After the birth of my second child five years ago, I learned that I had diastasis recti, with a separation of my abdominal muscles measuring over two finger widths. Prior to this, I had only a vague understanding of the term diastasis recti, prompting me to delve deeper into the subject.
In simple terms, diastasis recti occurs when the left and right sides of the abdominal muscles part ways, often referred to as a “mommy tummy” or “postpartum pouch.” Interestingly, newborns are born with separated abdominal muscles that typically come together naturally. While anyone who improperly engages their abdominal muscles can experience this condition, it is particularly common among new mothers.
Diastasis recti is not merely an aesthetic issue related to loose skin after childbirth. Even women with flat-looking stomachs can have this condition, as it’s the underlying abdominal muscles that separate. It commonly occurs as a result of the physical strain of carrying a growing baby.
Beyond cosmetic concerns, untreated diastasis recti can lead to various health issues, such as chronic back pain, urinary incontinence, constipation, and even hernias. The effects can persist throughout a woman’s life, as I learned from older women who later discovered that their discomfort stemmed from undiagnosed diastasis recti.
Initially, I thought my condition was unusual, but research published in The British Journal of Sports Medicine revealed that 60% of women experience diastasis recti six weeks postpartum, with 32% still affected a year later. This means that a significant number of women may remain unaware of their condition, as few healthcare providers routinely check for it or offer guidance on treatment.
When I first received my diagnosis, I didn’t take much action. I was juggling life with two young children and barely getting through the day. Eventually, I started to incorporate some basic Pilates exercises into my routine, as suggested by my midwife. By the end of that year, my separation had reduced to about 1.5 finger widths. Now, five years later, I am finally focusing on tightening my core, and the results have been transformative. The discomfort and pain that once plagued me have significantly diminished.
Self-Assessment for Diastasis Recti
If you suspect you have diastasis recti, I encourage you to consult your healthcare provider for an evaluation. Alternatively, you can perform a simple self-assessment at home:
- Lie on your back with your knees bent and feet flat on the ground.
- Place two fingers 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; look for either a firm band of tissue or a gap.
- Measure the width of any gap you find, and check below your belly button as well.
If you find a gap, don’t worry. It’s quite common and treatable. Many women have this condition. Should you choose to address it, it’s essential to wait for clearance from your healthcare provider before commencing any exercise program. Specialized exercises designed for diastasis recti are recommended, as some movements, like traditional sit-ups and crunches, can exacerbate the issue.
Typically, these programs require only a few minutes of your day and can be done in short intervals. Consulting a pelvic floor specialist for rehabilitation could also be beneficial. While surgery is an option, it is advisable to explore guided exercises before considering that route.
As a busy mom, it can be tough to prioritize self-care while raising young children. However, taking care of your health is crucial. Diastasis recti can persist even years after childbirth, making it important to get checked for this condition, regardless of your age.
Awareness of diastasis recti has grown over the years, yet many women still go unexamined and without proper treatment advice. It is vital to change this trend. Ensure you and your female relatives are aware of this condition, and if you discover a gap, consult your healthcare provider about effective treatment options.
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In summary, diastasis recti is a prevalent condition among mothers that can lead to more than just physical appearance issues. It’s crucial for women to be informed, undergo checks, and seek appropriate treatment to maintain a healthy, strong body.