Diastasis Recti QA

Diastasis Recti (DR) is the separation of the two rectus abdominal muscles, aka ‘the six pack muscles’.

The abdomen has connective tissue which runs along the midline from sternum to pubic bone, this connective tissue is called the Linea Alba. 

During pregnancy the abdomen expands and the distance between the two sides of the rectus abdominis muscles usually increases and the linea alba softens and becomes more lax. This is completely normal and it’s all to make room for the growing baby. 

By 8 weeks postpartum the gap will usually have recovered to approximately 2 finger widths apart. Many women will find that recovery will plateau at this point. Correct core breathing and the right exercises can help reduce the width of the gap. 

This is a normal process in pregnancy and should not be considered to be abnormal. 

What does it look like?

The appearance of diastasis recti can look like a bulge in your stomach, especially when you strain or contract your abdominal muscles. During pregnancy you may see a cone shape appear down your midline. This is known as doming, which should not cause you to worry as it is quite normal. 

Is a two finger width considered Diastasis?

A separation of two finger widths or more is considered Diastasis Recti. However, not everyone with this gap should be put in the DR category! It’s not just the width of the gap, but the depth of the gap, and how much tension there is.

The tissue around the navel is more circular and will be the last to close, and might never fully close.

Why does my stomach dip in the middle?

Diastasis recti is a condition that develops when too much pressure is put on your abdominal muscles. This can cause the muscles to stretch and separate, forming a bulge-like appearance or may look like a dip or concave in the middle.

During pregnancy, as the muscles separate and you find yourself in certain positions or doing certain exercises, you may notice a cone shaped appearance down your midline. 

Does it heal on its own?

When the muscles of the abdominal wall separate, it can be difficult for them to come back together on their own, and women may need physical therapy if they don't heal within six weeks to three months following delivery. Surgery is usually only considered in extreme cases if the gap does not close within a year of physical therapy.

Can it be fixed without surgery?

It is possible to not only heal a diastasis without surgery, it is also possible to restore function and ability to your core and your body without the need of invasive surgeries.

What problems can DIastasis cause?

Diastasis recti can lead to side effects like lower back pain, constipation and urine leakage. It may also cause difficulty with breathing or movement. 

Can a diastasis recti cause digestive issues?

Yes, when the connective tissue joining the two abdominal muscles together is compromised, some of the basic bodily functions can also be compromised. 

Your core system of muscles plays a role in compressing the digestive system. When women experience DR they do find that their digestion changes. 

Issues such as bloating can be resolved once diastasis has improved. 

What exercises are to be avoided?

A great way to avoid exacerbating your diastasis recti is avoiding exercises that can make it worse, such as crunches, planks and twists. It's also important not to jump out of bed or do anything else that causes too much pressure onto the ab muscles.

Is it ok to run with diastasis?

This answer isn’t so simple. All recoveries are different. If you do intend on running again, then I advise seeing a women's health physio at about 6-8 weeks postpartum. They will be able assess your condition and let you know if it’s safe. 

However adding in low intensity exercises can be a great way to begin regaining strength. 

Is it stomach fat or diastasis?

If you feel a physical gap or softness with muscles on either side, you may have diastasis recti. If you can feel the tensed muscles underneath your stomach, then you're probably just dealing with some stomach fat. Both stomach fat and most cases of DR can be temporary.