Diastasis recti is a common condition that affects many women during and after pregnancy. But most women have never heard of it before they become pregnant.
We asked Kira Neumann to tell us everyone we need to know about it. Kira is pre-and postnatal trainer and holistic health coach.
What is Diastasis Recti?
Diastasis recti is like a gap between the two parts of your six-pack muscles, technically known as the rectus abdominis. When this gap measures 2.7cm or more, it's considered diastasis recti. This happens when the connective tissue between the muscles stretches, making it hard for your core to withstand internal pressure. It can lead to issues like hernias, core instability, lower back pain, and even digestive problems and incontinence.
When Does it Happen?
Most commonly, diastasis recti pops up during pregnancy. It's normal and in fact necessary to accommodate your growing baby. But it's not just pregnancy that can cause it. Being overweight, improper strength training techniques, or certain medical conditions can also play a role.
Where Does it Occur?
This gap between your six-pack muscles can occur anywhere from top to bottom. It might stretch all the way down, or just focus around your belly button, above, or below it.
What Can You Do About It?
If pregnancy triggered your diastasis recti, don't stress! Your body needs time to heal, usually up to a year. Focus on good nutrition, staying hydrated, getting plenty of rest, and consider joining a postnatal recovery class led by a specialist trainer or midwife. These classes can help to speed up your healing process.
But if it's been over a year postnatal, or you're experiencing symptoms like back pain, belly doming, or leakage, it's time to seek one-on-one help. A specialist can pinpoint what's holding back your healing process and guide you through personalized treatment.
The Goal of Diastasis Rehabilitation
Contrary to popular belief, closing the gap isn't always the main goal. It's more about strengthening your core and making sure the gap becomes stable and functional again. This means your body can handle pressure changes inside, which often leads to the muscles coming closer together. It's less about the distance and more about the stability of your core muscles and tissue.
If you have a postpartum midwife, she will likely check to see if you have diastasis recti. It is also a good idea to join a postpartum recovery course where this topic will also be addressed. Here's our list of English postpartum recovery courses in Berlin and online (including one offered by Kira).
