After the birth of my second child five years ago, I discovered that I had diastasis recti, with a gap measuring a little over two finger widths across. Prior to this, I had only heard the term mentioned in passing, so I set out to learn more.
In simple terms, diastasis recti is the separation of the right and left sides of the abdominal muscles. This condition is often referred to as a “mommy tummy” or a “postpartum pouch.” Interestingly, babies are born with separated abdominal muscles that naturally come together over time. While diastasis recti can affect anyone who improperly engages their core or strains their abdomen, it is particularly common among women after childbirth.
It’s important to note that diastasis recti is more than just loose skin on the belly after giving birth. In fact, even thin women with relatively flat stomachs may experience this condition. It’s the underlying abdominal muscles that separate, and it can occur in anyone who carries the weight of a growing baby.
Although many of us may not appreciate our “mama pouches,” diastasis recti isn’t just a cosmetic issue. If left untreated, it can lead to various problems such as back pain, leaking urine, constipation, and even hernias. The repercussions can last a lifetime. I’ve come across stories of older women who were unaware they had diastasis recti, only to find that it was the source of various health issues and discomforts.
When I first learned about my diastasis, I thought it was an uncommon occurrence. However, research shows that this condition is much more widespread than I initially believed. A study featured in The British Journal of Sports Medicine revealed that 60% of women experience diastasis recti six weeks postpartum, and 32% still have it a year later. That means one in three women may still be dealing with this issue a full year after giving birth, many of whom might not even realize they have it. Unfortunately, how many healthcare providers are proactively screening for this condition or offering guidance on how to address it?
I’ll admit that I didn’t take immediate action after my diagnosis. I was simply trying to manage the chaos of life with two young kids, both of whom were not great sleepers. Eventually, I began incorporating some Pilates exercises into my routine, following my midwife’s recommendations. By the end of that first year, my gap had reduced to about 1.5 fingers wide. It has taken me five years to start concentrating on tightening it further, but I can confidently say that addressing my diastasis recti and strengthening my core has been transformative. The aches and discomfort I endured for years have significantly diminished.
How to Check for Diastasis Recti
If you suspect you might have diastasis recti, I recommend asking your healthcare provider for an assessment. Alternatively, you can perform a simple self-check at home. Here’s how:
- Lie on your back with your knees bent and feet flat on the floor.
- Press two fingers into the area just above your belly button.
- While keeping your fingers in place, gently lift your head and neck off the floor.
- You should be able to feel your abdominal muscles in this position. You might notice a band of muscle tissue or a dip/gap.
- If you feel a gap, measure it by the width of your fingers.
- Repeat the test below your belly button to see if a separation exists there too.
If you discover a gap, don’t panic. It’s a common issue and can be treated. Most women have some degree of separation. If you’re postpartum, be sure to wait until your healthcare provider gives you the green light for exercise. When you’re ready, consider starting a program specifically designed for diastasis recti, as certain exercises, like crunches, can exacerbate the problem.
Often, effective programs take only a few minutes a day. Consistency is key, and you can even break the exercises into shorter sessions throughout the day. It may also be beneficial to consult a pelvic floor specialist for rehabilitation therapy. While surgery is an option, it’s generally advisable to explore exercise options first.
As a mother of young children, I understand how challenging it can be to prioritize your own well-being while caring for your little ones. However, taking care of yourself is crucial. Even if you are an older mom, it’s worthwhile to check for diastasis recti, as it can persist long after childbirth.
Years ago, this condition was little known, and most mothers weren’t screened for it. It’s encouraging that awareness has grown, but far too many women still go unexamined or receive inadequate guidance on treatment. This needs to change.
So, take the initiative to get checked or conduct a self-assessment. Encourage your mother and older female relatives to be checked as well. If you find a gap, consult with your doctor or healthcare provider about the best approaches to healing it. Remember, you deserve to feel strong and healthy, both inside and out.
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Summary
Diastasis recti is a common condition affecting many postpartum mothers, characterized by the separation of abdominal muscles. Although often mistaken as a cosmetic issue, it can lead to various health complications if untreated. Awareness and proper guidance are essential for addressing this condition. Mothers should consider screening and engaging in targeted exercises to improve their core strength and overall health.
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