Diastasis recti is a common concern for many women, and if you’re wondering if you might have it, you’re not alone. In this blog post, I will answer questions you may have about diastasis recti. I’ll start by walking you through a self-checking process to identify its presence and then explore the causes behind it. I will help you with effective advice to begin the healing journey and address common concerns related to diastasis recti.
How do I know if I have diastasis recti?
The first step in identifying diastasis recti is to be aware of the specific symptoms and signs associated with it. Some common indicators include:
- A visible bulge or ridge that runs down the center of your abdomen, especially when you contract your abdominal muscles or perform certain movements.
- Feeling a gap or space between your abdominal muscles when you press your fingers along the midline of your abdomen, usually between your belly button and your breastbone.
- Weakness in the trunk and feeling of pain or discomfort in the lower back.
- Changes in your posture, such as an exaggerated arch in your lower back or a “swaying back” appearance.
- Noticing a conical or bulging shape forming along the midline of your abdomen during specific movements, which could indicate increased pressure on the abdominal wall.
- You are experiencing pelvic floor problems, such as incontinence or difficulty controlling bladder function.
It’s important to remember that not everyone will experience all of these symptoms, and the severity of the signs can vary from person to person. I have a complete FREE guide you can download on diastasis recti. HERE.
To help you check, I have a video that walks you through a diastasis recti self-check:
How to check diastasis recti
What causes diastasis recti?
Diastasis recti can be caused by factors such as pregnancy, excessive sit-ups, improper core exercises, and weak fascial connections throughout the abdominal region.
How can I cure diastasis recti?
You may be wondering if diastasis recti can be cured, and the answer is yes! The most important step is learning how to properly activate your deep core to strengthen your pelvic floor. If you’re wondering how to do this, or what it means, my CORE REHAB program walks you through any questions you might have about diastasis recti and gives you the proper exercises and movements to heal. Learn more HERE.
In the meantime, here are some simple tips to implement to treat diastasis recti:
Tips to Cure Diastasis Recti
Activate your deep core correctly: Learn to activate, relax and release your deep muscles. By doing so, you can reawaken these fascial connections and begin the healing process, no matter how long your diastasis recti lasts. Remember, I teach you exactly how to do this in my Core Rehab program!
Strengthen your pelvic floor: Curing diastasis recti is not just about bringing the abdominal muscles together. A strong pelvic floor is also essential for overall stability and recovery. Incorporate pelvic floor exercises into your routine for best results.
Avoid intense abdominal exercises: Avoid inappropriate “ab exercises” that involve bending movements like crunches and crunches. These can exacerbate diastasis recti and delay healing. Focus on exercises that strengthen the core without putting undue pressure on the abdomen – I have safe exercises for you in my Core Rehab course.
Improve your posture: Work on improving your posture to support the healing process. Proper alignment can relieve pressure on the abdominal area and aid recovery from diastasis recti.
Listen to your body: Pay attention to any discomfort, pain, or signs of coning in your abdominal area during exercise or daily activities. Avoid movements that aggravate the condition and adopt exercises that promote healing.
Holistic approach: Understand that diastasis recti impacts more than just your appearance; this can lead to other health problems like back pain, pelvic floor dysfunction, and hernias. Take a holistic approach to healing, addressing both the physical and mental aspects of recovery.
By being aware of the specific symptoms and signs of diastasis recti, understanding the causes, and incorporating my healing tips, you can take the first steps toward reclaiming your core strength and body confidence. Remember that healing is possible and with the right approach you can improve your overall well-being. That’s why I’m so passionate about my Core Rehab program: I want women to feel strong in their bodies and confident in their skin. The Core Rehab program is not just another exercise program: it is a holistic approach to helping you heal physically. And mentally.
