Diastasis Recti- What it is and how it impacts pregnancy and postpartum

Hi, friend! I’m glad you came across this article on diastasis recti during and after pregnancy.

In this article, I’m going to give you an overview of what exactly diastasis recti is and how it may, or may not, impact pregnancy and postpartum. You’ll also learn how, and when, to test for diastasis recti, what that actually means, and where to go/what to do if you’re experiencing pain or discomfort due to this.

So let’s start with…

What is diastasis recti?

Diastasis recti, or diastasis rectus abdominis, is a separation of the two rectus muscles or “6-pack” muscles. Diastasis recti is often associated with pregnancy, though it can occur outside of pregnancy.

Here’s what happens during pregnancy:

As the baby(ies) grows, your belly has to grow to make room for it/them.

As the uterus gets larger it puts pressure on the linea alba, which is the fancy schmancy name for the connective tissue that runs down the midline of your belly. This connective tissue is between the 2 “6-pack” muscles, AKA rectus abdominus muscles.

Think of connective tissue as fabric. Like the fabric of the belly part of your maternity leggings. Before pregnancy maybe that connective tissue was firm and taut- like when you couldn’t fit into your regular pants so you started to wear maternity leggings. As your belly grows, it puts pressure on the connective tissue just like it does the band of your maternity leggings.

And because your body is rad AF, it stretches just like the band of your maternity leggings as well.

Studies show that 100% of people will have some degree of separation in pregnancy. Now the reason you’re told to avoid core exercises during pregnancy is to minimize the pressure happening on the linea alba and not contribute to more separation, but there’s also a lot more to that story. You can read about that here. And also find some great pregnancy-specific core exercises here.

A belly without diastasis and what a belly with diastasis may look like in pregnancy or postpartum.

Photo courtesy of Burrell Education

Now when that wee one exits the womb, however that may happen, those muscles don’t just zip right back to where they were before. Healing takes time .Having a plan to help with that healing can help you regain core strength, function, and confidence even quicker.

How do I know if I have diastasis recti?

Here are some things that may indicate diastasis recti:

·         You are experiencing chronic lower back pain

·         You feel like your belly is unsupported day to day (i.e. you feel like things are falling out)

·         You notice a doming or tenting of the belly while trying to sit up or during other activities

None of these are surefire indications that you have diastasis recti, however. The only way to know for sure is to test yourself. You can do so using this video.

It is also COMPLETELY NORMAL to have a gap that remains and not have it contribute to any of the symptoms above. You can have a strong, functional core even though a gap remains- fully closed isn’t necessary for a strong core.

 How do you begin strengthening your core safely with diastasis recti?

Well, just like anything- you start with the basics. The first step is reconnecting your core and your pelvic floor because they’ve both been through a lot. It isn’t uncommon to feel like you can’t engage either of them well after birth, so the very first thing to start with is rebuilding that connection, that feeling of engagement.

Both in stationary positions like the one below and during movement.

Looking for diastasis recti/postpartum workouts that help you build core, and overall body, strength safely? Check out my 8-week program Recover + Rebuild.