Discover expert advice from a Physical Therapist on effectively navigating Diastasis Recti during your postpartum journey. Learn the best tips to heal and strengthen your core muscles. Your path to postpartum healing starts here!
Are you a new mom who looks down at her stomach wondering if she has Diastasis Recti? You loosely hear about that term but you really don’t know what it is or what it looks like.
You’re starting to get a bit concerned but want to be proactive about fixing your stomach after having a baby. Trust me, you are not alone. So many moms are going through exactly what you are going through right now.
Actually ⅔ of moms are dealing with this gap in their stomach after pregnancy and are not seeking the help they need.
In this article, I will be giving you expert advice as a physical therapist on the first steps you should take when it comes to Diastasis Recti as a postpartum mom.
What Is Diastasis Recti?
Let’s start by understanding what Diastasis Recti is. Imagine your abdominal muscles are like a snug corset that keeps everything in place.
During pregnancy, the growing baby stretches these muscles, causing them to separate. This separation is what we call Diastasis Recti. It’s like your body’s way of making room for the little one to grow.
But once the baby is out, those muscles need some extra love to get back in shape. If not treated, diastasis recti often leaves a gap that is noticeable and smack in the middle of your stomach.
How Do You Say Diastasis Recti?
Diastasis recti is pronounced as “dye-uh-STAY-sis REK-tie.”
Here’s a breakdown of how to pronounce it:
- Diastasis: The first part, “diastasis,” is pronounced as “dye-uh-STAY-sis.”
- “Dye-uh” rhymes with “pie-uh,” and “STAY-sis” is pronounced like “stay-sis.”
- Emphasize the “STAY” part a bit more than the “dye” part.
- Recti: The second part, “recti,” is pronounced as “REK-tie.”
- “REK” rhymes with “wreck,” and “tie” is pronounced like the word for a necktie.
So, when you put it all together, it’s “dye-uh-STAY-sis REK-tie.”
How Common Is Diastasis Recti?
Now, you might be thinking, “Am I alone in this?”
Nope, not at all!
Diastasis Recti is like a secret society for postpartum moms.
Approximately two out of three moms deal with it.
So if you’re sporting the “mummy tummy,” you’re in good company! It’s very common, and you’re definitely not alone.
But just because moms have it and don’t say anything about it, doesn’t mean you should too. You should speak up and talk to your doctor about the gap in your stomach.
What Triggers Diastasis Recti?
Diastasis Recti is often triggered or exacerbated by factors such as:
1.) Pregnancy: The stretching of the abdominal muscles during pregnancy is a common cause.
2.) Rapid weight gain or loss: Sudden changes in weight can strain the abdominal muscles.
3.) Incorrect exercise: Performing exercises that put excessive strain on the abdominal muscles can contribute.
4.) Poor posture: Improper posture can weaken the core muscles and contribute to Diastasis Recti.
5.) Genetics: Some individuals may have a genetic predisposition to weakened abdominal connective tissue.
6.) Age: Muscle and tissue elasticity naturally decrease with age, making older individuals more susceptible.
7.) Repeated heavy lifting: Regularly lifting heavy objects without proper technique can strain the abdominal muscles.
Diagnosing Diastasis Recti
If you just want to know if you have it or if you don’t, let’s walk step by step through the process. The first step is self-discovery! Lie on your back, gently lift your head, and feel the area between your belly button and pubic bone.
If you notice a gap or a bulge, that might be a sign you have Diastasis Recti. Head on over to this page to watch how to do this test at home.
But remember, a proper diagnosis comes from a professional, so don’t be shy to reach out to your physical therapist.
Decoding Diastasis Recti Symptoms
Now, let’s chat about the signs your body might be giving you if you have Diastasis Recti. Are you experiencing back pain that is always nagging? Or maybe you’re having trouble sneezing without feeling like you’re about to pop? Diastasis Recti can be behind these issues. Some other symptoms are:
-A visible bulge or “pooch” that protrudes just above or below the belly button.
-Softness or jelly-like feeling around your belly button.
