What Is Diastasis Recti?
At Caldera Medical, we are committed to improving the quality of life for women by providing innovative solutions for diastasis recti, pelvic floor dysfunction, and postpartum recovery.
Diastasis recti, also known as ab separation or diastasis rectus, is a common condition that affects many women postpartum. It occurs when the two parallel bands of abdominal muscles (rectus abdominis) separate due to excessive pressure during pregnancy. This separation weakens core stability and can lead to pelvic floor dysfunction, lower back pain, and a post-pregnancy belly that may not improve with traditional exercise.
During pregnancy, the growing uterus stretches the abdominal muscles and the connective tissue (linea alba) between them. This natural expansion is necessary to accommodate the baby, but in some cases, the tissue does not return to its original state after childbirth, resulting in diastasis recti. While some degree of separation is normal, excessive or prolonged separation can cause functional issues, affecting core strength and overall posture.
Who Is at Risk for Diastasis Recti?
While diastasis recti can occur in anyone, certain factors increase the likelihood of developing it, including:
- Multiple pregnancies: Repeated stretching of the abdominal wall weakens the connective tissue over time.
- Large babies or carrying multiples: More significant abdominal expansion can put extra strain on the core muscles.
- Excessive weight gain during pregnancy: Additional pressure on the abdominal muscles can increase separation.
- Poor core strength pre-pregnancy: A weaker core before pregnancy may struggle to withstand the stretching forces.
- Age and genetics: Some women naturally have less connective tissue elasticity, making them more prone to separation.
Signs and Symptoms of Diastasis Recti
Many women are unaware they have diastasis recti until they notice persistent abdominal changes or functional issues postpartum. Common signs include:
- A visible bulge or “pooch” in the midsection that remains even after losing baby weight.
- A gap between the abdominal muscles when performing certain movements, such as sitting up from a lying position.
- Weakness in the core and lower back pain, particularly when lifting objects or standing for long periods.
- Poor posture and a sensation of instability in the midsection.
- Digestive discomfort, bloating, or constipation, as weakened core muscles may affect internal organ support.
Understanding diastasis recti is the first step toward recovery. The good news is that targeted exercises, proper movement strategies, and medical guidance can help restore core strength and minimize long-term effects.
How Abdominal Separation Affects the Pelvic Floor
The core and pelvic floor are deeply interconnected. The abdominal muscles provide support to the spine and pelvis, while the pelvic floor stabilizes internal organs and controls bladder and bowel function. When the abdominal muscles are weakened by diastasis recti, the pelvic floor must compensate, leading to pelvic floor dysfunction. This can result in:
- Urinary incontinence (leakage when sneezing, coughing, or jumping)
- Pelvic organ prolapse (where organs like the bladder or uterus descend)
- Pain during intercourse
- Lower back and hip pain
Addressing both diastasis recti and pelvic floor health together is essential for full recovery postpartum.
How to Know If You Have Diastasis Recti
Many new moms wonder, “How do I know if I have diastasis recti?” You can perform a simple self-check at home:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand behind your head and lift your shoulders slightly.
- With your other hand, press your fingers just above your belly button.
- Feel for a gap between the two sides of your abdominal muscles.
- If you detect a separation of more than two finger-widths, you likely have diastasis recti.
If you suspect diastasis recti, it is advisable to consult a healthcare provider or a specialist in pelvic health for a professional assessment.
Effective Diastasis Recti Exercises for Recovery
While some women consider surgery for severe cases, diastasis recti exercises can help close the gap and strengthen the core naturally. Here are a few postpartum-friendly exercises:
1. Pelvic Tilts
- Lie on your back with your knees bent.
- Inhale deeply, then exhale while engaging your core and tucking your pelvis slightly.
- Hold for a few seconds, then release.
- Repeat 10 times.
2. Heel Slides
- Lie on your back with both feet on the floor.
- Engage your core and slowly slide one heel away from your body.
- Bring it back to the starting position.
- Repeat 10 times on each leg.
3. Modified Side Planks
- Lie on your side with your knees bent.
- Prop yourself up on your forearm and engage your core.
- Hold for 20 seconds, then switch sides.
- Repeat 3-5 times.
4. Diaphragmatic Breathing
- Sit or lie down in a comfortable position.
