In between your abdominal muscles called the rectus abdominis there is a fascial plane that holds these muscle together. This fascial tissue, called the linea alba, should create a small gap between these muscles, a one half to a one figure gap is normal. We will go over how to find this gap in a minute. Diastasis recti is the abnormal separation of this fascial tissue leading to a much larger gap of these muscles. It is normal to have a diastasis recti following pregnancy which should heel in about 6 weeks. Petite women, women who carry more than one child, have multiple pregnancies, have children later in life or have poor muscle development are at a higher risk of difficult healing of a diastasis recti. Other populations who are prone to diastasis recti include young children as their abdominals are still developing and men.
Common factors that can contribute to a diastasis recti other than pregnancy are heavy weight lifting, improper exercises, obesity, and genetics. Symptoms of a diastasis recti for both men and women could include a separation of the abdominal wall with a crunch or sitting up from lying down, low back pain, urinary incontinence, constipation, and abdominal bloating. If a diastasis recti is present then our abdominal muscles are not functioning properly to stabilize the pelvis. This could increase the risk of foot, ankle, knee and hip injuries with lifting, running or agility exercises. Diastasis recti also leads to an increased risk of hernia.
How do I check for a diastasis recti? Start by lying on your back with your legs bent and your feet flat on the floor. Use two fingers on your abdomen at the mid line, width wise about an inch above your naval. Lift your head and feel what happens. Did the separation get bigger? Smaller? How far in can your finger go? If you feel the separation get larger or that your fingers sink in than you have a diastasis recti. Repeat this about an inch below the navel also.
Can exercise help? Here is where it gets tricky, the answer is yes and the answer is no. Performing the wrong exercises correctly or the right exercises incorrectly can make your diastasis worse. We want to choose exercises that get the transverse abdominus (TA) , internal oblique and external oblique functioning correctly. One thing you can work on to start healing your diastasis are breathing exercises focusing on 360 degree breath. Forced exhaling is a great way to get our TA to fire!
There is so much information out there on diastasis sometimes it is hard to find the correct information. If you feel you have a diastasis that has not healed and are unsure what to do, seek out a pelvic floor physical therapist. We can guide you through the healing process teaching you what exercises will be best for you and what to avoid during the healing process.