-Coning or doming when you contract your ab muscles.
-Difficulty lifting objects, walking or performing everyday tasks.
-Pain with intercourse.
-Pelvic or hip pain.
You may feel pain associated with some of these symptoms, but the ab separation itself doesn’t hurt.
Diastasis Recti Do’s and Don’ts
So, what’s the game plan if you find out you’re dealing with Diastasis Recti? First things first: Don’t panic! Your body is strong and resilient. But let’s treat it with the care it deserves.
Start by saying “goodbye” to those crunches.
Instead, focus on exercises that support your core, like gentle pelvic tilts and deep breathing. A strong core doesn’t mean six-pack abs – it means a strong foundation for your daily tasks.
Diastasis Recti Do’s
-Deep Breathing: Practice deep belly breathing to engage your diaphragm and help activate your deep core muscles without straining your abdomen.
-Pelvic Floor Exercises: Strengthen your pelvic floor muscles with Kegels or other pelvic floor exercises. A strong pelvic floor can provide support for your core.
-Gentle Core Exercises: Focus on gentle core exercises that promote stability without putting excessive stress on the abdominal muscles. Pelvic tilts and leg slides are great options.
-Posture Awareness: Maintain good posture to support your core and reduce unnecessary strain on your abdominal muscles.
-Engage Transverse Abdominis: Learn to engage your transverse abdominis (the deep abdominal muscle) through exercises like drawing your belly button in towards your spine.
-Use Supportive Techniques: When lifting objects or getting out of bed, engage your core and use your arms and legs more to avoid putting excessive pressure on your abdominal area.
-Seek Professional Guidance: Consult a physical therapist or healthcare provider experienced in postpartum care. They can provide personalized guidance and exercises tailored to your situation.
Diastasis Recti Don’ts
-Avoid Crunches: Traditional crunches can strain the abdominal muscles and worsen diastasis recti. Avoid exercises that cause a bulge or make the gap between the abdominal muscles more pronounced.
-Skip Heavy Lifting: Avoid heavy lifting or activities that place excessive pressure on your core until you’ve effectively rehabilitated your abdominal muscles.
-Say No to High-Impact: High-impact activities like running or jumping can strain the abdominal area. Consider low-impact alternatives like walking or swimming.
-Watch Out for Twisting Movements: Sudden twisting motions can strain the abdominal muscles. Move smoothly and avoid abrupt twists.
-Avoid Holding Your Breath: Holding your breath while exercising can create unnecessary pressure on your core. Focus on controlled breathing throughout your workouts.
-Don’t Rush: Patience is key. Your body needs time to heal. Avoid rushing into intense exercises before your core is ready.
-Avoid Spanx or Tight Clothing: Wearing tight clothing can put additional pressure on your abdomen, potentially hindering the healing process.
Can You Really Fix Diastasis Recti?
Diastasis Recti can often be improved and managed through various methods, but complete “fixing” may vary from person to person. Here are some approaches that can help:
-Physical therapy: A physical therapist can design a personalized exercise program to strengthen the core muscles, focusing on the transverse abdominis and pelvic floor muscles. Since I’m a PT, of course I highly recommend this. You won’t regret it. At least schedule the first initial visit to see what your PT has to say.
-Targeted exercises: Performing exercises specifically designed to address Diastasis Recti, such as pelvic tilts, abdominal compressions, and modified planks, can be beneficial.
-Good posture: Maintaining proper posture in daily activities and during exercises can reduce strain on the abdominal muscles.
-Belly binding or support garments: Some people find relief by wearing abdominal binders or support garments to provide gentle compression and support.
-Surgical intervention: In severe cases, where conservative methods are not effective, surgery may be an option to repair the separated muscles. This is typically considered a last resort.
It’s essential to consult with a healthcare professional, such as a physical therapist and/or a surgeon, to determine the most appropriate treatment plan based on the severity of your Diastasis Recti and individual factors. While improvement is possible, the extent of improvement can vary, and not everyone may achieve a complete reversal of the condition.
