Diastasis recti
Reviewed by Dr. Jennifer Lincoln
Though it’s not exactly a household name, diastasis recti is a common condition that affects as many as 60 percent of childbearing women. 1
What it is
Diastasis recti occurs when there is a separation, be it partial or complete, of the rectus abdominis—the area we commonly refer to as the “six pack.” Located just above your pelvic region, this group of muscles naturally weakens and stretches during your pregnancy to accommodate the growth of your baby-to-be. You know that well-defined line that sits in the very center, separating this “six pack”? If that area separates wider than an inch, it is considered diastasis recti.
Because this condition is most often associated with symptoms that accompany any postpartum experience—including bloating, constipation, lower-back pain, and difficulty standing—it can be tricky to diagnose without the right professional.
Why it happens
Your growing baby and pregnancy hormones help loosen your muscles, causing your uterus to expand and affect the areas around it. The muscles often separate as a result—typically less than three-fourths of an inch, but sometimes more. If the muscles are more than an inch apart and stay that way postpartum—sometimes for months or even years2—you have diastasis recti.
When it happens
Diastasis recti most often occurs in the second half of pregnancy, when the uterus has grown to the size of a papaya, and your baby bump starts to make its appearance.
Who is most likely to experience it
Anyone who is pregnant or has gone through pregnancy—especially when carrying multiples—can experience diastasis recti.
Only pregnant women experience diastasis recti.
What to do about it
If you think you’re experiencing diastasis recti, broach the topic with your health care provider during your six-week postpartum checkup. They can do the finger test—placing one finger in your midline to measure the space in between the two sides—to determine whether you have diastasis recti.
The gap will often close on its own within a few months after delivery, and there are many solutions to help improve your condition:
- Avoid heavy lifting: To prevent your abdominal muscle from further separating, avoid lifting anything heavy (apart from your growing baby) for a few months postpartum.
- Ab exercises: While you’ll have to wait until at least six weeks postpartum to exercise, once you get the green light from your health care provider, ab exercises like crunches or bicycle kicks can help improve diastasis recti.
- Pelvic tilts: Pelvic tilts feel more like a stretch. They involve lying flat on your back and lifting your mid section and buttocks up and down while engaging your pelvic floor.
When to get help
If you’re not having success treating your diastasis recti at home, consider seeking the help of a pelvic-floor physical therapist. These therapists are trained to help people cope with issues involving the pelvic region, including diastasis recti, and can provide guided instruction on certain exercises to help treat your condition. If you try to treat this at home, be sure to get a dedicated set of exercises from an expert.
References
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5013086/
2 https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti
Additional resources
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