Learn More About Diastasis Recti – Abdominal Muscle Separation During Pregnancy

What is Diastasis Recti?

Diastasis recti is when the muscles in your belly separate during and after pregnancy. The muscles that run down the front of your stomach (often called “six-pack abs”) can pull apart because the tissue that connects them (the Linea alba) stretches. When your baby grows, this tissue gets thinner and can create a gap. After having your baby, this tissue can sometimes come back together, but if it doesn’t, that’s diastasis recti.

If you have it, you might notice a bulge in your belly, making you still look slightly pregnant even after giving birth.

Why Does It Happen?

During pregnancy, your belly stretches to make room for the baby. This stretching can cause the connective tissue between the muscle halves to get too wide, so the muscles don’t come back together properly.

Who Gets Diastasis Recti?

It mainly happens in women during and after pregnancy, but men and babies can also have it. It’s most common in the later stages of pregnancy when the baby is growing quickly.

How Common Is It?

Diastasis recti is very common among pregnant women—about 60% experience it in some form, mostly mild to moderate. For many, it gets better within eight weeks after giving birth, but around 40% might still have it six months later.

Symptoms

You might not notice any signs until after you have your baby. Here are some common signs:

• A bulge or “pooch” above or below your belly button.
• A soft feeling around your belly button.
• A bulging shape when you use your abs, like when you sit up.
• Trouble lifting things or doing everyday tasks.
• Pain in your lower back, hips, or during sex.
• Poor posture or leaking urine when you cough or sneeze.

You might feel weak in your core and notice a jelly-like feeling in your belly when you try to use your abdominal muscles.

How to Check if You Have It

If you see a bulge that doesn’t go away with exercise or weight loss, or if your belly shapes like a dome when you lean back, you might have diastasis recti. It’s a good idea to talk to your doctor if you think you have it.

Risk Factors

Some things can increase your chances of getting diastasis recti:

• Having multiple pregnancies close together.
• Being over 35 years old.
• Carrying twins or triplets.
• Having a large baby.
• Being very petite.
• Having a vaginal delivery, as pushing can add pressure.

Diagnosis

Doctors can check for diastasis recti through a physical exam, so if you’re concerned, it’s best to consult with your healthcare provider.

How to Treat or Manage Diastasis Recti:

While diastasis recti can improve on its own, there are ways to help manage and treat it effectively and help speed up the recovery process.

1. Core Strengthening Exercises: Engaging in gentle core exercises can help strengthen the abdominal muscles and bring them back together. Exercises such as:
   • Deep belly breathing
   • Pelvic tilts
   • Heel slides
   • Modified planks and side planks
   • Diaphragmatic breathing Avoid crunches, sit-ups, and heavy lifting as these can worsen the separation.
2. Physical Therapy: A physical therapist specializing in postpartum recovery can guide you through exercises tailored to heal diastasis recti safely and effectively.
3. Belly Wrapping/Binding: Wearing an abdominal binder or belly wrap (see Belly Binder) can provide extra support to your core muscles as they heal. Belly binding works by gently holding the muscles in place, reducing strain on the connective tissue, and promoting proper alignment.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
   • Choose a high-quality, fully adjustable wrap/binder with a breathable cover – choosing a product with a 100% cotton (preferably Organic cotton) cover will help reduce the risk of skin irritation or allergic reactions.
   • Wear it for at least a  few hours a day but avoid overly tight binding as it can restrict movement.
   • Use it as a supplement to exercises, not a substitute.
4. Good Posture and Body Mechanics:
   • Stand tall with shoulders back and engage your core throughout the day.
   • When getting out of bed, roll to your side first before pushing yourself up with your arms.
5. Avoid Straining Movements:
   • Be cautious when lifting heavy objects, including your baby. Use your legs and engage your core when picking things up.
   • Avoid exercises that put direct pressure on your abs until your muscles are stronger.
6. Diet and Hydration:
   • Eating a nutrient-rich diet and staying hydrated supports tissue healing and muscle recovery.
   • Include foods rich in collagen, vitamin C, and protein to aid in connective tissue repair.
7. Healing Diastasis Recti:
   • Full and proper recovery may take some time and patience, however by following a proper exercise routine, using supportive measures like belly wrapping/binding (Belly Binder), and maintaining good posture, you can help your abdominal muscles recover and restore strength to your core.
   • Surgical Options (For Severe Cases) – In cases where diastasis recti does not heal through exercises and therapy, a surgical procedure called abdominoplasty (tummy tuck) may be an option. This procedure tightens the abdominal muscles and removes excess skin.