The most important thing to focus on is the increased tension and tighness in your gap, not necessarily the size of your gap.
Is Diastasis Recti Surgery Worth It?
Healthline describes diastasis surgery as, “similar to a tummy tuck (abdominoplasty) since it involves surgically bringing the separated muscles back together.”
But the decision to undergo Diastasis Recti surgery is a highly individual one and depends on several factors, including the severity of your condition, your overall health, and your goals. Here are some considerations:
-Severity: If you have a severe case of Diastasis Recti that causes significant discomfort, pain, or functional limitations, surgery may be a valid option to consider.
-Failed conservative treatments: If you have tried non-surgical approaches like physical therapy and specialized exercises without significant improvement, surgery may be a logical next step.
-Cosmetic concerns: Some individuals opt for surgery to improve the cosmetic appearance of their abdomen, especially if the Diastasis Recti results in a noticeable abdominal bulge.
-Health risks: In rare cases, severe Diastasis Recti can lead to other health issues, such as hernias or back pain. Surgery may be recommended to mitigate these risks.
-Recovery and risks: It’s important to understand that Diastasis Recti surgery, like any surgical procedure, carries risks and involves a recovery period. Discuss these aspects with your surgeon to make an informed decision.
-Cost: Consider the financial aspects of the surgery, including insurance coverage and out-of-pocket expenses.
Ultimately, the decision should be made in consultation with a healthcare professional, typically a surgeon who specializes in abdominal wall surgery. They can assess your specific situation, discuss the potential benefits and risks, and help you determine if Diastasis Recti surgery is worth it for you. It’s essential to have realistic expectations about the outcomes and recovery process as well.
Will Insurance Cover Diastasis Recti Surgery?
Whether insurance covers Diastasis Recti surgery can vary depending on several factors, including your insurance provider, the severity of your condition, and the medical necessity of the procedure. Here are some considerations:
-Medical necessity: In some cases, if your Diastasis Recti is causing significant health issues, such as hernias or chronic pain, your surgeon may deem the surgery medically necessary. In such cases, insurance may be more likely to cover the procedure.
-Pre-authorization: It’s crucial to contact your insurance provider before scheduling surgery. They can provide information about their specific coverage policies and requirements for pre-authorization.
-Documentation: Your surgeon may need to provide detailed documentation, including medical records and evidence of the medical necessity of the procedure, to support your insurance claim.
-Out-of-pocket costs: Even if insurance covers Diastasis Recti surgery, you may still be responsible for deductibles, copayments, or any other out-of-pocket expenses.
-Cosmetic concerns: If your primary reason for surgery is cosmetic and not due to medical necessity, insurance is less likely to cover the procedure. In such cases, you may need to cover the full cost of surgery.
It’s essential to have a clear understanding of your insurance policy’s terms, limitations, and coverage criteria. Be prepared to work closely with your surgeon’s office and your insurance provider to navigate the approval process and understand your financial responsibilities.
Keep in mind that insurance coverage can vary widely, so what is covered for one person may not be the same for another.
Embrace the Journey and Seek Support
As you navigate this diastasis recti journey, remember that it’s a process. Be patient with yourself. Get support from trusted medical professionals and physical therapists.
Get connected with other moms who have diastasis recti, and don’t hesitate to reach out to me for further questions. I’m a physical therapist and work with patients who have Diastasis Recti. If you have more questions, feel free to contact me.
Diastasis Recti Exercises For Postpartum Ab Separation
If you are ready to be proactive and start the healing process right now, then I recommend starting with Diastasis Recti exercises.
Exercises are the best way to help close the gap, tighten the fascia of the linea alba and, ultimately, repair your diastsis recti. Continue reading more about Diastasis Recti and what exercises you should do to help with the healing process during your postpartum recovery.
Disclaimer: This article is for informational purposes only. Always consult with a qualified healthcare professional before starting any new exercise or treatment regimen. This is not medical advice and Jena Bradley, LLC is not responsible or liable for your actions.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
