Diastasis

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I thought every woman experienced it.  But apparently, not all of us are so "lucky". 

Diastatis recti:  separation of the outermost abdominal muscles, the rectus abdominis and the weakening of the linea alba.  Abnormal separation is considered 2 or more fingers widths wide.  Why should you care?  Because separated muscles are weakened muscles and do not offer as much support to your back and abdominal organs. 

Those outermost abdominal muscles separate gradually during pregnancy to make room for your baby and your organs.  About three quarters of pregnant women experience a linea nigra which is a dark vertical line that appears straight down the middle of a growing belly.  This separation occurs thanks to relaxin, a hormone produced during pregnancy that relaxes the muscles, tendons, joints, and smooth muscle in the uterus.  All good stuff during pregnancy!  However, if not mindful, the separation can exist long beyond pregnancy.

Do's & Don'ts

  • Do NOT strain!  Lifting objects that are way too heavy and with bad form or bearing down due to constipation can cause further separation in addition to pelvic floor instability.
  • Crunches and planks are thought to keep the core strong.  However during pregnancy and for six weeks postpartum, the abdominal muscles are compromised.  These exercises can worsen the separation.
  • Do consider seeing a physical therapist that specializes in pelvic health.  They can work wonders!  Diastasis recti can be reversed and the pelvic floor can gain back its strength and stability (less urine leakage and bathroom trips to change into those "emergency" sidekick undies.)
  • There are a few exercises you can do during pregnancy and shortly thereafter to maintain core stability and even strength: pelvic tilts, pulling belly button to spine, and Kegel exercises. 

Please do not hesitate to find a pelvic health specialist.  You are not doomed.  They can equip you with specific exercises geared towards properly training the core musculature.  And please do NOT continue those crunches during pregnancy.  They have the potential to do more harm than good, including further rectus abdominis separation.

Be well,
MLC