Diastasis Recti.. What is it? Do I have it?
What is considered a diastasis?
For simple terms, a diastasis is a gap in the muscles of your stomach that causes a protruding belly. It is also a gap of more than 2.7 centimeters between these belly muscles. If you are doing a finger width gap test you are able to tell if you have a diastasis by having a width of 2-3 fingers in the gap.
Why does this happen?
During pregnancy, the uterus grows and stretches the muscles in the belly. Specifically it starts to stretch a band of connective tissue called the linea alba in response to hormone change during this uterus growth. This can cause the two bands of muscles that meet in the middle of the belly to separate —this might cause a bulge in the middle of the abdomen where the two muscles separate causing us ladies to think we have a “pooch.”
Why choose me?
You might be thinking well I am not pregnant anymore and my hormones are back to normal why is this still an issue? This is the hard part about a diastasis, it is not all about hormonal changes, yes, the hormones start to balance out in our postpartum period but sometimes the linea alba gets stretched out too thin that is loses it bounce back and is harder to get back to the pre-pregnancy state. Think of a hair tie that has been stretched out over and over… over time you see the hair tie stretched out because it lost all of its elasticity, however it is still a hair tie and functions but not as optimal. This is why it is important to get checked by your primary care provider, chiropractor, or women’s health physical therapist so we can help regain that core and allow for the stomach to function at its best.
It might not be all about the hormone change and the over stretching and might just be about your typical daily movements or simply your body type and anatomy. Some things that plays a part in developing a diastasis are:
If you had one from a previous pregnancy, you are more likely to develop one with your next pregnancy (if not properly treated)
Are of smaller stature and petite
Have pelvic instability
Have a weak core
How can I prevent it?
During your pregnancy and after pregnancy, there are everyday activities that can be modified to prevent your core from being in a vulnerable state. One way you can help prevent is when picking up anything off the floor that might be heavy like a baby or boxes, you want to make sure you are using your legs to help you support the weight. You want to make sure you are squatting to pick up instead of bending down with a straight back and knees causing your core and low back to be vulnerable. Another way you can help prevent is when getting off the couch or out of bed is to try your best to not do a sit up type motion and twist your body to get out of bed. The best way to get out of bed is to roll onto your side, then use your arms for support on your side to push your body up to a sitting position then get up to a standing position.
Bottom line
If you are pregnant or in your postpartum period and think you may have a diastasis or want to get checked seek out a health care provider like your chiropractor to help assist you in diagnosing and treating your diastasis. Both Dr. Ali and Dr. Kayla (me) can assess you after pregnancy and help you with proper form with movements and healing as well as what to avoid if you have a diastasis! You can also check out our new Facebook group linked at the bottom of the page that is geared towards helping and empowering women throughout pregnancy and the postpartum period.
Author
Dr. Kayla McVay