Diastasis recti, otherwise known as “tummy gap”, is a common condition affecting many women during and after pregnancy. It occurs when the rectus abdominis muscles, which run vertically along the front of the abdomen, separate due to the stretching of the linea alba. The linea alba is a connective tissue that holds the abdominal muscles together. This separation creates a gap between the left and right sides of the abdominal muscles, leading to a bulge in the middle of the abdomen. The presence of diastasis recti may have an impact on the trunk and pelvic stabilization, and can lead to poor posture, limitations during physical activity, as well as lumbo-pelvic pain and hip pain, so its important to get it professionally assessed and have a plan to reduce its width.
It's estimated that up to 60% of women experience diastasis recti during or after pregnancy. The condition is most likely to occur in the third trimester when the baby is growing rapidly, and the uterus is expanding to accommodate the baby's size.
Diastasis recti happens due to the pressure that the growing uterus places on the abdominal wall. As the uterus expands, it stretches the abdominal muscles, which can cause them to separate. Factors such as multiple pregnancies, carrying a large baby, or having twins can increase the likelihood of developing diastasis recti. Having genetically conditioned defects in collagen structure can also increase the likelihood of developing diastasis recti. However, the occurrence of DRA is not influenced by pre-pregnancy body mass index, weight gain, heavy lifting, lifting and carrying children, and regular exercise.
Checking for diastasis recti is crucial because the condition can lead to several complications if left untreated, including back pain, poor posture, pelvic floor dysfunction, and even hernias. Early detection allows for appropriate management and helps prevent these issues.
To minimize diastasis recti, focus on core-strengthening exercises that engage the deep abdominal muscles, such as pelvic tilts, gentle transverse abdominal exercises, and controlled breathing techniques. Avoid activities that put excessive strain on the abdomen, like heavy lifting, intense coughing without abdominal support, or traditional sit-ups. Maintaining good posture and encouraging mobility of the spine during pregnancy can also reduce the risk of severe diastasis recti.
As part of the Mummy MOT, a postnatal check specifically designed to assess and address issues like diastasis recti, you can receive tailored advice and exercises to help your recovery. Book your Mummy MOT today to get an assessment of your abdomen.