- Inhale deeply through your nose, expanding your belly.
- Exhale while gently drawing your abdominal muscles inward.
- Repeat for 2-3 minutes daily.
Avoid traditional crunches, sit-ups, or planks, as they can worsen the separation.
Working Out with Diastasis Recti: Do’s and Don’ts
Do:
- Engage your deep core muscles before any movement.
- Focus on controlled, slow exercises.
- Strengthen the pelvic floor with Kegel exercises.
- Consult a pelvic health specialist or physical therapist.
Don’t:
- Perform traditional crunches or sit-ups.
- Lift heavy weights without engaging the core properly.
- Do high-impact activities like running too soon postpartum.
- Hold your breath while exercising.
Additional Ways to Support Pelvic Health Postpartum
1. Prioritize Postpartum Physical Therapy
A pelvic floor therapist can assess your core function, offer tailored diastasis recti exercises, and provide hands-on techniques to improve pelvic floor dysfunction.
2. Maintain Good Posture
Standing and sitting with proper alignment helps reduce strain on the core and pelvic floor. Avoid slouching and instead engage your deep abdominal muscles when standing or lifting your baby.
3. Supportive Garments
Wearing a postpartum belly wrap or abdominal binder can provide additional support while your muscles heal. However, this should not replace core-strengthening exercises.
4. Stay Hydrated and Eat Nutrient-Dense Foods
A balanced diet rich in protein, collagen, and omega-3s can aid in tissue repair and recovery.
5. Consider Minimally Invasive Treatments
For women experiencing severe pelvic floor dysfunction or persistent symptoms, minimally invasive treatments like those offered by Caldera Medical can provide effective solutions.
When to Seek Professional Help
It is crucial to seek medical attention if you experience:
- Severe pelvic pain
- Persistent urinary incontinence
- Heaviness or bulging sensations in the pelvis
- Worsening diastasis recti symptoms despite exercise
If you suspect you have diastasis recti, the best course of action is to consult a healthcare provider, such as your doctor, a physical therapist, or a postpartum specialist. They can provide a professional diagnosis, recommend a personalized recovery plan, and guide you on the best treatment options.
Our Approach to Pelvic Health
At Caldera Medical, we are dedicated to improving the quality of life for women by providing innovative solutions for pelvic health conditions, including those associated with diastasis recti. Our minimally invasive treatment options help restore core strength and pelvic floor function, offering relief from symptoms such as urinary incontinence, prolapse, and abdominal weakness.
We understand that every woman’s postpartum journey is unique, and recovery from diastasis recti requires a comprehensive, personalized approach. Through our advanced surgical and non-surgical solutions, we help women regain strength, confidence, and functionality.
- Pelvic Floor Rehabilitation Support: Many women with diastasis recti experience weakened pelvic floor muscles, which can contribute to incontinence and discomfort. Our specialists provide targeted therapies and medical solutions to enhance pelvic support and restore function. For women looking for a non-invasive, at-home solution to strengthen their pelvic floor muscles, Gynesis Pelvic Floor Trainer Shorts provide an innovative and effective approach. Using Multipath Technology, Gynesis delivers gentle neuromuscular electrical stimulation (NMES) that activates multiple areas of the pelvic floor, effectively delivering 180 precise Kegels per session. These FDA-cleared, external pelvic floor trainer shorts help retrain and rebuild pelvic floor muscles, offering a safe and long-term solution for postpartum recovery—all in just 30-minute sessions from the comfort of home.
- Minimally Invasive Procedures for Pelvic Organ Prolapse: If diastasis recti has led to pelvic organ prolapse, our Vertessa® Family of surgical mesh implants offers a safe and effective option for restoring normal pelvic support.
- Hysteroscopic Tissue Removal for Postpartum Issues: Some women experience additional gynecological concerns post-pregnancy, such as fibroids or polyps. Our Benesta™ Family of products provides a gentle, minimally invasive solution to improve overall reproductive and pelvic health.
Take the Next Step in Your Recovery
If you’re struggling with diastasis recti or pelvic floor dysfunction, you don’t have to go through it alone. Contact your healthcare provider, and reach out to us today to learn more about how we can support your postpartum recovery!