Diastasis Recti: Understanding and Treating Abdominal Separation

For years, I struggled to get my flat belly back, but no matter what I did, my "mommy pooch" did not disappear; Understandable after four pregnancies. I did all kinds of exercises, especially crunches, but nothing happened. I knew that my love for bread was part of the problem, but it was not the only reason, because even when I improved my diet, the result was not 100% as expected. Finally, I learned about abdominal diastasis and began to learn and take better care of my much desired six-pack 😅.

What Is Diastasis Recti?

Diastasis rectus abdominis (DRA), diastasis recti, or simply diastasis, is a problem that can affect not only pregnant and postpartum women, but also men, the elderly and people who lift weight inadequately. Understanding this condition is essential to prevent it and treat it properly.

Anatomy of Diastasis Recti

The rectum abdominis, known as "six-pack" muscles, runs vertically along the front of the abdomen and is divided into left and right sides, united in the middle by the band of tissue called linea alba. Diastasis occurs when the abdominal muscles separate due to the stretching of this stretchable band. This condition is common after pregnancy, but it can also affect other populations due to factors such as obesity, incorrect exercise and aging.

Symptoms and Identification

That protrusion in the abdomen, above or below the navel, especially when lifting some weight, squatting or coughing, making you look pregnant months or years after childbirth, or that excessive sagging in the belly, can be signs of diastasis. Other symptoms include back pain, abdominal weakness, urinary incontinence and postural problems.

How to Check if You Have Abdominal Diastasis

1. Lie on your back with your legs bent.

2. Raise your shoulders slightly from the floor looking at your belly as if you were going to do crunchs. Check if you notice a protrusion or "coning" above or below the navel.

3. Press your index and middle fingers about 2 cm above and below the navel.

4. Check if there is an interval between the abdominal muscles. A two-finger interval is considered normal. The ideal is that, when contracting the abdomen, the fingers are pushed up, but in case of diastasis, the fingers do not move, and it is even possible to put 3 or 4 fingers side by side without them moving with the abdominal contraction.

Causes

• Pregnancy: As the uterus grows it exerts pressure which can force the separation of the abdominal muscles.

• Obesity (men and women): Excess weight exerts additional pressure on the abdominal wall.

• Inadequate Weight Lifting: Incorrect exercises that increase intra-abdominal pressure can cause or aggravate diastasis.

• Aging: The loss of elasticity and strength in the abdominal muscles with age.

Treatment and Prevention

What To Do:

• Alignment: Maintaining a good posture and body alignment can help reduce the pressure on the alba line.

• Adequate Breathing: Deep breathing techniques help to correctly activate the diaphragm and reduce abdominal pressure.

• Core-Focused Exercises: Physiotherapy and/or exercises that strengthen and tone the abdominal muscles. Attention: exercises such as crunches, planks or push-ups, for example, should be avoided, as they can worsen the distance of the abdominal muscles.

• Hypopressive Exercises: Breathing techniques that create an "suction" in the abdominal cavity, strengthening the core without increasing the internal pressure. To do so, breathe deeply through your nose and then release your breath through your mouth while sucking your belly in as much as you can, as if you were going to touch your bellybutton to your back. Keep moving until you need to take a breath again. Do several of these every day. You can do it while lying down, sitting or even standing, as you find more comfortable.

What Not To Do:

• Avoid High Pressure Exercises: Avoid traditional crunches, planks or push-ups and any exercise that causes bulging or increased intra-abdominal pressure.

• Incorrect Posture: Avoid postures that increase abdominal pressure, such as rib thrusting.

• High Impact Exercises: Avoid running, jumping and other high-impact exercises that can aggravate diastasis.

• Use of Postpartum Belly Wraps: This is a little controversial, because many mothers swear by the effects of postpartum wraps. However, science indicates that this can further weaken the abdominal muscles, because it replaces their work, making them "lazier".

So is it possible to correct the Diastasis Without Surgery?

Yes, it is possible to correct it without surgery. Surgery is usually performed in very advanced cases, such as in the case of a hernia. In general health professionals recommend physiotherapy or exercises at home to help cure diastasis before surgical methods.

Integrated Treatment

Diastasis should be treated as a whole body matter. Addressing only the abdominal muscles without considering general body alignment, breathing and overall strength can result in an incomplete recovery or the emergence of other problems, such as back pain and prolapses.

For effective treatment, it is advisable to seek guidance from specialized professionals, especially those with experience in pelvic health and postpartum rehabilitation. Understanding and treating diastasis recti is essential to improve health and quality of life. Remember that each body is unique, and complete recovery involves a holistic approach, which considers all aspects of movement and body health.

Now that you are better informed about diastasis, how about leaving a comment below sharing your experience or any questions you might have? And don't forget to like and share this post so that more women can benefit from this valuable information. Let's promote health and well-being together!

Sources:

Cleveland Clinic. (2022, February 8). Diastasis recti (abdominal separation): Symptoms & treatment

• Holland, K. (2020, November 18). Diastasis recti in men: What to know

• Sperstad JB, Tennfjord MK, Hilde G, Ellström-Engh M, Bø K. Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. Br J Sports Med. 2016 Sep;50(17):1092-6. doi: 10.1136/bjsports-2016-096065. Epub 2016 Jun 20. PMID: 27324871; PMCID: PMC5013086. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5013086/