Oh, motherhood! Stepping into the adventure of carrying, birthing, and raising a child introduces us to terms we never knew, like perineal tear and sitz bath. Unfortunately for many, there’s also diastasis recti. Also called DRA (diastasis recti abdominis), this condition is often behind the lingering “mom tummy” that doesn’t go away post-pregnancy.
In simple terms, diastasis recti happens when the growing uterus during pregnancy stretches out the abdominal muscles. This can lead to a separation of the two large parallel muscle bands that run down the middle of your abdomen, creating a bulge.
For mothers, it’s that pesky post-baby belly that sticks around even when the baby weight is gone, sometimes leading to awkward “when are you due?” questions when you’re holding your toddler. It can also cause jeans to fit weirdly even if you’re at your pre-pregnancy size and weight. At worst, diastasis recti can lead to lower back pain, abdominal discomfort, and pelvic issues. It’s not a tear but a stretching of the connective tissue along where the abdominal muscles meet.
Why does this happen? It begins with the stretching of your belly and added pressure from the baby. Combine that with hormonal changes that soften connective tissues for this stretching to occur, and you have a recipe for abdominal separation.
My friends clued me into this condition years ago, sharing exercises and remedies that have truly helped. As moms, we swap advice on everything from breastfeeding to potty training, but we shy away from discussing postpartum issues like abdominal and pelvic problems. The post-baby pooch bugs us every time we button our jeans, but we rarely talk about it. We deal with unpleasant surprises like peeing when we sneeze, hoping it won’t happen again.
A staggering 98% of women experience diastasis after giving birth. It’s more likely with certain factors, but it’s essential to know that while it’s common with pregnancy, it’s not exclusive to it. Men and children can experience it due to unusual abdominal pressure, like post-surgery or injury.
Thankfully, awareness and understanding of diastasis recti have grown. We now have great resources that offer exercises and tools to help address mild cases. I’m grateful for the advice that helped me recognize my own diastasis and start core rehabilitation.
During my first pregnancy, I thought doing ab exercises like crunches would keep me fit and aid recovery. It turned out to be counterproductive. My brother-in-law, a personal trainer, suggested different exercise routines, emphasizing that things like crunches aren’t ideal for core strength. Instead, he recommended bodyweight exercises, kettlebells, and pull-ups.
I turned to programs like Fit2b for safe abdominal exercises. They taught me how to self-check for diastasis, a process detailed in some excellent resources, including videos that guide you through it. Unfortunately, tackling diastasis isn’t as straightforward as some natural remedies. While many mild separations can be managed with at-home exercises, severe cases might require a physical therapist or surgery.
Exercises worked for previous pregnancies, aided by shared YouTube videos. Now, there are specific programs by DRA experts that I plan to use after my next pregnancy. Many in the community have recommended these, and I’d love to hear your experiences if you’ve tried them too!
Interestingly, some core exercises should be avoided if you have abdominal separation, like crunches or sit-ups, as they can worsen the situation by increasing abdominal pressure in ways you don’t want.
This brings me to a key question: since most women experience DRA post-pregnancy, can we prevent or minimize it during pregnancy? Apparently, it’s possible to check for and address separation during pregnancy. Advice varies on this topic, but some suggest that pregnancy increases abdominal pressure, which can contribute to separation.
Using a splint post-delivery was helpful for me, especially with exercises. Different opinions exist on this, and it’s something to discuss with a healthcare professional, like a midwife. I’ve also heard from friends who benefited from seeing a physical therapist for specific diastasis issues. I haven’t done this personally, but I would if faced with a severe case.
For anyone dealing with diastasis, your experiences and remedies could help others. Share your thoughts and stories!
This information has been medically reviewed, but remember it’s not personal medical advice. Always consult your doctor for guidance.
