Pregnancy and postpartum are a challenging time for the female body. Although well-equipped and designed for the task, there can be conditions that occur even when the mother does all the right measures for childbirth. One of the unexpected side effects is called diastasis recti. It is very common, with an estimated one in two women having this happen to them to various levels of severity. The condition involves the rectus abdominis muscles (six-pack ab muscles) separating or being stretched during pregnancy and even after. There can be a bulge form the stomach that can affect self-efficacy and some daily living activities. The unfortunate part is that a woman can still look pregnant even after giving birth.
During pregnancy, a lot of pressure is put on the abdominal wall. The wall two sides and connective tissue. The walls get pushed out to create space for the baby. Diastasis recti happens when the gap is overstretched to create this space and then doesn’t come back together. There’s an ab gap. The third trimester is usually when the baby grows fast so the gap develops during this time.
Because we don’t see the inside of our bodies, most women don’t notice the gap until the postpartum period. A doctor would confirm diastasis recti by feeling the area, then measuring with a caliper or tap to determine if the gap is wider than 2 centimeters. Finger widths can also be used to diagnose. Two to three finger widths would be the gap length to check for. There are also steps to take for self-diagnosis. Laying on the back with feet bent and belly flat and relaxed, a person can do the 2-3 width finger test.
Some women are at higher risk for diastasis recti for a few possible reasons. Being over age 35 having a baby, having back-to-back pregnancies or multiple pregnancies, having a big baby, being petite in stature, and vaginal delivery requires a lot of pressure to the abdominal wall during the pushing out. To avoid the risk of diastasis recti, maintaining a healthy weight during pregnancy, don’t strain the abdominals by planks, double leg lifts, boat pose, downward dog, or pushups (on the toes), and roll to one side when getting up and down of the floor or out of bed.
Diastasis recti should heal within about 8 weeks after delivery. However, there can be signs post pregnancy that he*align is not taking place. Symptoms can be a dome or cone near the belly button, softening around the belly button, low back pain, urine leaking, hip pain, pelvic pain, difficulty lifting objects, and pain during sex. There isn’t necessarily a pain in the abs, but there is a discomfort when maybe bending down and picking something up.
Physical therapy and corrective exercise can be performed to help fix diastasis recti. These involve engaging the deep abdominals. Breathing and controlled movements should be performed. Surgery doesn’t have to be the answer. Bringing a child into this world is a woman’s special ability and gift. The risk is worth the reward if you were to ask most women. Diastasis recti is just a side effect that can’t be predicted, but can be corrected. That makes the possibility easier to live with.
Impact of Rectus Diastasis Repair on Abdominal Strength and Function: A Systematic Review – PMC
Diastasis Recti Rehabilitation – StatPearls – NCBI Bookshelf
Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has a Doctorate in Health and Human Performance, M.A. in Physical Education & Health Science, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor. She has 6 books on Amazon too,.
