Understanding Diastasis Recti: A Comprehensive Guide for Postpartum Healing

If you've recently embarked on the beautiful journey of motherhood, you might've heard about diastasis recti. Diastasis recti might sound like an esoteric term, but for many postpartum individuals, it's a very real experience. This condition is characterized by a "wider than usual" separation of the rectus abdominis muscles, commonly known as the "six-pack" muscles. So, what causes it? What are its effects? And most importantly, how can it be addressed? Let's dive into the topic to understand and explore actionable ways to heal and strengthen.

What is Diastasis Recti?

At its core, diastasis recti is determined by a separation between the rectus abdominis muscles wider than 2.7cm or a two-finger width. The primary culprit behind this condition is excessive intra-abdominal pressure (IAP). A typical cause of this pressure is the expansion of the abdomen as a baby grows during the nine-month gestation period.

While the muscles are pushed apart, the linea alba, the connective tissue binding the rectus abdominis together, stretches and weakens. It's vital to understand that diastasis recti is a natural and normal part of pregnancy. Many experience it; if managed correctly, the gap can heal within weeks or months postpartum.

However, the challenge arises when activities or behaviors increase the IAP beyond what's caused by the growing fetus. Such activities include doing the wrong types of exercises too soon postpartum, maintaining poor posture, bearing down on the toilet, or constantly sucking in your stomach. These behaviors can worsen the condition, making postpartum recovery more challenging.

Signs and Symptoms of Diastasis Recti

A common way to spot diastasis recti is by noticing a "torpedo-like" protrusion in the belly. This bulge is typically more visible during movements that engage the abdominal muscles, such as sitting up from a lying position. Other symptoms can include:

• Feeling of Weakness in the Core: Many women describe a sensation of weakness or instability in the core area.

• Digestive Issues: Some may experience bloating or constipation due to the weakened core muscles.

• Poor Posture: The separation can affect your posture, leading to a noticeable curve in the lower back.

How to Self-Check for Diastasis Recti

If you're concerned that you might have diastasis recti, there's a simple way to check. I've created an easy-to-follow self-check video to walk you through the process. By watching this video, you'll learn the dos and don'ts of self-checking for diastasis recti to ensure proper assessment, understand whether or not you have diastasis recti, and, if you do, the severity of the condition.

Potential Effects of Diastasis Recti

While diastasis recti itself is not always painful, it can lead to a variety of issues:

• Low Back Pain: The core's weakening can result in imbalances and strain on the lower back.

• Hip Pain: Imbalances in the abdominal region can affect the alignment of the hips, leading to discomfort.

• Pelvic Floor Dysfunction: The pelvic floor muscles and the abdominal muscles are interlinked. A weakened core can impact pelvic floor function, leading to issues such as incontinence.

• Hernias: Increased IAP and weakened connective tissue can cause abdominal organs to push through, leading to hernias.

• Appearance Concerns: For some, the most significant concern might be looking pregnant months or even years after childbirth due to the protruding belly.

How to Heal Diastasis Recti

Once you've identified that you might have diastasis recti, the next step is to take action toward healing and strengthening your core. Here are some quick tips to get you started:

Avoid Exercises that Cause Excessive Intra-abdominal Pressure

This includes sit-ups, crunches, planks, and front-loaded exercises until your core can heal and strengthen.

Bring Awareness to Neutral Alignment

Proper alignment ensures optimal body function and reduces unnecessary strain on the core. For more details, check out my blog post on Neutral Alignment.

Practice Proper Core Activation through 360-Breathing and Pelvic Floor Activations

These techniques are foundational for rebuilding core strength and ensuring all muscles work together effectively. For a detailed guide, watch my 360-degree breathing video training and read my comprehensive blog post on Pelvic Floor Activations.

Implement Progressive Overload

Gradually increase the intensity and complexity of your exercises to continue building strength safely and effectively. Remember, consistency is key!

