of the abdominal muscles widen, as the tissue connecting them (the linea alba) stretches. This typically happens in women during and following pregnancy due to the stretching of the abdominal wall. However, DRA can also occur in men and women who have never been pregnant.
What factors may increase your risk?
- Age
- Pregnancy/postpartum
- History of multiple pregnancies
- Having many pregnancies
- Vocation that involves repetitive heavy manual labor including lifting
- Genetics-baseline level of connective tissue strength/density
The abdominal muscles play a vital role in our postural support, functional movement, trunk stability, breathing, pelvic floor function and in the protection of our internal organs. As a result, diastasis recti can negatively affect these functions and can lead to an increased risk of injury, pain and pelvic floor dysfunction.
Our deepest layer of the abdominal muscles, the transverse abdominals, work TOGETHER with other muscles, their “teammates” that make up our “deep core”. These include the pelvic floor muscles, the diaphragm and small muscles along the spine called the multifidus. These “team players” function best when they are well COORDINATED and function together to manage intra-abdominal pressure and provide a strong but mobile foundation for which the body can move from with integrity.
Therefore, the width of the diastasis (distance between the 2 muscle bellies of the rectus abdominis) as well as depth are only a few small factors to consider. What is REALLY important is how well the whole system can function together to contain and control of intra-abdominal pressure and to improve the connective tissue’s ability to transfer and support transfer of loading across the abdominals. This means developing healthy strategies to coordinate our breath and muscle activation patterns as we move through our lives.
How do I know if I have diastasis recti?
Diastasis recti itself does not usually cause pain along the abdomen so it is not something that is usually known unless we look for it.
Possibly symptoms include
- A visible and palpable gap of the rectus abdominis muscle
- Feelings of lack of tone within the abdominal muscles
- Pelvic floor muscle dysfunction that causes urinary or bowel problems (incontinence, leakage, constipation, etc).
- Low back or pelvic or hip pain
- Feeling weak through the midsection
- Following a cesarean section (C-section), scarring of the incision may accentuate the symptoms associated with DRA
So, I have diastasis recti. What now?
- Pay attention to your posture. Avoid flaring your ribs out during functional tasks such as reaching overhead
- Be mindful of your BREATH. When you lift your child or a heavy object, exhale and gently engage your abdominals as you move through the task. Avoid holding your breath!
- Hold off on abdominal crunches, reverse crunches, burpees, planks, mountain climbers, abdominal exercises with both legs off the ground. (NOT FOREVER...just until you have been cleared by your therapist)
- Avoid excessive back bends or extreme rotational movements (especially with any resistance)
- Consider wearing some mild compression such as a “Bella Band” or high waist yoga pants (In some cases other forms of braces or taping can be useful but consult your therapist first)
- Consider your diet and try to avoid eating foods that increase bloating
- Avoid straining when having a bowel movement and address symptoms of constipation
- Consult a physical therapist who specializes in the treatment of DRA prior to returning to your previous workout routine (bootcamp, yoga, barre, rock climbing, weightlifting)
*In most cases, these restrictions are NOT long term but it is important to re-gain adequate strength, control, and coordination of the abdominals and surrounding regions of the body during the specific movements or exercises you are looking to perform. This is where a physical therapist comes in handy!
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