Diastasis recti is a condition that typically occurs during pregnancy and can extend through the postpartum period. The truth is: pregnancy takes a toll of the human body. The increased pressure and stress on the abdomen caused by the expanding uterus can prevent the muscles and skin from maintaining their shape. Which, postpartum, can create a gap between within the abdomen.
Diastasis recti is still being researched, but the prevalence, risk factors, and the best treatments for recovery and rehabilitation are on the rise! Because diastasis recti typically creates a gap between the rectus abdominis muscles, many symptoms can result from the separation. These can range from back/pelvic pain, poor posture, incontinence, pain with intercourse, constipation, bloating, and more significantly a weakening of your stomach muscles and pelvic floor.
However, there are preventative measures that can be taken to help reduce the possibility of a diastasis recti extending postpartum.
DR is a Natural Occurence
Rectus abdominis separation is common. Approximately 70% to 100% of all women will experience this separation during their pregnancy. Roughly 2/3 of pregnant women will experience diastasis recti after their pregnancy.
Although this is a common occurrence, there are a few things you can do to prevent this from extending postpartum.
Dos and Don’ts
While carrying your little one to term, there are a few things you can do, whether it is the first child you are carrying or your third or fourth.
- Be careful with exercise
- Strengthen your transverse abdominis muscles
- Practice correct posture
- Stretch regularly
- Enroll in a prehab program
In Lauren’s program, One Strong Mama, she covers the basics of appropriate prehab exercises that assist in diastasis recti prevention and overall core strength and core building while pregnant. Consider giving it a look!
- Strain or overexert yourself
- Perform any exercises that add tension to your core
- Avoid and exercises like crunches, sit-ups, full-push ups, or any exercises that cause the core wall to bulge
During your pregnancy one of the best things to consider is an active prehab program that aids in addressing diastasis recti prevention but also prepares your body for everything it needs for childbearing.
Consider a program that combines functional exercise, strength training, posture and alignment instruction, and educational tools so you are given every opportunity to enjoy your pregnancy without stress or anxiety.
During your postpartum period there are a couple of things you should consider in order to protect your body and heal quickly and healthily.
Before considering the latter, it is recommended that you at least wait 6-7 weeks before getting back into your exercise routine. And remember, easing back into it is important! Try avoiding unhealthy body image sentiments that can be harmful to your recovery.
Once cleared by a medical professional for exercise, you need to focus on building up your core and recovering lost strength. Restore Your Core is designed for women with core issues resulting from postpartum issues such as: diastasis recti, incontinence, and constant back pain.