How to Manage Diastasis Recti After Pregnancy

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Diastasis recti is a common postpartum condition that most women rarely talk about. It refers to the separation of the abdominal muscles at the midline of the women’s stomach, also called the “six-pack” muscles. When rectus abdominis stretch sideways to create space for the developing baby, they damage the connective tissue around the stomach and cause this condition. The good news is that one can manage it and flatten their stomach through different strategies.

Diastasis recti affect about 60% of women in the childbearing stage and cause them to have a protruding stomach, even after giving birth. Some women fail to understand that their bodies might not bounce back to their flat midsections immediately post-delivery. Some end up looking pregnant months or years after delivery. It is true that their bodies undergo multiple changes during pregnancy. However, women should know that in most cases, diastasis recti is the cause of the “mommy tummy.”

Symptoms of Diastasis Recti

The most common sign of this postpartum condition is a protruding stomach. Women at the childbearing phase should also watch for other symptoms such as;

• Poor posture

• Constipation

• Umbilical hernia

• Bloating

• Lower back pain

• Treating Diastasis Recti

Managing this condition is necessary because it causes other complications, such as constipation, back pain, restricted mobility, decreased hip stability, and painful sex. The key to fixing the separated abdominal muscles is rebuilding the core muscles. After six to twelve weeks, women should start strengthening the transverse abdominis muscle to allow it to support other muscles that stretch during pregnancy. The following are the effective techniques for this process.

Physical Therapy (PT)

Physical therapy is the most effective treatment for diastasis recti. It reduces leaking, back pain and boosts core control and strength. PT also promotes the general wellbeing of women post-partum. It involves various activities, such as education, stretching, and postural training.

For example, postural training helps the women stabilize the core after the pregnancy. They have to combine it with bracing of the abdomen. During these sessions, the patients also learn to carefully stretch their lower back and abdominal muscles. However, physical therapists often personalize the routines to fit the needs and body of each client.

Diastasis Recti Surgery

Undergoing surgery is also a treatment option for diastasis recti. Women who want faster results or find it challenging to work out can get a tummy tuck, also called a diastasis recti-surgery, to correct the condition. In this strategy, the surgeon uses liposuction to remove the belly fat. Alternatively, he or she sews the detached abdominal walls back together. The procedure used depends on multiple factors, such as the patient’s body and the extent of separation.

The results of the cosmetic surgery are flat, firm, and toned abdomen. According to healthcare providers, women should consider surgery as a last resort to diastasis recto. They should select it only if they have finished building their families or getting more children.

Physical Workouts

Working out helps mothers with diastasis recti heal more naturally during postpartum. It repairs and strengthens the deep abdominal muscles. It means that the selected exercises should target the transverse abdominis. They should also be easy and simple to prevent more damage. The following are the safe at-home exercises that one can engage in to manage this condition.

Pelvic Tilts

This exercise involves lying on the back and bending the knees and hands stretched across the floor. Breathe in for about five seconds. As you exhale, connect your pelvic floor and your abdominals. Tilt your pelvis gently as you draw your navel towards the spine. Imprint your lower back and the pelvis onto the workout mat. Breathe in again and return to the position that you started with.

Leg Slides

Start out by lying on your back with her knees bent. Connect the abdominals to the pelvic floor as you inhale and exhale. Lift your toes and place all your leg’s weight on the heels and ensure that you maintain a stable pelvis. Breathe out and slide one foot along the floor and away from your torso. Draw your leg in as you inhale and exhale. Repeat the process with the other leg.

C-Curving

Begin by sitting on your sit bones and place your feet wide apart. The next step is placing your arms behind the knees. Rock back slowly and avoid sinking the chest in. Stay back and hollow out the lower part of your belly as you exhale. Do about twenty pulses.

When to Start Exercising

When engaging in these exercises, one should also breathe and engage their pelvic floor to allow it to regain its strength. Additionally, doing all the activities at once might be dangerous because the body might not be strong enough. For this reason, mothers should first discuss the issue with their healthcare practitioners to understand their progression. The information these experts provide determines whether the mother is ready for a physical workout or not.

Benefits of Exercises over Surgery

Managing diastasis recti through physical conditions is better than undergoing cosmetic surgery. The former assists in natural healing. On the contrary, the latter eliminates the pooch faster, but it does not solve the debilitating symptoms of the condition. Consequently, it makes the patients more vulnerable to other complications. For example, the diastasis recti might reopen in the future due to intense exercise or another pregnancy.

Preventing Diastasis Recti

Diastasis recti is not only reversible but also preventable. Healthcare experts indicate that the therapeutic activation of the deepest abdominal muscles can fix the condition. During pregnancy, women should engage in physical activities that facilitate proper coordination between the diaphragm and pelvic floor. They should select workouts that also strengthen their overall body. Being active during pregnancy prepares one for labor and recovery after birth.

Ab separation is common during and after pregnancy, the expectant mother’s abdominis rectus muscle often expands to accommodate the unborn baby and causes diastasis recti. Symptoms like pooch and back pain during postpartum indicate that the mother could be suffering from this condition. However, physical exercises, physical therapy, and cosmetic surgery can help to repair this separation. Managing diastasis recti helps to reduce pelvic pain, bloating, and constipation and enables the patient to achieve a flatter abdomen. Consulting a physical therapist or doctor before engaging in these strategies is necessary.