Daily Habits to Support Healing

• Mindful Movements: Be aware of how you move throughout the day. Getting in and out of bed in the morning or on and off the floor to do exercises without rolling to the side is similar to doing sit-ups repeatedly and should be avoided during this time.

• Healthy Nutrition: Food is medicine. What we eat and what we don't eat can have a considerable impact on how our body heals and repairs itself. Focus on hydration, nutrient-dense foods, protein, getting zinc and fiber, and limiting inflammatory foods.

Success Stories: Healing Diastasis Recti

Between my two pregnancies, I struggled with chronic low back and hip pain and couldn't figure out the cause. It wasn't until my general practitioner mentioned diastasis recti that I started to connect the dots. At this point, I was trying to get pregnant again, so I promised myself I would learn more about healing diastasis recti after the birth of my second child. After I gave birth, I took the knowledge I learned from my pre and postnatal certification and created an 8-week training program to heal and strengthen the core in the postpartum period. Not only did my gap close, but the tissue regained its strength, and I was relieved of back pain. I used to go to the chiropractor every week to get some relief from my pain. I'm happy to say I no longer have to waste my time, energy, and money visiting the chiropractor because I am pain-free. While I was the first success story of my core recovery program, the Killer Core Comeback, I was not the last! I've made it my mission to help other women become aware of diastasis recti and how to fix it.

Additional Tips for Healing Diastasis Recti

• Seek Professional Guidance: Consulting with a physical therapist or a certified pre/postnatal fitness expert can provide personalized guidance and ensure you're on the right path to healing.

• Be Patient and Consistent: Healing diastasis recti takes time and dedication. Celebrate each small victory along your journey.

• Focus on Whole-Body Strengthening: Incorporate exercises that strengthen the entire body, not just the core. A balanced approach ensures all muscle groups support each other.

Why Diastasis Recti Awareness Is Crucial

Understanding and addressing diastasis recti is crucial for overall postpartum recovery. Focusing on proper healing techniques can prevent further complications and enhance your quality of life. The healing journey diastasis recti is about physical strength, regaining confidence, and embracing your body’s new capabilities. It's best to be proactive with core strengthening in the postpartum period. While many women will heal naturally over the first year postpartum, you can recover faster and with less chance of complications if you progressively overload the core from the get-go. This will help keep diastasis recti from becoming a problem for you and help heal other core issues that are common in the postpartum period, such as incontinence and pelvic organ prolapse.

Taking the Guesswork Out of Diastasis Recti Healing

If you want to take the guesswork out of your postpartum ab workout routine, consider my course, the Killer Core Comeback. This course takes a deep dive into the inner workings of the deep core with video tutorials on how to master 360-degree breathing and pelvic floor activations. It highlights how posture is a huge component in building core strength and walks you through an 8-week exercise program.

Course Details

• In-Depth Core Understanding: Learn about the deep core muscles and their role in postpartum recovery.

• Posture Focus: Discover the importance of posture in building core strength.

• 8-Week Program: Follow a structured 8-week program to strengthen your core progressively.

• Video Tutorials: Access detailed video tutorials that guide you through each exercise.

• Long-Term Confidence: Gain the knowledge and skills to maintain core strength beyond the course duration.

For more details on what you'll get from the Killer Core Comeback course, CLICK HERE.

Conclusion

Healing diastasis recti requires awareness, patience, and the right approach. By understanding the condition and implementing effective strategies, you can make significant strides in your postpartum recovery. Remember, every small step counts, and you have the power to reclaim your core strength.

Check out my Diastasis Recti Self-Check Video and 360-degree Breathing Tutorial for more resources and support. Feel free to reach out if you have any questions or need personalized guidance. Embrace and celebrate each part of your postpartum journey!

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Disclaimer: I am not a medical professional. Always consult your doctor before beginning any exercise routine, especially postpartum. This blog post is for informational purposes only and should not be considered medical advice. Your healthcare provider can offer personalized recommendations based on your individual health needs.