How to Fix Diastasis Recti Years Later
If you have a diastasis or maybe you think you have a diastasis, you're probably wondering what the point is fixing it if it's been years since you first noticed it.
But I'm so happy to tell you that you aren't just stuck with it. There are things we can work on in pelvic therapy to decrease, and sometimes fully resolve, your diastasis.
What Is Diastasis Recti?
Diastasis Recti occurs when there is a separation in the two sides of the abdominal muscles. Patients often know the muscle the "rectus abdominis", the core muscles that run up and down, on the front of your belly.
The right and left sides of these muscles are connected to each other via the linea alba. This is what effectively separates and stretches when we talk about diastasis recti (recti, like rectus abdominis!)
The extent of the abdominal separation can be mild or can be quite large. There is no recipe as to how severe a diastatis can be and it's never a "if this, then that" type of diagnosis.
Noticing and experiencing the separation of the abdominal muscles is extremely common during and after pregnancy due to the need for the abdominal wall to stretch in order to accommodate a baby.
Where Does Stretching and Separation Occur?
It's important to understand where exactly this separation occurs when we talk about diastasis.
This is not just stretching that occurs to the front of the abdominal wall that I mentioned before. But that is one place: there will be a separation between the two sides of the rectus abdominis muscles
But that separation can also occur along the entire abdomen, including around the side of your body as well.
And again, there is not an "if, then" situation that a physical therapist, or any health professional for that matter, can tell you when it comes to diastasis. That's the unfortunate part. While there are some predictive factors, it's not something that we can fully control.
Why Diastasis Recti Can Persist for Years
Diastasis recti can persist for years for a number of reasons, including:
Core weakness
Poor posture
Poor ability to manage pressure during high pressure activities like coughing, sneezing, jumping and running.
It can also occur as a result of conditions of flexibility, such as Ehlers Danlos and generalized hypermobility.
Signs You Still Have Diastasis Recti:
Signs you might still have Diastasis Recti include coning, bulging or doming in the midline of your abdomen during activities such as coughing, sneezing, doing sit ups, or other abdominal exercises.
Some patients also report that they feel like they “still look pregnant” even months after pregnancy.
You may also note weakness in your core and a "hollow" feeling.
What Makes It Worse
Despite what many think, and despite what online influencers will tell you, there isn’t much that can worsen diastasis recti.
Furthermore, there aren’t any exercises that are “bad for your diastasis”.
However, there may be exercises that are too difficult for your core at this time, which can make an exercise program less effective.
One of the worse things to do for diastasis is doing nothing. Ex. embracing rest and being relatively inactive.
The core needs to strengthen in order to improve the tone through the ligaments and muscles.
How to Start Fixing it
Performing Specific abdominal exercises and targeting your core weaknesses is a great place to start with diastasis recti.
We need to encourage strength through our core, hips, arms, and legs.
We also need to teach your body how to manage pressure during events like coughing, sneezing, as well as rest, posture and movement dysfunction that might be contributing to core weakness, which comes down to pelvic floor health and function and it's health in relation to the other core structures.
Treatment Options That Actually Work
Working with a trained postpartum corrective exercise specialist that is trained in pelvic floor health is a great option.
A pelvic therapist (both pelvic floor physical therapy and pelvic floor occupational therapy) is a perfect treatment option for those experiencing diastasis rec, especially years later.
These professionals help to address any other weaknesses within the body that might be contributing to core weakness, in addition to prescribing appropriate exercise exercises that are at the right challenge for you.
It is important that you don't just try a one-size-fits-all diastasis approach, as this often times doesn't target your individual needs as a person.
Many times these programs are so focused on squeezing the abdominal wall, that they miss the reasons why the core might be weak in the first place.
Oftentimes weaknesses in the ribs, hips, and shoulders and tightness in areas like your back and hips could be contributing to why you have diastasis and that root cause needs to be addressed.
Where to Find Diastasis Treatment in Bucks County
If you’re local to Doylestown or Newtown, PA, we’d love to help you address your existing diastasis and/or help you do whatever you can to prevent long-term diastasis and symptoms thereof.
We offer pregnancy pelvic therapy and birth prep sessions for those who are pregnant and pelvic floor therapy for those who are not currently pregnant.
We’d love to work with you. Feel free to schedule online or reach out to us if you have questions before getting started.
We proudly put our patients first by offering one-on-one appointments for a full hour. You will have time to be heard and we will take time to listen to your whole story.
You won’t be passed between different professionals and we will work to get you a holistic solution to your pelvic health concerns.
We choose to participate in a private pay model so that we can focus on putting patients first.
