Diastasis Recti
Mommy Tummy and Doming aren’t forever.
Okay guys! If you didn’t catch my workshop earlier this week, I want to talk about diastasis recti (DR) -- aka the “mommy tummy.” If you’re a new mom, your body has gone through a lot of changes in the past 9 months. It has grown and adapted to bring new life into this world. But...after baby is *here*, our bodies don’t always “snap” back right away. One of the changes many moms experience -- about two-thirds!-- is called a Diastasis Recti (DR).
Now...before I get into talking about DR, I want to preface this by saying that this blog is NOT about how to get a flat tummy or how to *lose* that baby weight. I really want to emphasize that diastasis recti is an abdominal injury that can affect your health long-term if it is not diagnosed and treated/prevented.
What is diastasis recti?
When you get pregnant, your body adapts. Hormones are released that make us “loosey goosey” in preparation for childbirth. Our Rectus Abdominis (aka the “six pack muscle”) has a line of superficial connective tissue called the Linea Alba that connects the right and left sides of our abdomen. As the baby grows, the Linea Alba and abdominal muscles become strained -- and eventually separate. This can lead to a bulge or “pooch” in the abdomen. It is particularly noticeable when doing sit ups or crunches.
Why should I care if I have a diastasis recti?
Some abdominal separation during pregnancy is NORMAL. The issue lies in how much abdominal separation you have and if it occurs long term. Untreated DR can lead to low back pain, pain during sex, constipation, incontinence and other pelvic floor issues. It can lead to difficulty lifting and put you at higher risk for a hernia, and can limit your ability to participate in life. AKA it can limit your ability to work out, jump on a trampoline, or swing on the monkey bars with your kids.
The most common symptoms of DR include still “looking pregnant” months/years after birth, abdominal distension/bloating, pee leakage, poor posture, difficulty with deep breathing, and abdominal separation (doming, coning, tenting, or having a crevice between your abs).
How do I know if I have a DR?
The easiest way to check at home is to lay on the floor with your knees bent. Place two fingers just above your belly button, pointing straight down towards your spine. Lift your head slightly to engage your abs (as if you’re about to do a crunch). If your fingers sink in or there is a lot of room, see how many fit into the “divot” made when you lift your head. 1-2 fingers is normal, 2-3 is a mild DR, 4-5 fingers is severe. ALSO pay special attention to how DEEP your fingers go. This is actually more important that the width!
I have a diastasis recti. What should I do?
First, a few precautions. No matter the severity of your DR, there are a few movements you should pause until getting cleared by a Pelvic Floor Physical Therapist. They include:
Full push ups
Toes to Bar
Pull Ups
Almost all crunch or plank variations
This does not mean you wont ever be able to do these exercises again! It just means that we need to get your abdomen working better before adding these back into your workout routine.
So what should I start doing for my DR today??
An important thing to practice is diaphragmatic breathing. When we get pregnant, we get used to using our chest muscles to breathe because the baby doesn’t allow for full expansion of our lungs. Core strength, pelvic floor integrity and breathing are all closely tied together. By getting your diaphragm in order, you are taking an important first step on the path to healing.
Another important thing to consider is seeing your pelvic floor physical therapist. Your PT will give you a gentle core strengthening program based on transverse abdominis (TrA) activation. The TrA wraps around our abdominal cavity like a corset, connecting our pelvis and lumbar vertebrae to the “six pack” muscle and Linea Alba. It is a very important muscle to strengthen and get firing again to help reduce abdominal separation.
Gentle core exercises and diaphragmatic breathing done in a very specific, gentle and intentional manner have been shown to help reduce DR and increase your functional core strength in general!. Your Pelvic Floor PT will also want to rule out any pelvic floor dysfunction which may also be present. The two often go hand in hand so be prepared to answer questions about that area as well!
Remember: pregnancy is an extreme sport. And your body adapted beautifully -- just the way it is supposed to. Your body is a walking miracle -- you are a miracle! Abdominal separation is normal. But before it starts to interfere with your daily life, seek help!
Pelvic Floor PT will help you on the path to recovery and help ease worry about “making it worse.”
Click onto the “CONTACT” page if you have a Diastasis Recti and are looking to start healing it today!
<3 The Recharged Performance Therapy Team
(321) 802-1630
https://www.RechargedPerformanceTherapy.com
Sources
https://www.nafc.org/bhealth-blog/what-is-a-diastasis-recti-and-how-do-i-fix-it
https://jc-pt.com/blogCAposts/diastasis-recti/
https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-symptoms/
Gluppe, S. B., Engh, M. E., & Bø, K. (2020). Immediate effect of abdominal and pelvic floor muscle exercises on interrecti distance in women with diastasis recti abdominis who were parous. Physical therapy, 100(8), 1372-1383.
Yalfani, A., Bigdeli, N., & Gandomi, F. (2020). The Effect of Isometric-Isotonic Exercises of Core Stability in Women with Postpartum Diastasis Recti and Its Secondary Disorders (Randomized Controlled Clinical Trial). Journal of Health and Care, 22(2), 123-137.