Updated: October 21, 2023
Originally Published: March 12, 2018
After the birth of my second child five years ago, I discovered I had diastasis recti—my abdominal muscles had separated about two finger widths apart. Prior to this, I had only heard the term vaguely, prompting me to delve deeper into understanding the condition.
In essence, diastasis recti occurs when the left and right sides of the abdominal muscles part ways, often leading to what is colloquially known as a “mommy tummy” or a “postpartum pouch.” Interestingly, infants are born with naturally separated abdominal muscles that typically realign on their own. While this condition can affect anyone, it is particularly prevalent among postpartum mothers.
Diastasis recti extends beyond simply having excess skin on the abdomen after childbirth. It can also manifest in women who appear slim with flat stomachs. The separation occurs beneath the skin, often due to the strain of carrying a growing baby. Unfortunately, untreated diastasis recti can lead to various complications such as back pain, urinary incontinence, constipation, and even hernias. The ramifications can persist into later life; I’ve heard stories of women who were unaware of their condition, only to find it was the source of ongoing health issues.
Initially, I thought my diastasis was a rare occurrence. However, I learned that it’s far more common than I imagined. According to a study published in The British Journal of Sports Medicine, 60% of women experience this condition at six weeks postpartum, and 32% continue to struggle with it a year later. Shockingly, many women may be unaware they have it—how many healthcare providers are routinely screening for this issue or advising on potential remedies?
In my case, I didn’t take immediate action upon learning about my diastasis. Life with two young children kept me preoccupied. Eventually, I started incorporating some basic Pilates exercises, as suggested by my midwife. By the end of that first year, my gap had reduced to about 1.5 fingers wide. It took me five years to actively work on tightening it, and I cannot express how transformative this journey has been. The pelvic discomfort and aches I endured for years have significantly diminished.
Self-Assessment for Diastasis Recti
If you haven’t had your abdominal muscles examined for diastasis recti, I encourage you to consult your healthcare provider. Alternatively, there’s a simple self-assessment you can perform at home:
- Lie on your back with your knees bent and feet flat on the floor.
- Place two fingers just above your belly button.
- While keeping your fingers in position, gently lift your head and neck off the floor.
- You should be able to feel your abdominal muscles. Determine if there is a gap or depression.
- Repeat this check right below your belly button to assess for separation in that area as well.
If you detect a gap—regardless of its size—don’t worry; it’s more common than you think, and it is treatable. If you’re postpartum, wait until you receive approval for exercise from your healthcare provider. When you’re ready, consider a specialized exercise program targeting diastasis recti, as certain movements (like traditional sit-ups) may exacerbate the condition.
Many programs require only a few minutes of daily commitment, and you can incorporate the exercises throughout your day. Consulting a pelvic floor specialist for rehabilitation therapy might be beneficial as well. While surgical options exist, it’s often recommended to attempt exercise-based recovery first.
To all the mothers out there, I understand the challenge of prioritizing self-care while caring for your little ones. However, it’s crucial to focus on your health, even if you are a mother later in life. Diastasis recti can persist for years after childbirth, and many women remain unexamined for this condition.
In the past, awareness about diastasis recti was minimal, and few mothers were screened. Thankfully, there’s greater recognition today, but many women still lack proper evaluations and treatment guidance. This needs to change.
Check for diastasis recti, and encourage your mother or older female relatives to do the same. If you discover a gap, consult your doctor or healthcare provider for the best course of action. Remember, you deserve a strong and healthy body inside and out.
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In summary, diastasis recti is a common condition among postpartum mothers that often goes unrecognized. Awareness, self-assessment, and appropriate exercise can lead to significant improvements in health and well-being.