July is Diastasis Recti Awareness Month : Significance and Management Strategies

Jul 3

4 min read

July brings a significant observance: Diastasis Recti Awareness Month. This month encourages all, especially new mothers, to learn about diastasis recti and its effects on core health. Knowing what diastasis recti is, along with exploring effective management strategies, can improve awareness and treatment options.

Diastasis recti occurs when the abdominal muscles, specifically the rectus abdominis, separate. This often happens during and after pregnancy when the abdomen stretches to accommodate a growing baby. Although it mainly affects postpartum women, men and individuals of all ages can also experience this condition. This blog post aims to clarify diastasis recti, its implications, and how to manage it effectively.

What is Diastasis Recti?

Diastasis recti is a condition caused by the separation of the rectus abdominis muscle, commonly known as the "abs." This separation creates a bulge that is noticeable, particularly when flexing the abdomen. The gap develops along the linea alba, a fibrous structure in the middle of the abdomen.

While commonly associated with pregnancy, diastasis recti can affect those who are overweight or athletes who put excess pressure on their abdominal walls. Recognizing the signs, such as a protruding belly, lower back pain, and core weakness, is crucial in identifying the condition early on.

Why is Awareness Important?

Awareness of diastasis recti is vital for several reasons. Many people do not realize they have this condition, which can result in incorrect management and worsened symptoms. Raising awareness helps individuals appreciate the importance of consulting healthcare professionals, especially those focused on postpartum recovery, physical therapy, or nutrition.

During Diastasis Recti Awareness Month, organizations and communities come together to share resources. This collaboration makes it easier for individuals to learn about diastasis recti and seek proper care.

Signs and Symptoms of Diastasis Recti

Identifying the signs and symptoms of diastasis recti is essential for early intervention. Key symptoms include:

A noticeable bulge in the abdomen, especially during movements like sitting up or straining.
Persistent lower back or pelvic pain that limits daily activities.
Weakness in the core, leading to instability during general movements.
Difficulty performing activities that involve lifting the torso, such as getting up from a lying position.

If you experience these symptoms, consulting a healthcare professional for an accurate diagnosis is recommended. They can provide guidance on effective next steps.

Assessment: How to Check for Diastasis Recti

You can assess diastasis recti at home or with a professional. Here’s a simple self-assessment:

Lie on your back with knees bent and feet flat on the floor.
Place your fingers just above your belly button and gently press down while lifting your head and shoulders.
Check how many fingers fit into the gap between the two sides of your abdomen. A separation of two fingers or more often indicates diastasis recti.

If your gap is substantial, consider consulting a healthcare provider or physical therapist for further evaluation and management strategies.

Management Strategies for Diastasis Recti

Several effective strategies can aid in managing diastasis recti as you work towards recovery. Here are some actionable steps:

1. Core Strengthening Exercises

Incorporating low-impact core strengthening exercises can help restore abdominal integrity and support the healing process. Some recommended exercises include:

Pelvic Tilts: Lie on your back with knees bent and feet grounded. Tighten your abdominal muscles to flatten your back against the floor. Hold for a few seconds to strengthen the core.
Double Leg Lifts: In a supine position, lift both legs to form a 90-degree angle with the ground. Lower them back down slowly while keeping your core engaged to prevent strain.

2. Avoid Certain Movements

Avoid exercises that can worsen the condition, such as traditional crunches and sit-ups. These movements can increase pressure on the abdominal wall, making symptoms worse. Heavy lifting and any activities that cause abdominal strain should also be avoided.

3. Consider Professional Help

Seeing a physical therapist who specializes in postpartum recovery can be invaluable. They can create a personalized exercise program focusing on safely rebuilding strength and gradually addressing diastasis recti.

4. Wear a Supportive Garment

Using a supportive abdominal binder or compression garment can offer temporary relief while engaging in activity. While it should not substitute a comprehensive treatment plan, it can aid in support during physical tasks.

5. Focus on Nutrition

A balanced diet rich in whole foods is essential for overall health, supporting healing, and managing weight. Good nutrition can enhance energy levels and muscle recovery, making it easier to engage in rehabilitation exercises.

Raising Awareness This July

July presents a key opportunity to educate ourselves and others about diastasis recti and how to recognize and manage it. Awareness of this condition involves taking proactive steps toward recovery and long-term wellness.

Implementing core strengthening exercises, seeking guidance from professionals, and establishing a supportive environment can help mitigate the effects of diastasis recti in everyday life. Remember, each person's recovery journey is unique, and reaching out for help can make all the difference.

As we recognize Diastasis Recti Awareness Month this July, let’s commit to supporting ourselves and others on this path toward awareness, health, and empowerment.