Diastasis recti (DR) is a common condition during pregnancy where the two large vertical bands of abdominal muscle, known as the rectus abdominis, separate. This separation occurs down the midline of the body at a strip of connective tissue called the linea alba. Understanding the signs of this abdominal separation is important for maintaining core function and modifying daily movements. This article focuses on how to visually and physically identify this condition during the prenatal period.
The Mechanism of Diastasis Recti
The separation of the abdominal muscles during pregnancy is a natural physiological process that allows the body to expand. The primary cause is the mechanical pressure exerted by the continuously enlarging uterus on the abdominal wall, which pushes the muscles outward. This condition becomes noticeable in the second or third trimester as the fetus experiences rapid growth.
Hormonal changes also play a role in softening the connective tissue of the abdomen. The hormone relaxin increases the laxity and stretch of ligaments and tendons, including the linea alba. This stretching facilitates abdominal wall expansion but makes the tissue susceptible to separation. When the linea alba stretches excessively, it loses tension, making it less effective at holding the two sides of the rectus abdominis together.
Visual Indicators of Diastasis Recti
The most recognizable visual sign of diastasis recti occurs when the pregnant person attempts to engage their core muscles. This action temporarily increases intra-abdominal pressure, causing internal organs to push against the weakened linea alba. The result is a distinct protrusion along the midline of the abdomen.
This visible bulge is often described as “doming” or “tenting” because it creates a ridge or cone shape running vertically from the sternum toward the belly button. This effect is most apparent during movements requiring core engagement, such as sitting up from a reclined position, coughing, or straining. Seeing this doming indicates that the connective tissue is unable to manage the pressure.
Diastasis recti can also contribute to the appearance of a persistent “pooch” or exaggerated belly bulge, which is not simply the baby bump. This is a visible sign of the abdominal wall’s compromised integrity, where the contents of the abdomen protrude forward through the separated muscles. The separation can occur above, at, or below the navel, and the bulge may be most prominent in one of these areas.
Performing a Self-Check for Separation
To check for abdominal separation safely, begin by lying on your back with your knees bent and your feet flat on the floor (supine position). This position helps relax the abdominal muscles for an accurate assessment. It is recommended to roll onto your side first to get into this position, avoiding straining the core.
Place your fingers horizontally, pointing toward your feet, on the center of your abdomen, starting just above the belly button. Gently lift your head and shoulders about an inch, as if starting a mini-crunch. You should feel the edges of your rectus abdominis muscles contract against your fingertips.
Use your fingers to measure the distance between the two muscle edges. If you can fit two or more fingers into the gap, it is considered diastasis recti. Note the depth of the separation; if your fingers sink deeply with little resistance, it suggests the linea alba has reduced tension and may need focused attention.
Safe Movement and Next Steps During Pregnancy
Identifying diastasis recti means becoming mindful of daily movements to prevent further strain on the stretched connective tissue. A primary strategy is to avoid exercises that cause visible doming or coning, as this indicates a harmful pressure imbalance. This includes traditional abdominal flexion movements like crunches, sit-ups, and full planks.
When getting out of bed or rising from a deep chair, always practice the “log roll” technique. Roll onto your side first, then use your arms to push your torso up, which minimizes direct strain on the rectus abdominis. Focus on exercises that engage the deep core muscles, such as the transverse abdominis, through movements like pelvic tilts and modified planks.
The next step after a self-check is to consult with a healthcare provider or a women’s health physical therapist. These professionals can provide a precise measurement of the separation and design an individualized program of exercises. They offer specific guidance tailored to the prenatal stage, emphasizing pressure management and core support.