Rectus diastasis after pregnancy
Your baby has been in the world for a while, but you still look a little pregnant? The reason for this could be a diastasis recti. In this article, you'll learn how the abdominal muscle separation occurs, how to test if you have a diastasis recti, and how to treat it after childbirth.
What is a rectus diastasis?
Your abdominal wall consists of skin, a layer of fat, and connective tissue structure ( Fascia ) and musculature. The rectus abdominis muscles normally run, as their name suggests, in a straight line from the rib cage to the pelvis. In the case of a rectus diastasis ( diastasis recti or Centerline break ) the abdominal muscles however separate to the left and right and the Linea alba, the vertical connective tissue suture on the abdomen widens from about two to up to ten centimeters. It results in a tangible gap above, on, or below the navel, which visually resembles a fracture.
How does a diastasis recti occur?
Women are often affected by a diastasis recti, especially during pregnancy. The growing belly causes the rectus abdominal muscles to stretch significantly, losing tension and separating. The pregnancy hormone relaxin, which also widens the cervix during childbirth, promotes the stretching of the muscles. Diastasis recti usually occurs in the second half of pregnancy, and almost all pregnant women are affected shortly before birth. However, the diastasis recti only becomes visible after childbirth when the abdominal muscles do not return to their original position and a bulge remains in the abdominal cavity between the muscle strands. The likelihood of developing a diastasis recti increases with the second, third, or fourth pregnancy, especially if the muscles have already been stretched multiple times. Training the straight abdominal muscles from the 20th week of pregnancy also promotes the formation of the gap: from this point on, the muscles gradually give way to the growing baby bump – targeted training can enhance this development, causing the gap between the rectus abdominis muscles to become even larger.
Even in babies, a rectus diastasis can occur, as many are born with a relatively wide gap between the rectus abdominal muscles. However, treatment is not necessary for the little ones; the rectus diastasis disappears on its own once they start to walk.
How can I recognize a diastasis recti?
A rectus diastasis can be recognized by a visible and palpable Bulge Your stomach , while you tense it. This can be between two and ten centimeters wide and 12 to 15 centimeters long depending on the degree, and can extend from the rib cage to the pubic bone. Usually, the bulge around the navel is the most pronounced. If you're unsure whether you have a diastasis recti, you can simply perform the test yourself:
Lie on your back and place your knees hip-width apart.
Place two fingers on your abdominal wall above the navel, with your fingertips pointing towards the pubic bone.
As you exhale, lift your head and shoulders slightly off the ground and activate your abdominal and pelvic floor muscles.
Simultaneously press your fingers into your abdominal wall and check if you can feel a gap between the muscle strands, and if so, how long and wide it is.
Put your head and shoulders down again before repeating the test below the navel.
If the gap above or below the navel is two, three, or more finger widths, it is called a rectus diastasis. Before taking any further steps, you should have your diagnosis confirmed by your doctor. They can recommend a special training program or refer you to a physiotherapist if needed.
What are the consequences of a diastasis recti?
A severe rectus diastasis can make childbirth more difficult, as the abdominal muscles cannot be used to support pushing. An upright , where you engage your back muscles, can then help. Aside from that, a rectus diastasis initially causes no physical discomfort or pain. Nevertheless, many moms are bothered by the fact that, due to the rectus diastasis, it can still look like they have a baby bump months after birth. Additionally, the abdominal muscle gap can lead to long-term consequences such as pain in the lower back or in the buttocks and hips, since a rectus diastasis affects the supporting, stabilizing, and carrying functions of the entire abdominal musculature.
Can a diastasis recti be prevented or treated?
It is completely normal for your abdominal muscles to separate during pregnancy and cannot be avoided. About 60 percent of women still have a rectus diastasis six weeks after pregnancy, and 32 percent still have it one year after childbirth. However, you can do quite a bit to prevent the gap from becoming too large and to help it close again after birth.
During pregnancy should you load your straight abdominal muscles as little as possible and at the latest from the halfway point of pregnancy, refrain from training the muscle group . Also, make sure to always get up from lying on your side and avoid lifting heavy objects.
Also after the birth should initially rest your body. Do not train your straight abdominal muscles without guidance as long as you can feel a diastasis recti, so that the gap does not enlarge. Immediately after birth, a belly band can help support your upper body. After about six to eight weeks and a check-up with your gynecologist, you can begin with a Postnatal recovery course beginning, which among other things trains the inner abdominal muscles and the pelvic floor. If you have a severe diastasis recti that does not close on its own, you can supplement postpartum exercises with targeted training using your
Start with a midwife or a physiotherapist. She/he can show you specific exercises to treat diastasis recti and guide and support you through it. You can also begin the postpartum recovery of a diastasis recti several years after childbirth. If the diastasis recti does not close despite targeted training or causes pain, surgery on the abdominal muscles may be advisable. However, this is only necessary in very rare cases.
Even if it may be a little bothersome to you, diastasis recti is a completely natural side effect of pregnancy. With a little patience and targeted exercises, your core will most likely be as strong as before in no time. We wish you all the best on your journey!