Overview
The rectus abdominis is a pair of muscles that run vertically along the front of your stomach. It’s frequently referred to as “six-pack abs.” The rectus abdominis is divided into left and right sides by a band of tissue called the linea alba.
As your uterus expands during pregnancy, your linea alba thins and pulls apart. Once you deliver your baby, your linea alba can heal and come back together. It’s elastic and retracts back (like a rubber band). But, just like a rubber band, your linea alba can lose its elasticity from stretching. When this happens, the gap in your abdominals won’t close as much as it should. The left and right sides of your abdominals stay separated and appear pushed outward. This is diastasis recti, and it can range from mild to severe.
Diastasis recti is a common and treatable condition. If you have more than a two-finger gap between your abdominals or are experiencing pain, contact your healthcare provider for a diagnosis. They may want you to see a physical therapist or pelvic floor specialist to help strengthen your abdominal muscles.
Symptoms
- A visible bulge or “pooch” that protrudes just above or below your belly button (even after losing any weight you may have gained during pregnancy)
- Softness or jelly-like feeling around your belly button
- Coning or doming when you contract your ab muscles or lean back in a chair
- Difficulty lifting objects, walking or performing everyday tasks
- Low back pain
- Poor posture
Causes and Risk Factors
- Pregnancy: The most common cause, where the uterus stretches the muscles to accommodate the baby, thinning the linea alba.
- Chronic Intra-abdominal Pressure: Heavy lifting, chronic coughing, or improper abdominal exercise technique can cause this in both men and women.
Diagnosis and tests
- Self-Assessment: Lie on your back, knees bent, feet flat. Place fingers on the belly button, lift the head slightly, and check how many finger widths fit into the gap between muscles.
- Professional Diagnosis: A separation greater than 2 finger widths or 2 cm is typically considered diastasis recti.
Treatment and Management
- Physical Therapy: Specialized exercises, such as deep transverse abdominal bracing (e.g., heel slides, marches), can help strengthen the core and close the gap.
- Lifestyle Adjustments: Avoiding activities that increase abdominal pressure and, in severe, rare cases, surgery.
- Time: The condition often resolves on its own within 3 to 12 months post-pregnancy
- Abdominal Crunches and Sit-ups: These can increase the separation and increase the midline bulge.
- Planks and Push-ups: Often too intense and can worsen the pressure if the core is not yet ready.
- Heavy Lifting or Twisting: Movements that overstretch the abdominal wall.
Diastasis recti is a treatable condition that primarily requires patience and targeted core stabilization exercises to resolve, with recovery usually progressing over several months.
Conclusion:
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