What is it?
A diastasis recti occurs when the linea alba (a line of connective tissue that connects your rectus abdominus muscle, which is the muscle that forms your six pack) thins and stretches and forms what feels like a gap in your stomach. It is most commonly a problem for pregnant women but can also affect those who suffer from obesity, premature babies whose stomach muscles have not yet properly formed, severe swelling in the abdomen from another condition and those who lift heavy weights. During pregnancy this can arise due to the normal hormones that are released in order to allow your stomach to stretch in order to accommodate a baby or may also arise during intense straining associated with labour (which is also a problem for weight lifters).
How do I know if I have it?
There is an easy test you can do at home that may make you aware of a possible diastasis recti. It is always best to have this diagnosed by a health care professional to be certain.
You can lie on your back with your knees bent and feet flat on the floor. Place your index finger at the bottom of your rib cage in the mid line of your stomach (in line with your belly button). Put the other hand behind your head and do a slight crunch. If you have a potential diastasis recti you will feel your index finger slip in between the muscles and note a space in this region. Continue to do this test by moving your finger in a continual line down your stomach until you reach your pubic bone. A diastasis recti can occur in any area of this line.
Can it be a problem?
There may be a correlation between diastasis recti and low back pain, pelvic pain, umbilical hernia, urinary incontinence and constipation.
What can I do to help this?
The treatment method depends on the severity of the diastasis recti.
In most cases, an appropriate exercise program written by a qualified health professional will help to reduce the severity. Generally these programs will be aimed at strengthening your pelvic floor muscles and transverse abdominal muscles. From there programs are designed to functionally improve your abdominal strength – recent research has suggested that a ‘closed gap’ does not necessarily signify a healed diastasic rectus, it is much more important to be functionally proficient. Exercises such as crunches and sit ups tend to be avoided as they can aggravate the problem.
Surgery can be completed in some cases but is generally advised that this is only completed once you no longer plan to have any more children as further pregnancy may cause a relapse. There are no clear guidelines that indicate when surgery is required, but it is generally performed due to cosmetic reasons or because of functional impairments that did not respond to conservative methods.
If you would like to be assessed and have an exercise program tailored for you by Dr Jacqueline Kovacev, please follow this link to our easy online booking page.
https://www.healthline.com/health/diastasis-recti-in-men#treatments
https://www.youtube.com/watch?v=Y7l82ZXNhSE
https://content.iospress.com/articles/journal-of-back-and-musculoskeletal-rehabilitation/bmr169687
https://www.ncbi.nlm.nih.gov/pubmed/24256310
https://link.springer.com/article/10.1007/s00464-017-5607-9
https://www.pelvicexercises.com.au/diastasis-recti-exercises/
