Pregnancy: Abdominal Diastasis - How to Diagnose and Resolve

Diastasis recti is a common condition that affects many women during and after pregnancy. This condition occurs when the rectus abdominis muscles separate, creating a space between them. Understanding how to diagnose and resolve diastasis recti is crucial to postpartum recovery and overall health for mothers. This article discusses diagnostic methods and treatment strategies for diastasis recti.

What is Diastasis Recti?

Diastasis recti, also known as diastasis recti, occurs when the abdominal muscles, specifically the rectus muscles, separate along the linea alba (the line of connective tissue that runs down the center of the abdomen). This separation can result in a bulge in the middle of the abdomen and is often seen during and after pregnancy due to the muscles and tissues stretching to accommodate the growing uterus.

Diagnosis of Abdominal Diastasis

Diagnosing diastasis recti can be done through a simple self-assessment or with the help of a healthcare professional. Here are the steps to diagnosing the condition:

1. Self-assessment :

   • Step 1 : Lie on your back with your knees bent and feet flat on the floor.
   • Step 2 : Place one hand behind your head and the other on your abdomen, with your fingers pointing down.
   • Step 3 : Lift your head and shoulders slightly off the floor, as if you were going to do a small sit-up.
   • Step 4 : Feel along the midline of your abdomen, above and below your belly button. If you feel a gap or bulge between the muscles, this could indicate diastasis recti.
   • Step 5 : Measure the width of the space with your fingers. A separation of more than two fingers wide is generally considered diastasis recti.

2. Professional Assessment :

   • Visit a physical therapist who specializes in women's health or a doctor. They can perform a more detailed evaluation and confirm the diagnosis through physical examinations and, if necessary, imaging tests.

Treatment and Resolution of Abdominal Diastasis

Treatment for diastasis recti involves specific exercises, postural adjustments, and, in severe cases, medical interventions. Here are some effective strategies for treating the condition:

1. Core Strengthening Exercises :

   • Transversus Abdominis : Exercises that activate the transversus abdominis are key. Examples include diaphragmatic breathing and contracting the transversus abdominis.
   • Kegel Exercises : Strengthening your pelvic floor helps stabilize your core.
   • Bridge : Lie on your back with your knees bent and slowly raise your hips, keeping your abs tight.
   • Bird Dog : In an all-fours position, extend one arm and the opposite leg, keeping your abdomen tight.

2. Posture and Movement :

   • Proper Posture : Maintain good posture when sitting, standing and walking, avoiding leaning forward or backward.
   • Lifting Techniques : When lifting objects, use your legs and keep your core engaged to avoid straining your abdominal muscles.

3. Avoid Inappropriate Exercises :

   • Traditional Crunches : Avoid traditional crunches and exercises that cause increased intra-abdominal pressure, such as poorly performed crunches and planks.

4. Physiotherapy :

   • Specialized Physical Therapist : A physical therapist can create a personalized exercise plan and monitor your progress.
   • Manual Therapies : Massage and myofascial release techniques can be used to improve tissue elasticity.

5. Use of Abdominal Bands :

   • Abdominal Straps or Belts : These can provide support to the abdominal muscles during recovery, but should be used under professional guidance.

6. Surgery (In Severe Cases) :

   • Abdominoplasty : In cases of severe diastasis recti, where exercises and physical therapy are not effective, surgery may be considered. This procedure should be discussed with a qualified plastic surgeon.

For more tips on safe exercise during pregnancy, read our article Home Workouts for Pregnant Women: Safe and Effective Exercises .

Conclusion

Diastasis recti is a common condition among pregnant and postpartum women, but with proper diagnosis and an effective treatment plan, it is possible to reduce the separation of the abdominal muscles and restore normal function. Consulting with healthcare professionals and following a personalized exercise regimen are essential steps toward recovery. By addressing diastasis recti proactively, women can improve their physical health and overall well-being after pregnancy.

For personalized attention and ongoing support throughout your recovery journey and beyond, consider our Personalized Fitness Coaching service.