If you’ve noticed changes in your abdominal area that just don’t feel right, you might be wondering what’s going on. Maybe your core feels weaker than usual, or you’ve spotted a strange bulge down the middle of your stomach. These could be signs of diastasis recti, a condition that’s more common than many people realize.
What Is Diastasis Recti?
Diastasis recti happens when the connective tissue between your abdominal muscles stretches too far, causing the muscles to separate. While this is often associated with pregnancy, it’s not exclusive to people who have been pregnant—it can affect men and women alike. It’s usually caused by pressure on the abdomen, whether from pregnancy, weight gain, or intense abdominal exercises performed incorrectly. The separation can weaken your core, lead to posture problems, and even cause back pain if left unchecked. Recognizing the signs early is key so you can get the diastasis recti treatment you need. So, what should you be looking out for?
The 7 Key Signs of Diastasis Recti
1. Visible Bulge Along the Abdomen
Have you noticed a ridge or bulge running down the middle of your stomach, especially when you try to sit up or lift something heavy? This is one of the hallmark signs of diastasis recti. The bulge may come and go, becoming more noticeable with certain movements or when you strain your core.
2. Core Weakness
Does your core feel less stable than it used to? Maybe activities like standing up from a chair, lifting groceries, or even maintaining good posture feel harder. A weak core is a red flag that your abdominal muscles aren’t working as a cohesive unit.
3. Lower Back Pain
Your core and lower back work together to support your body. When the abdominal muscles are separated, your back often ends up doing more of the work, which can lead to pain or discomfort. If you’ve been experiencing persistent back pain, diastasis recti might be a contributing factor.
4. Pelvic Floor Issues
Have you noticed leaking when you laugh, sneeze, or exercise? A weakened core can affect your pelvic floor muscles, as they work closely together. This is another clue that diastasis recti could be at play.
5. Poor Posture
Struggling to sit or stand up straight? When your abdominal muscles can’t fully engage, it can throw off your posture, making you feel hunched or unsupported. Over time, this can lead to further discomfort or muscle imbalances.
6. Difficulty Breathing Properly
Feeling like you can’t take a deep breath easily? The separation of the abdominal muscles can sometimes impact how your diaphragm moves, which can make proper breathing harder.
7. Doming During Exercise
If you see a dome or cone shape forming along your midline when doing crunches, planks, or similar movements, that’s a strong indicator of diastasis recti. This happens because your abdominal muscles aren’t able to properly contain the pressure.
What Causes Diastasis Recti?
While pregnancy is the most common cause, it’s not the only one. Repeated strain on the abdomen from activities like heavy lifting, improper exercise techniques, or sudden weight gain can also lead to this condition. Even genetics can play a role, as some people naturally have weaker connective tissue.
How to Check for Diastasis Recti
Wondering if this sounds like you? There’s a simple self-check you can do at home:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers just above your belly button, pointing downward.
- Lift your head and shoulders slightly off the ground, as if starting a crunch.
- Feel for a gap between the muscles. If you can fit two or more fingers between them, this could indicate diastasis recti.
It’s a good idea to confirm your findings with a healthcare professional, like a physiotherapist, for a proper assessment.
What You Can Do About It
The good news? Diastasis recti can often be managed or even reversed with the right approach. Here’s where to start:
Strengthen Your Core Safely
Focus on exercises that strengthen the deep core muscles without putting too much strain on the midline. Breathing techniques, pelvic tilts, and movements that target the transverse abdominis are great starting points. Avoid crunches, sit-ups, and planks until you’ve consulted a professional.
Seek Professional Guidance
A physiotherapist or specialist in postpartum fitness can create a tailored plan for your recovery. They’ll guide you on what movements are safe and effective for your specific situation.
Be Patient
Healing takes time, and progress may feel slow at first. Consistency with gentle, targeted exercises is key. Pushing too hard or rushing the process can make the condition worse.
Support Your Body
Wearing an abdominal binder or support belt can provide extra stability as your muscles recover. These aren’t a permanent fix, but they can help in the early stages.
Keep an Eye on Your Posture
Maintaining good posture throughout the day can take pressure off your core and back, giving your muscles a better chance to heal.
Mind Your Movements
Avoid activities that put unnecessary strain on your core. This includes lifting heavy objects, twisting motions, or any exercise that causes the doming we mentioned earlier.
Fuel Recovery with Nutrition
Eating a balanced diet that supports connective tissue health—think protein, vitamin C, and collagen—can complement your recovery efforts.
Taking Action Today
If you suspect you have diastasis recti, don’t panic. Recognizing the signs is the first step, and there are plenty of ways to support your recovery. Whether it’s through targeted exercises, professional guidance, or making small changes to your daily habits, you have the tools to rebuild your core strength. So, why not start with that self-check? It’s quick, simple, and could be the first step toward feeling more confident and comfortable in your body again.
