Diastasis recti

Diastasis recti is a common condition where the abdominal muscles separate, leaving a gap down the middle of the belly. It often happens during pregnancy, as the growing uterus stretches the abdominal wall and the hormone relaxin softens connective tissue. It can also happen in men and women who do abdominal exercises the wrong way or lift weights incorrectly.

Signs to look for

The most noticeable sign is a bulge or ridge along the middle of your belly when you engage your core. Because the separation weakens the abdominal wall, it can lead to lower back pain, poor posture and a weaker pelvic floor.

A simple self-check: lie on your back with your knees bent, lift your head and shoulders off the floor, and feel for a gap between the abdominal muscles above and below your belly button. A health professional can measure the separation and recommend the right exercises.

Healing it without surgery

Unlike what many women are told, diastasis recti usually does not need surgery: it can be corrected with core rehabilitation. Exercises that strengthen the deep core muscles, especially the transverse abdominis, help close the gap and rebuild strength. Pelvic tilts, leg slides and pelvic floor exercises are common starting points.

• Avoid exercises that strain the abdominal wall, such as traditional sit-ups and crunches.
• Focus on stability and controlled movement.
• Be consistent and patient: it can take weeks or months to see real improvement.
• Get guidance from a health professional on the right routine for you.

Surgery is usually kept for the most severe cases, and most people can manage diastasis recti well with non-invasive care. Closing the separation and rehabilitating your core can help your back, your posture and how your whole body feels.

Read the full article on the blog: Diastasis recti problems. To talk with Dr. Moe, call (201) 995-9900.