Diastasis Recti: What Causes It and How To Fix With Exercises

diastasis recti

Do you notice visible protrusion running through the middle of your abdomen? Additionally, do you suffer from any lower back pain or find it difficult to maintain good posture?

If so, you may be dealing with diastasis recti.

This ailment is common among pregnant women, particularly those who have had multiple pregnancies or are over the age of 35. However, women in their 20’s going through their first pregnancy are at risk too.

But what exactly is diastasis recti, and how can you fix it?

This article will answer both questions and provide some tips for those dealing with this abdominal ailment.

Keep reading if you want to learn how to recognize and treat this common issue!

What is Diastasis Recti?

Pregnancy causes a lot of changes to a woman’s body. Nobody knows this better than women who have experienced it for themselves.

Over time, the fetus develops and the uterus expands. This puts pressure on the linea alba, which is the connective tissue running down the middle of your abs.

Eventually, the connective tissue stretches enough to create separation between the two sides of your abs. This type of separation is what doctors refer to as diastasis recti.

Keep in mind that this ailment isn’t exclusive to pregnant women. Both men and babies can suffer from it, as any prolonged abdominal pressure can cause this type of separation.

Types of Diastasis Recti

There are several different variations of this ailment. What differentiates them is the location where the separation occurs.

Open diastasis occurs on the navel, and completely open diastasis occurs throughout the abs.

Below navel diastasis and above navel diastasis are two more variations. As the names suggest, these occur below and above the belly button, respectively.

How Can I Fix It?

When most women find out that they have this separation, their first instinct is to look for a way to fix it.

The good news is that there are exercises you can do to strengthen your core again.

For example, the glute bridge involves lying down on your back with your knees bent. Bring your hips off the ground without moving your legs, and release back down.

You can try out more exercises too. However, make sure you choose ones that keep your shoulders on the ground.

Additional Tips

Consult a physician if you have more than two and a half fingers worth of separation on your abdomen. A specialist may be able to provide a plan tailored specifically for you.

For extremely severe cases, corrective surgery is an option. However, only women who don’t plan to have any more children should even consider surgery.

Final Thoughts

The truth is that it’s never too late to address your separation issues.

Although the name might sound scary, the ailment is possible to treat with the right exercises and the right support.

Remember to avoid typical ab exercises such as sit-ups or crunches. In fact, any exercise that involves bringing your shoulders off the floor can worsen the separation.

Also, make sure to check out our blog for more helpful content, and leave a comment below if you have any experiences or tips to share!

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