Got a bulge on your belly? You might dismiss it as abdominal fat, but it’s possible that it’s a condition known as diastasis recti.
What is Diastasis Recti?
Diastasis recti, also known as abdominal muscle separation, is a common condition that often occurs during and after pregnancy. As your baby grows, the abdominal muscles stretch and separate along the midline, creating a gap between the left and right sides of the rectus abdominis or “six-pack” muscles.
But it can also happen to women with higher BMIs, especially as their abdominal muscles stretch to accommodate fat.
With proper guidance from a women’s health physiotherapist and targeted exercises, the condition often resolves itself within 6-12 weeks postpartum.
But in some cases, diastasis recti can lead to various complications, including back pain, pelvic floor issues, hernia, urinary incontinence, and even painful intercourse.
Diastasis Recti Symptoms
The most common symptom is a visible bulge along the midline of the abdomen, especially when you contract your abs.
You may also experience the following:
- Bloating
- Jelly-like feeling around the belly button
- Lower back or pelvic pain
- Incontinence
- Constipation
- Pain during intercourse
- Weak abdomen
- Poor posture
Testing for Diastasis Recti
If you want to know for sure if you have abdominal separation, check yourself using the following steps:
- Lie on your back with your knees bent and feet flat on the floor. Raise your shoulders slightly off the ground, supporting your head with one hand, and look down at your belly.
- With your other hand, gently press down along the midline of your abdomen, feeling for any gaps or separations between the left and right sides of your rectus abdominis muscles.
- Start from just below your sternum and move down towards your pubic bone. Pay special attention to the area around and below your belly button, as this is a common spot for diastasis recti.
- 4. If you can comfortably fit two or more fingers into the gap between your abdominal muscles, it’s likely that you have a moderate case of diastasis recti.
- To further assess the severity, place your three middle fingers horizontally across your abdomen above your belly button. Gently lift your head off the floor while keeping your chin tucked. If the gap widens enough to accommodate the width of your fingers, it’s a strong indication of diastasis recti.
If the gap persists or worsens several weeks postpartum, the best thing to do is consult with a women’s health physiotherapist or your healthcare provider for proper evaluation and guidance on targeted exercises or treatment options, especially if you’re considering plastic surgery.
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