Find out how to care for yourself post partum to manage Diastasis Recti

What is Diastasis Recti?

According to statistics, more than 60% of postpartum women experience diastasis recti (reference). Diastasis recti is a condition in which part or all of the rectus abdominis muscles (also known as the 6-pack muscles) are separated. This condition of separated abdominal muscles often occurs in the third trimester and after giving birth. Separated abdominal muscles will make the abdomen protrude, looking like you are pregnant even though you have given birth.

Diastasis recti not only affects aesthetics but also impacts long-term health and wellness. Separated abdominal muscles can cause symptoms of back pain and hernias and affect digestive functions, causing constipation or indigestion. Therefore, you need to understand diastasis recti and how to fix it to ensure postpartum recovery and long-term health.

Causes of Diastasis Recti

The main cause of diastasis recti is excessive uterine expansion that puts pressure on the abdominal wall. When you are pregnant, your uterus expands to make room for your baby. As your uterus expands, it stretches your abdominal muscles and stretches the linea alba in the middle, causing your abdominal muscles to separate.

Normally, after giving birth, the linea alba heals and returns to normal. However, in some cases, the abdominal muscles are stretched too far and cannot return to their original elasticity, causing a condition called diastasis recti.

Abdominal muscle separation often occurs in the third trimester because this is when your baby is growing very quickly. At this time, the uterus will need to expand more to make room for your baby, putting pressure on the abdominal wall and causing the abdominal muscles to separate.

Vaginal delivery can also be one of the causes of diastasis recti. During labour, you will need to push hard, causing the uterus to expand, putting pressure on the abdominal muscles. In addition, you can also have abdominal separation when having multiple pregnancies or giving birth to multiple babies (twins or triplets).

 
Diastasis recti most commonly affects postpartum moms, particularly those who have had multiple pregnancies, are of older maternal age, those who carry large babies or multiples. Other factors that increase the risk include excessive weight gain during pregnancy, high-impact exercises that strain the core or pre-existing weak abdominal muscles.

Symptoms of Diastasis Recti

Common symptoms of diastasis recti are:

• A bulging belly (especially when you contract your abdominal muscles)
• Lower back pain
• Constipation
• Bloating
• Poor posture
• Hip or pelvic pain
• Pain during sex
• Urine leakage
• Difficulty lifting or walking

Pregnant

You can have diastasis before and after giving birth. Usually in the third trimester,you will see the separation of the abdominal muscles. You can try lying on your back with your knees bent feet flat on the floor and try to arch your body slightly. Use your hand to touch your abdomen just above your belly button and if you feel a gap, you may have diastasis recti. 

Postpartum

The most obvious symptom of diastasis after giving birth is belly overhang and looking like you are still pregnant. In addition, separation of the abdominal muscles can also cause some symptoms such as urinary incontinence or lower back pain. However, each person's body is different, so you need to see a specialist to determine exactly whether you have diastasis recti.

Separated abdominal muscles can also make it harder to breathe or walk. If the condition of separated abdominal muscles is severe, it can cause a hernia (the tissue may tear and organs may poke out of the opening). Therefore, you need to determine the exact condition of your body and know how to manage diastasis recti.

Diastasis recti can be mistaken for C-section overhang, which frequently occurs in mothers who give birth via C-section. However, these are two completely different symptoms. Diastasis recti is a condition in which the abdominal muscles separate from each other due to the uterus expanding. C-section overhang is a condition in which excess skin and fat hang over the surgical scar from a cesarean section due to the formation of scar tissue.

How to Improve Your Diastasis Recti

Diastasis recti will affect the long-term health and aesthetics of post partum mothers. Normally the abdominal muscles will move back together in the year after giving birth, however around a third of women still have abdominal muscles separated a year after giving birth. 

But don't worry too much, we are with you. Here are the things you should and should not do to overcome the condition of separated abdominal muscles.

Things to Avoid

Pressure on the abdomen will make the condition of separated abdominal muscles worse. Therefore, you should do the following to limit the pressure on the abdominal muscles.

Avoid lifting heavy objects: You should limit lifting heavy objects to avoid putting pressure on your abdominal muscles. Lifting heavy objects can make the condition of separated abdominal muscles worse.

Limit abdominal exercises: When the separated abdominal muscles have not fully healed, you should not do crunches or planks. Although these exercises are good for reducing the waistline, they will worsen diastasis recti if you do them too soon or incorrectly.

Pressure on the abdomen can make the condition of separated abdominal muscles worse

Coughing without abdominal support: You should avoid coughing too hard without abdominal support because it can put pressure on the abdomen. When coughing, you should bend over slightly and use your hands to gently support your abdomen. You can also apply a warm towel to your neck to reduce coughing.

Do not lose weight too quickly: Losing weight too quickly can also make diastasis recti worse.

Things to Do

To help support and manage separated abdominal muscles you can try some of the following:

Consult your doctor: You should see your doctor to determine the severity of diastasis recti and get advice on appropriate treatment methods.

Adjust your diet and reduce stress: A healthy and stress free diet is an important factor in helping the postpartum recovery process go better. You should eat lots of fruits and vegetables to provide fibre for the digestive system, limiting pressure on the abdomen. In addition, get as much sleep as the baby will allow and relax so that your body can recover better.

Practice exercises specifically for diastasis recti: You can practice gentle exercises designed specifically for separated abdominal muscles. These exercises often focus on gently strengthening the pelvic floor muscles and muscles around the abdomen. However, you should consult or seek help from physiotherapists to ensure safety and achieve the best results.

Use a postpartum belly wrap for support: The postpartum belly wrap is a belly band that helps keep your abdominal muscles in place and relieves pressure on your abdomen. The band gently compresses your abdominal muscles, narrowing the gap between the separated abdominal muscles. The postpartum belly wrap also gently supports your abdomen for more confidence and comfort.


Summary

Diastasis recti is a condition in which the abdominal muscles separate from the sides, commonly seen in pregnant and postpartum women. Abdominal separation can begin in the third trimester and last for several weeks or longer after you give birth. This condition can have long-term health effects, causing symptoms such as lower back pain, urinary leakage or poor posture.

Therefore, you need to know how to manage diastasis recti properly to regain your original shape and improve your health. Don't forget to save the tips we have shared for a healthy postpartum recovery process.

If you are looking for a quality, comfortable and durable postpartum belly wrap check out Lolalykke products. In addition, Lolalykke provides many products to support pregnant mothers such as pregnancy support belts, maternity clothes, smart electric breast pumps and more. All products are manufactured with high-quality and friendly materials, ensuring the health and care for pregnant mothers. I wish you a healthy pregnancy and a good postpartum recovery.