Understanding Diastasis Recti: Healing Your Core After Baby
Let's talk about that "mommy tummy" or the persistent gap many notice in their abdomen after pregnancy. This isn't just a cosmetic concern; it could be diastasis recti (DR), a common condition where the abdominal muscles separate. It can impact everything from your core strength to back pain and even pelvic floor function. But here's the good news: understanding DR and taking the right steps can lead to significant healing and a stronger core.
What is Diastasis Recti?
Diastasis Recti is the separation of the rectus abdominis muscles (your "six-pack" muscles) at the midline, along the linea alba, which is a band of connective tissue. During pregnancy, the growing uterus puts immense pressure on this connective tissue, causing it to stretch and thin. This can lead to a visible bulge or "doming" along the midline of your abdomen, especially when you try to sit up or strain.
How to Check for Diastasis Recti (A Self-Assessment)
It's relatively simple to perform a basic self-check for DR:
Lie on your back with your knees bent and feet flat on the floor.
Place your fingers just above your belly button, pointing towards your feet.
Gently lift your head and shoulders off the floor, as if doing a mini-crunch (don't strain your neck).
Feel for a gap or a soft depression between your rectus abdominis muscles. Note the width (how many fingers fit) and the depth (how deep your fingers sink).
Repeat this process just below your belly button.
Remember, a small separation (1-2 finger-widths) is common after pregnancy, but depth and tension of the linea alba are also important indicators.
Common Misconceptions About Healing Diastasis Recti
Myth: Crunches will fix it.
Reality: Traditional crunches and sit-ups can actually worsen DR by putting excessive outward pressure on the already stretched linea alba.
Myth: It will just go away on its own.
Reality: While some degree of natural healing occurs, especially in the first few weeks postpartum, targeted exercises and strategies are often needed to fully restore core function and reduce the separation.
Myth: Surgery is the only solution.
Reality: Physical therapy is highly effective for most cases of DR. Surgery is typically considered only for severe, persistent cases after conservative measures have been exhausted.
How Physical Therapy Can Help Close the Gap and Restore Core Function
A specialized pelvic floor physical therapist takes a comprehensive approach to healing diastasis recti, focusing on restoring the entire core system. This involves:
Deep Core Activation: Learning to properly engage your transverse abdominis (your deepest core muscle) and pelvic floor, which act as your body's natural corset.
Breathing Mechanics: Integrating diaphragmatic breathing to manage intra-abdominal pressure, a critical step often overlooked in traditional core training.
Postural Alignment: Addressing postural habits that may contribute to or worsen DR.
Functional Movement: Teaching you how to move safely and effectively in daily activities (lifting, carrying, pushing a stroller) to protect your healing core.
Progressive Exercise: Guiding you through a safe and individualized exercise progression, starting with foundational movements and gradually advancing to more challenging activities.
Education: Understanding why certain exercises are beneficial and others are not, empowering you to make informed choices.
Diastasis recti is a common postpartum challenge, but it doesn't have to be a permanent one. By understanding what it is, how to assess it, and embracing a holistic approach to core rehabilitation, you can significantly improve its appearance and, more importantly, restore true core strength and function. You deserve to feel strong and confident in your body after baby.
Concerned about diastasis recti or your postpartum core? Schedule a FREE consultation today to discuss your symptoms and learn how specialized physical therapy can help you heal your core.
