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What is Diastasis Recti?


A woman from the neck down, in beige underwear with her hands flat on her stomach

After giving birth, many women experience physical changes that can be both expected and surprising. One of these changes is called Diastasis Recti, a condition that affects the stomach muscles. In this blog post, we'll delve into what Diastasis Recti is and what you can do to address it.

What Is Diastasis Recti? Often referred to as abdominal separation, it is a condition that occurs when the two large parallel bands of abdominal muscles (rectus abdominis) separate, leaving a gap down the centre of the tummy. This separation is caused by the stretching and thinning of the Linea Alba, a connective tissue that runs down the middle of the stomach muscles.


A diagram showing a drawing of a body with no Diastasis recti and a drawing of a body with Diastasis recti

What Causes Diastasis Recti? Pregnancy is the most common cause of Diastasis Recti. As your uterus expands to accommodate your growing baby, it places increasing pressure on your stomach muscles. Add to that hormonal changes such as the production of relaxin, which contributes to the relaxation of connective tissues, this makes the muscles more susceptible to separation. Diastasis Recti can also affect people who have never carried a baby (men, non-birthing women and children), as it can result from excessive intra-abdominal pressure due to obesity, poor lifting techniques, or strenuous/excessive abdominal exercises.

Symptoms and Effects Diastasis Recti can have a variety of symptoms, including:

1. A visible bulge or ‘dome’ along the middle of your tummy when sitting up. 2. Lower back pain 3. Poor posture 4. Inefficient core muscle support

Diastasis Recti can impact not only the appearance of your stomach, but also your functional strength. It can lead to difficulties with activities that require core stability, such as lifting heavy objects (like your growing child), maintaining proper posture, and even performing certain exercises. It can also have an effect on the function of your pelvic floor.

Improving Diastasis Recti The good news is that it can often be managed and improved through certain exercises and physiotherapy. Our instructors can check your stomach muscles to assess if you have a Diastasis and will then be able to give you the appropriate next steps. If you would like to be checked, please let your instructor know.

Sometimes we refer Mums to a physiotherapist, and we highly recommend Emily the Physio, especially as members of the Strength In Mumbers team have personally seen Emily and can vouch for her services! In severe cases, Diastasis Recti may require surgical intervention, but this is typically considered a last resort.

Diastasis Recti is a common postnatal issue, (but not exclusive to new mothers), and we often see Mums many years down the line who have unknowingly been suffering with a Diastasis. Unfortunately, it isn’t something that is checked for as standard in our NHS postnatal checks and therefore it is often missed.

However, with the right approach, it can often be addressed effectively. It's essential to be patient and seek professional guidance for a personalised treatment plan. Many women successfully restore their core strength after experiencing Diastasis Recti, improving their function and symptoms.


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