Abdominal diastasis (diastasis recti) occurs when the front abdominal muscles separate to make room for the baby’s growth. This happens because the connective tissue stretches as the uterus expands during pregnancy.
While it affects the majority of pregnant women and often improves after birth, it can persist and cause discomfort in many cases. Understanding the symptoms, prevention, and available treatments is essential for protecting your health before and after delivery.
Symptoms of Abdominal Diastasis
Diastasis recti causes a range of symptoms that often continue postpartum, including:
- Physical changes: A flaccid or sagging belly, or visible bulges (hernias).
- Pain: Constant discomfort in the lower back and pelvic area.
- Pelvic floor issues: Incontinence (leakage of urine or feces), pain during intercourse, and the sensation of internal organs dropping (prolapse).
- Mobility difficulties: Lack of balance, poor posture, and stiffness when twisting the torso.
- Digestive problems: Gas, constipation, and heavy digestion.
- Emotional impact: Low self-esteem, anxiety, or depression.
Risk Factors
Some common risk factors for developing diastasis recti during pregnancy include:
- Weight and Build: Obesity or excessive weight gain during gestation.
- Muscle Condition: Having an abdominal wall or pelvic floor that is either too weak or excessively tense (hypertonia).
- Activity Level: Sedentary lifestyles are detrimental, but so are high-impact exercises (like running or tennis) and lifting heavy objects.
- History and Age: Being over 35, having multiple pregnancies, or undergoing prolonged labors (including C-sections).
Prevention and Treatment
Experts suggest a multi-angled approach. The most effective methods for prevention and recovery include Kegel exercises, hypopressive abdominals, physical therapy, and yoga. It is vital to avoid traditional sit-ups/crunches and always seek professional guidance.
Kegel Exercises
Kegels are the best tool for strengthening the pelvic floor. They help prevent diastasis and issues like incontinence. Biofeedback-based trainers (like KegelSmart) are highly recommended as they recognize your specific muscle strength and guide you through a routine tailored to your level. Research shows that training the abdomen and pelvic floor during pregnancy can reduce diastasis risk by up to 35%.
Core Exercises
Combine Kegels with “core” routines. Hypopressive exercises and those that activate the transverse abdominal muscle are the most effective. Ensure you have a personalized plan supervised by a professional.
Physical Therapy and Postural Education
Physical therapy that strengthens the transverse and rectus abdominis reduces risk. Similarly, “postural hygiene”—maintaining proper posture during daily activities like lifting weights, working at a computer, or sleeping—is crucial.
Diaphragmatic Breathing
This deep, conscious breathing using the diaphragm is beneficial throughout pregnancy and postpartum.
- Pre-delivery: It activates the pelvic floor, relaxes the abdominal wall (reducing back pain), and improves core control. It also increases oxygen for the baby and reduces stress.
- Postpartum: It promotes gentle activation of the transverse muscle, helping to restore abdominal function and reduce separation.
Proprioceptive Exercises
This training focuses on body awareness, balance, and stability. By combining diaphragmatic breathing with balance exercises, it effectively rehabilitates the abdominal wall and pelvic floor.
Prenatal Yoga
Prenatal yoga increases strength and flexibility in essential muscles while preventing excessive pressure on the abdomen. It also aids postpartum recovery by stabilizing the core. Note: Always consult a doctor before starting, and ensure the class is specifically for pregnant women and taught by specialists.
Kinesiotaping
Neuromuscular taping, when combined with abdominal exercises, has proven more effective at reducing diastasis and activating muscles than exercise alone.
Postpartum Abdominal Binders (Belly Wraps)
Wraps can provide support, improve posture, and stabilize the core. However, they have downsides:
- They may cause circulatory or digestive issues if used incorrectly.
- Some experts argue they can weaken muscles further because the body “relies” on the external support rather than working itself.
- Consult your doctor to see if a binder is right for you.
Final Tip: Avoid risk factors like excessive weight gain, heavy lifting during pregnancy, and a sedentary lifestyle. Happy pregnancy!
