Diastasis recti is a common condition where the abdominal muscles separate. While often associated with pregnancy, it can affect others too. This article will guide you through recognizing the signs, performing a self-check, and knowing when to consult a healthcare professional.
What Diastasis Recti Is
Diastasis recti occurs when the rectus abdominis muscles, known as the “six-pack” muscles, separate at the linea alba. This fibrous band of connective tissue runs vertically down the center of the abdomen, anchoring muscles and stabilizing the core.
During pregnancy, the growing uterus and hormonal changes stretch and thin the linea alba. While pregnancy is the primary cause, it can also result from improper heavy lifting, certain abdominal exercises, or be present in infants. Diastasis recti is a muscle separation, not a tear or a hernia.
Common Signs and Symptoms
One of the most noticeable visual indicators of diastasis recti is a persistent bulge or “pooch” in the abdomen. This protrusion is particularly evident when engaging the abdominal muscles, such as when sitting up, coughing, or straining. A distinct “doming” or “coning” effect may appear along the midline of the belly, where the tissue pushes outwards in a ridge or tent-like shape.
Beyond visible changes, diastasis recti can manifest through various physical symptoms. These include lower back pain due to reduced abdominal support, poor posture, or a general feeling of core weakness. A “jelly-like” sensation around the belly button is also common. Some individuals may experience pelvic floor dysfunction, leading to issues like urinary incontinence or constipation.
Performing the Self-Check
To self-check for diastasis recti, lie on your back with knees bent and feet flat. Place one hand behind your head for support. Position the fingertips of your other hand, palm down, across your midline just above your belly button, with fingers pointing towards your toes.
Slowly lift your head and shoulders slightly, as if starting a mini-crunch. As you lift, gently press your fingertips down into your abdomen. Feel for a gap or separation between the rectus abdominis muscles. Note how many fingers fit horizontally into this gap and assess its depth. A separation of two or more finger-widths often indicates diastasis recti. Repeat this process at and below your belly button, as separation can occur at different points. A noticeable gap or soft depression suggests the condition.
When to Seek Professional Advice
While a self-check provides an initial indication, it is beneficial to consult a healthcare professional for a definitive diagnosis and personalized guidance. Seek professional help if your self-check reveals a significant separation (more than two to three finger-widths) or if you experience persistent pain, considerable core weakness, or pelvic floor dysfunction. A medical professional can accurately assess the separation, often using manual palpation or ultrasound.
Physical therapists specializing in postpartum recovery or women’s health can provide tailored exercise programs to restore core function and improve muscle strength. They offer strategies to manage intra-abdominal pressure and guide safe movements and exercises. Professional advice addresses the functional impact of diastasis recti, improving overall well-being and daily activities.