What is diastasis rectus?
Diastasis recti is a separation of the connective tissue known as the linea alba, found between the large abdominal muscles known as the rectus abdominis, in the center of your abdomen. The rectus abdominis runs from the sternum to the pubic bone and the separation can occur anywhere along the length of that connective tissue. The linea alba becomes softened and stretched to curve around the abdominal wall during pregnancy to accommodate the growing baby.
How common is diastasis rectus?
Nearly two-thirds of women develop a diastasis during pregnancy.
Are there things I can do to minimize my risk?
Managing intra-abdominal pressure helps to reduce stress on the linea alba. Do not hold your breath with activities such as lifting or bowel movements. Gentle exhale with these types of activities help to reduce intra-abdominal pressure. Avoid activities that result in doming in the middle of your abdomen. Gentle abdominal support such as an ab-wrap, or recovery shorts immediately postpartum may be helpful. Firm abdominal binders are not recommended.
How do I know if I have a diastasis?
One of the symptoms is doming in the center of your abdomen with lifting during daily activities or with abdominal exercises. Some women may notice an inability to recruit their core and may experience back pain. You can check for a diastasis postpartum by lying down on your back with your knees bent and lifting your head off the ground while palpating down the center of your abdomen for a space between the muscle bellies. You may see the doming occur midline.
How much of a separation is normal?
Traditionally, it was thought that a separation under two finger widths was not a concern, and those separations above two fingers should be addressed. More commonly now, we are looking at function and muscle recruitment more than the actual distance between the muscle bellies to determine the need for interventions.
Does the diastasis correct itself without treatment?
A study looking following 115 postnatal women with diastasis recti showed that the greatest improvement in the distance between the two rectus muscle bellies occurred during the first eight weeks postpartum. After eight weeks, improvement was not noted without intervention.
How is Diastasis Rectus treated?
Treatment focuses on recruiting core muscles (deep abdominals, diaphragm, and pelvic floor) without excessive intra-abdominal pressure on the linea alba. Treatment also may include soft tissue work on restricted areas and techniques to facilitate the deep abdominal muscles.
Who do I contact for additional help?
Dr. Linda Kuserk is a Physical Therapist that specializes in women’s health and is an APTA certified pelvic floor therapist. She treats post-mastectomy/lumpectomy rehabilitation, pelvic pain, pregnancy or postpartum dysfunctions, pain or loss of function after gynecological or abdominal surgery and exercises for incontinence along with many other conditions.
If you are concerned about your abdomen or would like guidance on improving your core, give us a call at (301) 948-4395 to schedule an assessment appointment.