Diastasis Recti
What is it? Can it be prevented? How can I treat it?
Every pregnant person experiences some form of diastasis recti, so why don't we talk about it more?
First off, what is diastasis recti:
the separation of abdominal muscles during and after pregnancy
the linea alba (part of abdominal muscle that divides "six pack" into two right and left sides) gets stretched during pregnancy as the uterus expands
if the linea alba gets over stretched, it can take time to return to it's normal elasticity, thus resulting in diastasis recti
Diastasis recti is caused by the over stretching of the abdominal muscles (the linea alba in particular).
Some symptoms of diastasis recti are:
A visible bulge or "pooch" that protrudes just above or below the belly button.
Softness or jelly-like feeling around your belly button.
Coning or doming when you contract your ab muscles.
Difficulty lifting objects, walking or performing everyday tasks.
Pelvic or hip pain.
Poor posture.
Feeling weak in your abdominals.
How can diastasis recti be treated?
not lifting things heavier than your baby
avoid crunching or strenuous abdominal movements
postpartum recovery shorts for the core and pelvic floor, like Upspring (avoid wearing a belly binder, which can increase problems like incontinence and organ prolapse)
find a pelvic floor and postpartum health physical therapist
take it slow, let the postpartum body be for a bit
if medical intervention is necessary, in the vast majority of cases, physical therapy / strength training is all that's needed. in rare circumstances, surgery can be performed, but that is typically only done when there is an additional issue, like a hernia.
Local and Online Resources:
Body Ready Method (prenatal exercise program and body prep for smoother recovery)
Belly Rebuild - Caroline Johnson
Greater Boston: Connections Physical Therapy - Pre/Post Natal Pain Relief
Boston: Pacer Physical Therapy - Juliana Galante
Sarah Coombs, Rooted Pelvis OT
For more tips and help navigating the seismic shift into parenthood, reach out to the Boston Area Doulas team.
www.bostonareadoulas.com
📞 (857) 600-1907
✉️ kathleen@bostonareadoulas.com
#bostonareadoulas
