Diastasis recti is a common condition during pregnancy, involving the separation of abdominal muscles. This article provides guidance on recognizing this muscle separation.
What is Diastasis Recti?
The rectus abdominis muscles, commonly known as the “six-pack” muscles, are two parallel bands joined by a connective tissue called the linea alba. During pregnancy, the expanding uterus and hormonal changes, such as increased relaxin and estrogen, cause the linea alba to thin and stretch. This stretching creates a gap between the left and right abdominal muscles. While some degree of separation is a natural adaptation to accommodate the growing baby, for some, the gap can become more pronounced. This condition is highly common, affecting up to 100% of women by the end of the third trimester.
Common Signs and Symptoms During Pregnancy
Observing changes in your abdomen can provide initial clues about diastasis recti. A common visual sign is a “doming” or “coning” of the abdomen, which appears as a ridge or bulge running down the midline of the belly. This bulge often becomes more noticeable when performing movements that engage the abdominal muscles, such as sitting up from a lying position, coughing, or straining.
Beyond visible changes, you might experience lower back pain, as the stretched abdominal muscles provide less support for the spine. Poor posture and a general feeling of weakness or “flabbiness” in the abdominal area are also common. Some individuals report a soft or jelly-like feeling around the belly button, or difficulty performing everyday tasks that require core strength.
How to Perform the Self-Check Test
Performing a self-check for diastasis recti can help you identify a potential separation. Begin by lying on your back with your knees bent and feet flat on the floor. Place one hand behind your head for support, and position the fingertips of your other hand across your midline, just above your belly button. Your fingers should point towards your toes.
Next, gently press your fingertips into your abdomen. Slowly lift your head and shoulders slightly off the floor, as if beginning a mini-crunch, while keeping your shoulders relaxed. As you lift, feel for the edges of the rectus abdominis muscles closing in around your fingers.
Note the width of any gap you feel between the muscles; a separation of two or more finger widths may indicate diastasis recti. It is also important to assess the depth or “squishiness” of the tissue in the gap, as a lack of resistance can also be a sign. Repeat this process at, above, and below your belly button to check for separation in different areas.
Next Steps and Professional Consultation
If your self-check indicates a potential diastasis recti, or if you have any concerns about your abdominal changes during pregnancy, consulting with a healthcare professional is advisable. An OB/GYN can provide an initial assessment and formal diagnosis. They may use their hands to feel for gaps or employ tools like ultrasound for a more precise measurement.
For comprehensive guidance and personalized management strategies, a referral to a physical therapist specializing in women’s health or a pelvic floor specialist is often recommended. These professionals can assess the severity of the separation, provide specific exercises, and offer advice tailored to your individual needs.