Diastasis recti, commonly referred to as "separated abs," is a condition that often occurs postpartum. While many women may associate it solely with aesthetic concerns, it is essential to understand that diastasis recti is more than just a cosmetic issue. In this article, we will delve into what diastasis recti is, what it is not, and its potential impact on daily life. Moreover, we will explore effective strategies for managing and improving this condition, moving beyond the myths of quick-fix exercises.
What is Diastasis Recti?
Diastasis recti is not your abdominal muscles actually separating from each other; rather, it involves the weakening or loss of tension in the linea alba. The linea alba is the connective tissue that runs down the center of your abdomen, serving as the bridge between your rectus abdominis muscles, which are commonly referred to as the "six-pack muscles." During pregnancy, the growing uterus exerts pressure on this tissue, causing it to stretch and lose some of its natural tension. As a result, a gap or separation can develop between the left and right sides of the rectus abdominis muscles.
Understanding the Effects
While concerns about the way diastasis recti affects one's appearance are natural, it is crucial to shift our focus beyond aesthetics. Diastasis recti can bring about a range of symptoms that can significantly impact daily life, including:
- Low Back Pain: The weakened abdominal muscles can contribute to increased stress on the lower back, leading to discomfort and pain. This could present as pain with lifting your baby, back pain with changing their diapers, carrying groceries, pain with squatting, etc.
- Pelvic Pain: Diastasis recti may exacerbate pelvic pain, especially if the pelvic floor muscles are also weakened. Symptoms can be urinary incontinence, pain with sex or other pelvic symptoms.
- Hip Pain: Misalignment of the pelvis due to diastasis recti can lead to hip pain, further limiting mobility. This can be pain with walking, squatting, lifting, sitting, etc.
- Sacroiliac Dysfunction: The sacroiliac joint, which connects the sacrum to the pelvis, can become unstable, causing pain and discomfort. If you’re having pain with going up/down stairs, curbs, or single leg activities you may benefit from deep core strengthening.
Contrary to what many quick-fix exercise routines may promise, diastasis recti management is not solely about performing abdominal exercises. Here are some crucial aspects to consider when addressing this condition:
- Proper Breathing: Learning how to breathe correctly is fundamental. Breathing techniques can help engage the diaphragm and activate the transverse abdominis, a deep abdominal muscle that plays a crucial role in core stability.
- Back Mobility: Pregnancy can lead to stiffness in the back. Incorporating exercises and stretches that promote back mobility is essential for overall comfort and recovery.
- Pelvic Floor Strengthening: Strengthening the pelvic floor muscles is vital for supporting the abdominal wall and improving core stability.
- Abdominal Activation: Targeted exercises that engage the deeper abdominal muscles, such as the transverse abdominis and obliques, can help in narrowing the diastasis and providing better support to the core.
Diastasis recti is a common postpartum condition that should not be solely associated with cosmetic concerns. While it may or may not fully return to its pre-pregnancy state, focusing on its broader implications is essential for overall well-being. Understanding diastasis recti's impact on daily life and adopting a holistic approach to management, including proper breathing, back mobility, pelvic floor strengthening, and targeted abdominal activation, can be instrumental in addressing this condition effectively. By moving beyond the misconceptions of quick-fix exercises, individuals can achieve improved core strength, reduced discomfort, and enhanced quality of life.
Bonus myth busted: doing crunches will NOT make your abdominal separation worse.
