What is Diastasis Recti? Understanding Abdominal Separation During Pregnancy

Diastasis recti is a common concern for many women during and after pregnancy, but what exactly is it, and should you be worried about it? Understanding diastasis recti and how it relates to your antenatal care can help you make informed decisions about your pregnancy health and recovery. In this article, we will explore what diastasis recti is, how it develops, and the steps you can take to manage it as part of your overall pregnancy care. We will also look at the role of antenatal appointments, prenatal yoga, exercise, and antenatal support in helping you navigate this condition.

What is Diastasis Recti?

Diastasis recti, also known as diastasis recti abdominis (DRA), is a condition where the muscles of the abdominal wall, specifically the rectus abdominis, become separated. During pregnancy, the growing uterus puts pressure on the abdomen, causing the connective tissue (called the linea alba) that runs between the two halves of the rectus abdominis muscles to stretch. This stretching can lead to a gap between the muscles, which is what is referred to as diastasis recti.

While diastasis recti is common during pregnancy, it can also occur after childbirth, particularly in women who have had multiple pregnancies or carried larger babies. It’s important to note that this condition is not necessarily harmful, but it can lead to some discomfort and functional issues if left unaddressed.

Why Does Diastasis Recti Happen During Pregnancy?

The main cause of diastasis recti during pregnancy is the physical changes your body goes through to accommodate your growing baby. As your uterus expands, the muscles and tissues in your abdomen are forced to stretch to make room for the baby. Hormones like relaxin, which help soften the muscles and ligaments, can contribute to the separation of the abdominal muscles. While the condition often resolves itself postpartum, some women may experience persistent separation, especially if they have had multiple pregnancies or a significant increase in abdominal pressure.

How Do I Know if I Have Diastasis Recti?

Many women are unaware they have diastasis recti, as the condition may not cause any immediate pain or discomfort. However, there are some signs that you may have it, including:

A bulge or doming in the middle of your abdomen when you try to sit up or perform certain movements (e.g., lifting your head while lying on your back).

Back pain or discomfort, especially when standing or performing daily activities.

Pelvic floor weakness or difficulty controlling bladder function.

A soft or “floppy” feeling in the abdomen, as if the muscles aren’t as strong or supportive as before.

The most accurate way to diagnose diastasis recti is through a physical examination by a healthcare professional during your antenatal checkups. They may ask you to perform certain movements to assess the degree of muscle separation. The separation is typically measured in finger widths, with more than two finger widths indicating a moderate to severe case of diastasis recti.

How Does Diastasis Recti Affect Your Antenatal Care?

While diastasis recti is often temporary and can resolve itself postpartum, it’s important to address it as part of your antenatal care to ensure you’re doing everything you can to support your body during pregnancy and beyond. There are several aspects of pregnancy care that can help prevent or alleviate diastasis recti, and it’s important to discuss these with your healthcare provider.

1. Antenatal Exercises and Fitness

Maintaining a healthy level of antenatal fitness during pregnancy is crucial for reducing the risk of diastasis recti and other pregnancy-related conditions. Prenatal yoga and pregnancy yoga classes are excellent ways to keep your muscles strong and flexible while reducing the pressure on your abdomen. Some movements can specifically target the muscles of the core, helping to strengthen them and prevent excessive stretching.

Certain exercises during pregnancy can also help to engage the deep abdominal muscles, providing support for your growing belly and reducing the chances of developing diastasis recti. It’s important to avoid exercises that put too much strain on the abdominal wall, such as traditional sit-ups or crunches, as these can worsen the condition.

Your antenatal clinic may offer classes or advice on safe exercises to perform during pregnancy to support abdominal health and overall strength.

2. Managing Abdominal Pressure

One key factor in the development of diastasis recti is excessive abdominal pressure. As your baby grows, the pressure on your abdomen increases, and this can lead to the separation of the muscles. To manage this pressure, it’s important to engage in proper posture throughout the day. Your healthcare provider may recommend prenatal massage or specific breathing techniques to help reduce tension in the abdominal muscles.

Additionally, strengthening your core muscles (without straining them) can be an effective way to support your body and relieve pressure. Antenatal yoga classes that focus on relaxation during pregnancy can help to improve flexibility, reduce tension, and ease pressure on the abdominal muscles.

3. Antenatal Education and Classes

Another important aspect of managing diastasis recti is learning more about the condition through antenatal education. Many pregnancy education programmes offer workshops or sessions on abdominal health, core strength, and how to manage the physical changes of pregnancy. These classes may include prenatal care tips for preventing or managing diastasis recti and other common pregnancy concerns.

If you are concerned about diastasis recti or have already been diagnosed with it, you may benefit from attending antenatal classes near me that focus specifically on exercises for the core and pelvic floor, which are essential for postpartum recovery as well.

Can Diastasis Recti Be Prevented?

While there is no guaranteed way to completely prevent diastasis recti, there are several strategies you can employ to reduce your risk:

Engage in Regular Exercise: Regular antenatal fitness activities such as walking, swimming, and prenatal yoga can strengthen the muscles and tissues supporting your abdomen.

Avoid Straining Your Abdominals: Be mindful of how you move during pregnancy. Avoid exercises or movements that put excessive strain on the abdominal muscles, such as traditional sit-ups or heavy lifting.

Practice Good Posture: Maintaining good posture during pregnancy can help relieve unnecessary pressure on the abdominal muscles. Make sure to stand tall with your shoulders back and avoid slouching.

Your antenatal appointments are the perfect time to discuss any concerns about your abdominal health and get personalised advice on how to minimise the risks of diastasis recti.

How is Diastasis Recti Treated?

In most cases, diastasis recti will resolve itself after childbirth, particularly if you are active in maintaining your core strength and engage in exercises that help to bring the muscles back together. However, if the gap between the muscles does not close on its own, treatment options may include:

Physical therapy: A specialised physiotherapist can guide you through targeted exercises to help strengthen the core muscles and reduce the separation.

Surgery: In rare cases where diastasis recti causes significant issues (e.g., chronic pain or loss of function), surgery may be recommended to repair the abdominal muscles.

Your antenatal clinic can provide more information about treatment options, including referrals to specialists if needed.

Diastasis recti is a common condition that affects many women during and after pregnancy. While it may cause discomfort or concern, it is typically manageable with the right antenatal care. Regular antenatal checkups, prenatal yoga, and a focus on antenatal fitness can help support your abdominal health throughout pregnancy. If you have concerns about diastasis recti, don’t hesitate to reach out to your healthcare provider for guidance and support. By taking a proactive approach, you can reduce the risks and ensure that you recover well after childbirth.