After the arrival of my second child five years ago, I learned that I had developed a diastasis recti, with a gap measuring more than two finger widths. Prior to this, I had only a vague understanding of the term, prompting me to delve deeper into the subject.
In simple terms, diastasis recti occurs when the left and right sides of the abdominal muscles separate, often referred to as a “postpartum pouch” or “mommy tummy.” Interestingly, babies are born with separated abdominal muscles, which typically close on their own. While this condition can occur in anyone who strains their abs or engages them improperly, it is particularly common among mothers after childbirth.
Diastasis recti is not merely about having loose skin on your stomach post-pregnancy. In fact, even slender women with relatively flat bellies can experience this muscle separation. It can affect anyone who has carried a growing baby, and its implications extend beyond aesthetics. If left untreated, diastasis recti can lead to various issues, such as back pain, urinary leaks, constipation, and even hernias. Some older women have discovered that their long-standing health problems were rooted in this condition, often without even knowing it existed.
When I first learned about my diastasis, I assumed it was uncommon. However, research published in The British Journal of Sports Medicine reveals that 60% of women experience this condition at six weeks postpartum, with 32% still affected a year later. That’s a significant number of women who may not even realize they have it. How often do doctors check for this condition or provide guidance on treatment?
Initially, I didn’t take much action regarding my diastasis, as I was consumed with the daily chaos of parenting two young kids. Eventually, I began integrating some simple Pilates exercises into my routine, as suggested by my midwife. By the end of that first year, my gap had reduced to about 1.5 fingers wide. Now, five years later, I’m actively working on further strengthening my core, and the transformation has been remarkable. The chronic aches and discomfort I lived with have nearly vanished.
If you haven’t been evaluated for diastasis recti, I encourage you to consult your healthcare provider. Alternatively, you can perform a straightforward self-assessment at home. Here’s how:
- 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 position, lift your head and neck slightly off the ground.
- You should be able to feel your abdominal muscles in this position.
Check for a gap or separation; if you find one, measure it by how many fingers fit in the space. You can also test just below your belly button to see if there is separation there as well.
If you discover a gap, don’t worry. This condition is incredibly common and treatable. Most women have some degree of separation. For those who are postpartum, be sure to wait until your healthcare provider gives you the go-ahead for exercise. Once you’re cleared, it’s advisable to start a program specifically designed for diastasis recti, as certain exercises like traditional sit-ups can exacerbate the issue.
Many of these programs require only a few minutes of your day; the key is learning the correct techniques and maintaining consistency. You can even spread the exercises throughout your day. Additionally, it might be beneficial to consult a pelvic floor specialist for rehabilitation therapy. While surgery is an option, it’s typically recommended to first explore guided exercise as a treatment.
As a busy mom, I understand that it’s challenging to prioritize self-care amidst the demands of motherhood. However, taking care of yourself is crucial. Even if you’re an older mom, it’s worthwhile to check for diastasis recti, as unhealed separation can persist for years after childbirth.
In the past, few people were aware of diastasis recti, and even fewer mothers were screened for it. It’s encouraging that more people recognize this condition now, but there are still too many women who aren’t evaluated or given proper treatment guidance. This needs to change.
So, take the initiative: get yourself checked or perform a self-assessment. Encourage your mother or older female relatives to do the same. If you find a gap, speak with your doctor or other healthcare provider about the best approaches to healing. Remember, you deserve a strong and healthy body that feels good inside and out.
For more information on related topics, consider exploring the home insemination kit options at Cryobaby and Babymaker. If you’re interested in broader family planning resources, check out this excellent article on in vitro fertilisation.
Summary
Diastasis recti is a prevalent condition affecting many postpartum women, characterized by the separation of abdominal muscles. It can lead to various physical issues if left untreated. Home assessments and targeted exercises can help manage and heal this condition, emphasizing the importance of self-care for mothers.
Keyphrase
diastasis recti
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