Diastasis recti occurs when the rectus abdominis muscles separate at the linea alba, a connective tissue band running down the midline of the abdomen. During pregnancy, the expanding uterus stretches this tissue, causing the muscles to move apart. While common in pregnant and postpartum women, it can also affect men and newborns. Certain actions can worsen this separation or impede recovery by increasing pressure on the abdominal wall.
High-Risk Exercises
Specific exercises can place excessive strain on the rectus abdominis and the stretched linea alba, worsening diastasis recti. Traditional crunches and sit-ups are often discouraged because they create outward pressure on the abdominal wall, causing a visible bulge known as “doming” or “coning.” This bulging indicates the core is not effectively managing internal pressure.
Planks and push-ups can also lead to doming or coning if core support is inadequate. Exercises that involve rapid twisting, such such as Russian twists or double leg lifts, can strain the abdominal connective tissue. Certain yoga poses, including boat pose, cobra, upward dog, sphinx, and full backbends, can overstretch the abdominal area or increase intra-abdominal pressure without proper core engagement.
Everyday Movements and Habits
Common daily activities, if performed incorrectly, can also negatively impact diastasis recti by increasing intra-abdominal pressure. Getting up from a lying position by sitting straight up, often called “jackknifing,” puts significant stress on the abdominal muscles and the midline connective tissue. Instead, rolling to the side and using arm support to push up helps minimize this strain.
Straining during bowel movements creates considerable pressure on both the abdominal wall and the pelvic floor, which can worsen abdominal separation. Modifying toilet posture, such as elevating feet with a stool and leaning slightly forward, can help reduce this strain.
Holding one’s breath and bearing down, known as the Valsalva maneuver, during exertion like lifting or even coughing and sneezing, increases internal abdominal pressure. Exhaling while engaging the core during these actions helps to manage pressure and protect the abdominal wall.
Improper lifting techniques, such as bending at the waist or twisting with a rounded back, can also strain the abdominal muscles. It is important to engage the legs and maintain a straight back when lifting objects, minimizing undue stress on the core.
Poor posture, particularly slouching or excessive arching of the lower back, can contribute to diastasis recti by misaligning the core muscles and affecting pressure distribution. Maintaining proper alignment, with ribs stacked over hips, allows the core to function more effectively.
Lifestyle Considerations
Beyond specific movements, lifestyle choices can influence diastasis recti. While some abdominal binders and wraps offer support and comfort, especially postpartum, waist trainers or corsets without professional guidance do not heal diastasis recti and can worsen issues. They can weaken abdominal muscles, decrease circulation, and put excessive pressure on the pelvic floor.
Returning to strenuous physical activity too soon after childbirth, particularly high-impact sports involving repetitive jumping or twisting, can challenge core integrity and worsen diastasis recti. Activities like running, jumping, or intense weightlifting without proper core support can increase intra-abdominal pressure and strain healing tissue. Rebuilding foundational core strength is important before reintroducing such activities. Ignoring symptoms like bulging, pain, or difficulty with everyday tasks and pushing through discomfort can hinder recovery.
When to Seek Professional Guidance
While understanding what to avoid is a step in managing diastasis recti, self-diagnosis and self-management have limitations. If a noticeable bulge or “pooch” persists, or if you can fit more than two fingers in the gap between your abdominal muscles, professional assessment is advisable. A healthcare provider, like a physical therapist specializing in women’s health, can accurately diagnose the condition and measure the separation.
Physical therapists can provide guidance on safe exercises, movements, and strategies for managing intra-abdominal pressure. They can also address related issues like low back pain, pelvic pain, or urinary incontinence, often associated with diastasis recti. Seeking expert input ensures a tailored approach to recovery and helps prevent further complications.