Pregnancy and the postpartum period are a challenging time for the female body. Although the mother is well equipped and designed for this task, problems can arise even if the mother takes all the right measures for the birth. One of the unexpected side effects is the so-called diastasis recti. It is very common, with an estimated one in two women experiencing it to varying degrees of severity. This condition involves separation or stretching of the rectus abdominis muscles (six-pack abs) during and after pregnancy. Protrusion of the stomach may occur, which may affect self-efficacy and some activities of daily living. The unfortunate thing is that a woman can still look pregnant even after giving birth.
During pregnancy, a lot of pressure is placed on the abdominal wall. The wall two sides and connective tissue. The walls are pushed out to make room for the baby. Diastasis recti occurs when the gap becomes overstretched to create this space and then fails to come back together. There is a gut gap. In the third trimester, the baby usually grows rapidly, so the gap develops during this time.
Because we don’t see the inside of our bodies, most women don’t notice the gap until after birth. A doctor would confirm diastasis recti by palpating the area and then measuring with a caliper or taper to determine whether the gap is wider than 2 centimeters. Finger widths can also be used for diagnosis. The gap length to be checked is two to three finger widths. There are also steps for self-diagnosis. Lying on their back, with their feet flexed and their stomach flat and relaxed, a person can perform the 2-3 finger test.
Some women are at higher risk of diastasis recti for several possible reasons. If you are over 35 years old and are having a child, have consecutive or multiple pregnancies, have a large baby, have a petite stature, and are having a vaginal delivery, pushing out requires a lot of pressure on the abdominal wall. To avoid the risk of diastasis recti, maintain a healthy weight during pregnancy, avoid straining your abdominal muscles with planks, double leg raises, boat pose, downward dog, or push-ups (on your toes), and roll to the side when getting up and down from the floor or out of bed.
Diastasis recti should heal within about 8 weeks after delivery. However, after pregnancy there may be signs that He*align is not taking place. Symptoms may include a bulge or cone near the belly button, softening of the belly button, lower back pain, urine leakage, hip pain, pelvic pain, difficulty lifting objects, and pain during sex. There is not necessarily pain in the abdominal muscles, but there is discomfort when perhaps bending over and picking something up.
Physical therapy and corrective exercises may be performed to resolve diastasis recti. The deep abdominal muscles are stressed. Breathing and controlled movements should be carried out. Surgery doesn’t have to be the solution. Giving birth to a child is a woman’s special ability and gift. The risk is worth the reward if you were to ask most women. Diastasis recti is simply a side effect that cannot be predicted but can be corrected. This makes it easier to live with the possibility.
Impact of diastasis recti repair on abdominal strength and function: A systematic review – PMC
Diastasis Recti Rehabilitation – StatPearls – NCBI Bookshelf
The association between diastasis recti abdominis severity and pelvic floor dysfunction: a retrospective cohort study – PMC
Evaluation of functional outcomes after diastasis recti repair – a recent literature review – PMC
Dr. Megan Johnson McCullough owns a gym in Oceanside, California called Every BODY’s Fit. She holds a PhD in Health and Human Performance, an MA in Physical Education and Health Sciences, and is a NASM Master Trainer and Instructor. She is also a professional natural bodybuilder, fitness model, wellness trainer and AFAA group exercise instructor. She also has 6 books on Amazon.
