Updated: Oct. 21, 2023
After the birth of my second child five years ago, I discovered that I had diastasis recti, with a separation of about two finger widths in my abdominal muscles. At the time, I had only a vague understanding of what diastasis recti actually was, so I dove into some research.
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, which usually heal on their own. While this condition can affect anyone who engages their abs incorrectly or strains, it is especially common among postpartum mothers.
Diastasis recti involves more than just having loose skin around the belly after childbirth; even thin women with relatively flat stomachs can experience this separation. The abdominal muscles beneath the skin can separate due to the strain of carrying a growing baby. Although many of us might not love our “mama pouches,” the implications of diastasis recti go beyond cosmetic concerns. If left untreated, it can lead to various issues, including back pain, urinary leakage, constipation, and even hernias, with some effects potentially lasting a lifetime. I’ve heard stories of older women who were unaware of their condition, only to find it was the root cause of significant discomfort and health issues later in life.
When I first learned that I had diastasis recti, I thought it was something unusual. However, I soon found out that it’s much more prevalent than I realized. A study published in The British Journal of Sports Medicine revealed that 60% of women experience this condition at six weeks postpartum, and 32% still had it a year later. That means one in three women could be grappling with diastasis recti a year after giving birth, and many may not even be aware of it. How often do healthcare providers examine women for this condition or offer guidance on how to address it?
Initially, I didn’t take action when I found out about my diastasis. I was busy managing life with two young, sleepless children. Eventually, I began incorporating some basic Pilates exercises into my routine, as suggested by my midwife. By the end of that year, my separation had reduced to around 1.5 finger widths. Now, five years later, I am only just beginning to focus on tightening my core further. Trust me, working on my diastasis and strengthening my core has been transformative. The aches, pains, and pelvic discomfort I dealt with for years have almost completely vanished.
Self-Assessment for Diastasis Recti
If you haven’t yet been assessed for diastasis recti, I encourage you to ask your healthcare provider for a check-up. You can also perform a simple self-exam at home:
- Lie on your back with your knees bent and feet flat on the floor.
- With two fingers, press into the area 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 the abdominal muscles; you may either sense a solid band of muscle or a gap.
- Measure the gap width with your fingers. Repeat this check just below your belly button to assess for separation in that area as well.
If you discover a gap—no matter how big—don’t panic! This is quite common and can be addressed. Most of us have some degree of separation.
Taking Action
When ready to tackle it, postpartum mothers should wait until cleared for exercise by their healthcare provider. It’s highly advisable to begin an exercise program specifically designed for diastasis recti, as some traditional exercises (like sit-ups) can exacerbate the problem. Many programs require only a few minutes of your day, and you can break them into shorter sessions if needed. Consulting a pelvic floor specialist for rehabilitation therapy can also be beneficial. Surgery is an option but is usually recommended only after attempting to heal through guided exercises first.
If you’re a mom of young children, I understand how challenging it can be to prioritize self-care while being an attentive parent. However, it is crucial to take care of yourself, too. Even if you’re a mom with older children, it’s worthwhile to check for diastasis recti, as the condition can persist long after childbirth.
Years ago, few people even knew about diastasis recti, and mothers rarely underwent examinations for it. It’s encouraging that awareness has grown, yet far too many women still go unchecked or receive insufficient guidance on treatment options. This needs to change.
So, take the time to get checked or attempt a self-assessment. Encourage your mother or older relatives to do the same. If you identify a gap, consult your doctor or healthcare provider about the best course of action for healing. Remember, you deserve a strong, capable body that feels good both inside and out. For an in-depth look at related topics, you can also check out this resource that covers diastasis recti comprehensively.
In addition, if you’re exploring options for family planning, you might find this at-home insemination kit helpful. It could be a great way to assist in your journey to motherhood. And for those interested in pregnancy-related topics, Healthline offers excellent resources on intrauterine insemination and home insemination methods.
Summary
Diastasis recti is a common condition affecting many new mothers due to the separation of abdominal muscles. It can lead to various physical issues if left untreated. Awareness and self-checks are crucial, as many women remain undiagnosed. Treatment through targeted exercises can lead to significant improvement in symptoms and overall well-being.