After the arrival of my second child five years ago, I discovered I had diastasis recti, with a separation greater than two finger widths. Prior to this, I was only vaguely familiar with the term, so I delved into research.
In essence, diastasis recti occurs when the abdominal muscles on either side of the midline separate, often referred to as a “mommy tummy” or “postpartum pouch.” Interestingly, infants are born with separated abdominal muscles that naturally come together over time. Although anyone can experience this condition, it is particularly prevalent among postpartum mothers.
Diastasis recti extends beyond merely having loose skin post-birth. It can also affect slender women who appear to have flat bellies. The real issue lies beneath the skin, where the abdominal muscles can separate due to the stress of carrying a growing baby. While many women may not appreciate their “mama pouches,” this condition can lead to serious complications if left unaddressed, including back pain, urinary leakage, constipation, and even hernias. The repercussions can last a lifetime; I’ve heard accounts of older women who were unaware of their diastasis, only to discover it was the source of various health issues.
Initially, I thought my diagnosis was an anomaly. However, I later learned that it was much more common than I had anticipated. A study published in The British Journal of Sports Medicine revealed that 60% of women experience diastasis recti six weeks postpartum, with 32% still affected one year later. That’s a significant number of women, many of whom may not even realize they have the condition. After all, how many healthcare providers routinely check for this or offer guidance on addressing it?
Admittedly, when I first received my diagnosis, I didn’t prioritize treatment. Juggling life with two sleep-deprived toddlers left little room for self-care. Eventually, I incorporated some basic Pilates exercises into my routine, as suggested by my midwife. By the end of that year, my abdominal gap had reduced to about 1.5 finger widths. Now, five years later, I’ve started to focus on further tightening my core, and the transformation has been remarkable. The chronic aches and pelvic discomfort that once plagued me have significantly diminished.
Self-Assessment for Diastasis Recti
If you suspect you may have diastasis recti, consider asking your healthcare provider for a proper evaluation. Alternatively, you can perform a simple self-assessment at home:
- Lie on your back with your knees bent and feet flat on the floor.
- Place two fingers just above your belly button.
- While keeping your fingers in that position, gently lift your head and neck off the ground.
- You should be able to feel your abdominal muscles; note if there is a gap or dip.
- Repeat this check below your belly button to assess for separation in that area.
If you discover a gap, even a sizable one, don’t panic. This condition is widespread and treatable. Most women have some degree of separation.
For postpartum individuals, it’s crucial to wait until you receive clearance from your healthcare provider before starting an exercise regimen. Once you’re ready, consider engaging in a program specifically designed for diastasis recti, as certain movements, like traditional sit-ups, may exacerbate the issue. Many exercises require only a few minutes daily, and you can even split them into shorter sessions throughout the day. Consulting a pelvic floor specialist for rehabilitation therapy can also be beneficial. While surgery is an option, it is generally advisable to attempt guided exercises first.
As a mother, it can be challenging to prioritize your own health while caring for young children. However, looking after your well-being is equally important. Even if you are an older mom, it’s worth checking for diastasis recti, as it can persist long after childbirth.
In the past, awareness of diastasis recti was minimal, and many mothers went unchecked. It’s encouraging that more people are becoming informed about this condition, but there is still a pressing need for women to receive proper examinations and treatment guidance.
If you suspect a diastasis, take action—whether through a self-assessment or seeking a professional evaluation. Encourage your mother or older female relatives to be checked as well. If you find a gap, consult with your healthcare provider about appropriate steps to remedy the condition. Remember, you deserve to have a strong, functional body that feels good on the inside and out.
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Summary
Diastasis recti is a common condition affecting many postpartum women, characterized by the separation of abdominal muscles. It can lead to various physical issues if not addressed. Self-checks and professional evaluations can help diagnose the condition, and targeted exercises or therapy can aid in recovery. Women should prioritize their health and seek support for this condition, which can persist long after childbirth.
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