Diastasis Recti is scary term that simply means a separation in your rectus abdominis muscle, or that “6-pack” muscle on the front of our abdomen. This condition is extremely common toward the end of pregnancy and early post-partum but can last for some women for months or even years. Research is still being done to understand all the risk factors for diastasis recti, but there is evidence that diastasis recti may be linked with other issues including lumbopelvic pain, pelvic floor dysfunction (ie incontinence, prolapse), and reduced stability of the low back and pelvis. So what can we do to improve diastasis recti? Prevent, Protect, and Correct!
PREVENT
The first step is preventing yourself from getting a diastasis recti in the first place or at least prolong the inevitable as long as you can into your pregnancy. Prevention can include working on the strength and control of your deep core muscles and pelvic floor muscles early. Learning how to correctly activate the transversus abdominis and the pelvic floor muscles is key followed by increasing the demand on these muscles by adding movement and changing positions to improve their strength and control. The stronger and more stable you can make your core the better off you will be. You can also improve your myofascial mobility with belly and back massages to make sure your muscles and soft tissue can move with your expanding belly.
PROTECT
If you find yourself having a separation in your abdominal muscles or later in pregnancy, the best thing you can do is protect your abdomen to keep the diastasis from increasing. Protection means avoiding putting excessive strain on the abdominal muscles. This may include avoiding certain exercises or positions if you are unable to maintain your deep core contraction to provide abdominal stability. You will know if the position or exercise is too much if you see the separation in your abdomen or if you see a coning along your midline. Exercises that often place a large demand on your abdomen include sit ups, planks, push-ups, and many more.
CORRECT
The final step is to correct your diastasis recti, especially in the post-partum phase. The best way to correct diastasis recti is to be evaluated by a medical professional that specializes in musculoskeletal conditions – a PHYSICAL THERAPIST! Each person is different in the degree of separation, the weakness of their surrounding musculature, the presence of other impairments including myofascial immobility, and their comorbid issues. In order to treat you appropriately, an evaluation should be done to identify impairments and set goals to help you get back to where you want to be. Whether its being able to get back to exercise, carry your child without pain, or go through a full day without wetting your pants, we can help you improve your function and meet your goals.
Don’t feel like you have to live with pain and dysfunction caused by diastasis recti. If you are dealing with diastasis recti or are currently pregnant and want to start preventing diastasis recti, contact Life Changes Physical Therapy to schedule your evaluation today!