Diastasis Recti: What Every Mom Should Know About Rehabilitation
Motherhood is a beautiful journey, but it often comes with unexpected challenges. One such challenge many moms face postpartum is diastasis recti, a condition where the abdominal muscles separate due to the pressure of a growing baby. This separation can affect core strength, posture, and overall well-being. Fortunately, with the right knowledge and approach, diastasis recti can be effectively rehabilitated. Here’s everything you need to know.
What Is Diastasis Recti?
Diastasis recti occurs when the linea alba (the connective tissue running down the middle of your abdomen) stretches and thins, causing the two sides of the rectus abdominis muscles to separate. While it’s common during pregnancy due to hormonal changes and the expanding uterus, not all moms realize they have it postpartum.
Signs and Symptoms of Diastasis Recti
Understanding the signs can help you identify diastasis recti early. Look out for:
A visible or palpable gap between the abdominal muscles.
A bulge or “doming” in the midline of your abdomen, especially when sitting up or coughing.
Lower back pain due to reduced core stability.
Poor posture or difficulty lifting objects.
Weakness in the core, making everyday activities more challenging.
Why Rehabilitation Matters?
Ignoring diastasis recti can lead to long-term issues, such as chronic back pain, hernias, or pelvic floor dysfunction. Rehabilitation focuses on restoring core strength, improving posture, and enhancing overall function.
Steps for Effective Diastasis Recti Rehabilitation
- Start With Awareness
Before diving into exercises, assess your abdominal gap. Lie on your back with knees bent and feet flat on the floor. Place your fingers above and below your belly button, and gently lift your head off the floor. If you feel a gap or separation, it’s time to focus on healing.
- Avoid Harmful Movements
Certain activities can worsen diastasis recti. Avoid:
Traditional crunches or sit-ups.
Heavy lifting without proper core engagement.
Intense twisting movements.
- Engage in Gentle Core Exercises
Focus on movements that strengthen the deep core muscles, such as the transverse abdominis. Examples include:
Pelvic Tilts: Lie on your back and gently tilt your pelvis upward while engaging your lower abs.
Deep Belly Breathing: Inhale deeply, allowing your belly to rise, then exhale slowly, drawing your belly button toward your spine.
Heel Slides: While lying on your back, slide one heel out and back in, maintaining core engagement.
- Strengthen the Entire Core System
Diastasis recti rehabilitation isn’t just about the abs. It involves the entire core system, including the pelvic floor. Incorporate pelvic floor exercises like kegels to support overall recovery.
- Seek Professional Guidance
A physical therapist specializing in postpartum care can create a tailored program for your needs. They’ll ensure you’re progressing safely and effectively.
- Practice Patience and Consistency
Healing takes time. Be consistent with your rehabilitation routine, and celebrate small milestones along the way.
Preventing Diastasis Recti in Future Pregnancies
While you can’t always prevent diastasis recti, you can reduce your risk by:
Maintaining a strong core before and during pregnancy.
Practicing proper posture and body mechanics.
Wearing supportive belly bands if recommended by your healthcare provider.
Final Thoughts
Diastasis recti is a common postpartum condition, but it doesn’t have to define your motherhood journey. With the right approach to rehabilitation, you can regain core strength, improve your posture, and feel confident in your body once again. Remember, every mom’s healing journey is unique—listen to your body and give yourself grace.
If you suspect diastasis recti or need guidance, consult a healthcare professional or postpartum physical therapist. Your health is worth investing in!
