Bump & Beyond | Diastasis Recti

Pregnancy causes muscles, ligaments, bones, and organs to shift and change to accommodate your growing uterus and baby. It is amazing the changes our bodies endure when growing a baby, so it can take some time for things to feel normal again after pregnancy. In the abdomen, diastasis recti is a common muscular shift that is often more apparent post-partum.

Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, that meet at the midline of your stomach. This muscle separation can cause some discomfort and can contribute to pelvic floor trouble as well. The National Institute of Health shows that the prevalence of diastasis recti in pregnancy and postpartum is high, occurring in approximately 60% of women.

During pregnancy, you may not have noticeable symptoms of abdominal separation. However, some women will experience abdominal pain or lower back pain, especially during activities that engage the abdominal muscles like lifting and bending. Diagnosis usually involves a physical exam done by your healthcare provider.

Pelvic Floor Therapy to Heal Diastasis Recti

Since your core muscles have a lot to do with pelvic floor strength, pelvic floor therapists (physical therapists who specialize in the pelvic floor) can provide a thorough consultation on diastasis recti. During a pelvic floor physical therapy appointment, the therapist can check for abdominal separation and show you some core training exercises to help your abdominal muscles repair.

Examples of useful exercises that may be recommended to you include:

• Pelvic tilts: While lying on your back, engage your core and tilt your pelvis up until your lower back is flat on the floor.
• Planking: Hold yourself up on the ground with your forearms and toes. Your back and legs should be as straight as possible.
• Abdominal hollowing: While on all fours, inhale, then exhale and draw your belly button in while keeping your back neutral.
• Toe taps: While lying on your back, raise your knees until your calves are parallel to the floor. Then, slowly, lower one foot toward the ground, tapping your toes, and return to the starting position.
• Supine marches: While lying on your back, raise one foot off the ground while keeping your core engaged and your back flat.
• Abdominal bracing: While lying on your back, take a deep breath in, expand your belly; then, exhale and draw your belly button toward your spine.

For best results, schedule an appointment with a pelvic floor physical therapist so they can ensure you are doing the exercises properly and make specific recommendations based on your health. Your Obstetrician can provide you with a referral.

After having my daughter, I opted for pelvic floor therapy and received a personalized workout plan to do at home in between our visits. Then at my follow-up appointments, we would adjust the plan as I got stronger and my pelvic floor was healing.

In most cases, diastasis recti can be repaired by taking time to heal and following an exercise plan. However, in severe cases, surgery may be necessary. If you are concerned about your healing, talk with your Physical Therapist or OB in more detail.

You can learn more about pelvic floor physical therapy with Infirmary Health here: https://www.infirmaryhealth.org/services/therapy-services/outpatient-therapy-services/womens-therapy-services/

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