Changes in the abdominal area, particularly after pregnancy, are a common concern, often leading to questions about terms like “coning” and “diastasis recti.” These visible alterations to the abdomen can cause confusion about their meaning and connection.
Understanding Abdominal Coning
Abdominal coning, also known as doming or tenting, describes a visible ridge or bulge that appears along the midline of the abdomen. This protrusion typically runs vertically, often around the belly button, and can extend above or below it.
Coning usually occurs during activities that increase intra-abdominal pressure, such as performing a sit-up, getting up from a lying position, coughing, sneezing, or straining. The appearance of coning indicates that the pressure within the abdominal cavity is exceeding the functional capacity of the abdominal wall at that moment.
Understanding Diastasis Recti
Diastasis recti (DR) refers to the separation of the rectus abdominis muscles, commonly known as the “six-pack” muscles. These two parallel muscle bands run vertically down the front of the abdomen and are connected by a band of connective tissue called the linea alba. DR occurs when this linea alba stretches and thins, causing a widening of the gap between the muscles. The muscles themselves do not tear; rather, the connective tissue between them loses its integrity and elasticity.
Pregnancy is the primary cause of diastasis recti, as the expanding uterus stretches the abdominal muscles and the linea alba to accommodate a growing baby. Hormonal changes during pregnancy also contribute by softening connective tissues. Other factors that can contribute to DR include rapid weight changes, chronic straining, or improper exercise techniques that place excessive pressure on the midline. While common in pregnant and postpartum women, DR can also affect men and non-pregnant individuals. A separation of 2 centimeters or greater is considered diastasis recti.
Coning and Diastasis Recti: The Connection
Abdominal coning is not diastasis recti itself, but it often indicates DR may be present. When the linea alba is stretched or weakened, it becomes the path of least resistance for internal abdominal pressure. As pressure increases, abdominal contents can push outwards through this compromised midline, creating the characteristic cone or dome shape.
Coning highlights that the abdominal wall is not effectively containing the pressure generated during a movement or activity. This visible bulging signals that deeper core muscles may not be adequately engaged to support the midline. Persistent coning can further strain the already compromised linea alba, potentially hindering its healing and exacerbating separation.
Coning can also occur in individuals without significant diastasis recti. Poor core engagement, improper breathing mechanics, or excessive intra-abdominal pressure can lead to coning because the body struggles to manage pressure effectively. While coning frequently accompanies DR, its presence primarily serves as a visual cue that core control and pressure management need improvement, regardless of the underlying state of the linea alba.
Strategies for Addressing Coning and Diastasis Recti
Addressing abdominal coning and diastasis recti involves strategies focused on improving core function and managing intra-abdominal pressure. A foundational approach involves enhancing core engagement and breathing mechanics. Practicing diaphragmatic breathing, also known as belly breathing, helps coordinate the diaphragm, pelvic floor, and deep abdominal muscles. This type of breathing promotes a 360-degree expansion of the rib cage and gentle engagement of the transverse abdominis, the deepest abdominal muscle, which acts like an internal corset to support the core.
Avoid exercises and movements that exacerbate coning or place excessive strain on the linea alba. Traditional crunches, sit-ups, planks with poor form, and movements that cause the abdomen to bulge forcefully forward should be avoided, especially in initial recovery stages. Instead, focus on movements that allow for controlled engagement of the deep core without visible coning. Activities involving heavy lifting or straining should also be approached with caution, using proper body mechanics and exhaling on exertion to manage pressure.
Seeking professional guidance from a pelvic floor physical therapist or a physiotherapist specializing in postpartum recovery is beneficial. These professionals can provide a comprehensive assessment, offer tailored exercise programs, and teach proper techniques for core engagement and pressure management. Recovery involves a combination of specific exercises, postural corrections, and lifestyle adjustments aimed at restoring the strength and function of the entire core system.