Diastasis Recti Recovery

One of the risks with pregnancy is developing diastasis recti.  This condition is a separation of the abdominal muscle when the connective tissues stretches during pregnancy.  It is a common postpartum condition that is often painless, but leaves you with a weakened abdominal wall.

Although this condition is commonly associated with pregnancy, there are other means in which diastasis recti can form (and can therefore be experienced by men and children as well).  Other means of developing diastasis recti is from having abdominal surgery, obesity and rapid weight gain, or experiencing persistent intense pressure on the abdomen.

There are common signs that are indicative of developing diastasis recti.  It is best not to ignore the following signs:

•  Visible bulge or hump in the middle of the abdomen when tense, sitting up, or lifting

•  Noticeable weakness in the core, especially when lifting things

• Noticeable separation of the abdominal wall, which feels soft or jelly-like, and sits in between the right and left abdominal muscles

• Potential lower back pain, dysfunction in the pelvic floor muscle, and constipation

If you suspect yourself of having diastasis recti, then you should speak to your physician to get diagnosed for it.

The condition can resolve itself on its own, usually 4 - 8 weeks. However, 4 - 8 weeks is the typical healing process of an average individual to be able to begin increasing the intensity of a physical activity. One should not expect to be fully healed within this time period.

As with any recovery from a physical injury, one should expect that the potential for reinjury is high immediately after this 4 - 8 week period, due to underestimating the intensity put into a physical activity, and overestimating how much healing has happened. It could take up to a full year or longer to recover from diastasis recti, depending on the physical health of an individual.

Exercises are often prescribed for treatment of diastasis recti, with surgery as a last option.  Although you want to be doing exercises to speed up recovery, not every exercise is appropriate.  The following is a guideline as to what type of exercises are beneficial for the recovery of diastasis recti, and what type of exercises should be avoided while recovering.

On the to do list (helps build the muscles conducive to stabilizing the core):

• Diaphragmatic breathing

• Transverse abdominal bracing

• Pelvic tilts

• Heel slide

• Bird-dog

• Clamshells

On the avoidance list (puts too much strain on the abdominal wall):

• Traditional crunch and sit-up

• Front planks (whether on forearms or at the top of a push up position)

• Any heavy lifting, especially if it is done with improper form and requires putting the core at risk

• Exercises that requires deep twisting of the torso

Recovering from diastasis recti is a marathon, not a sprint. While the physical gap in your abdominals is the most visible sign, true healing happens when you rebuild the functional strength of your entire core. By staying patient, following the right exercise guidelines, and listening to your body’s cues, you can restore your stability and return to the activities you love safely.