Diastasis Recti - Closing The Gap

Diastasis Recti, or commonly known as an abdominal separation, is the separation of the ‘6 – Pack’ muscles of the abdomen. It is extremely common, with an average of 66% mothers demonstrating one in the third trimester.

You may notice the diastases during strong contractions of your abdominal muscles, e.g. if you try to sit up from lying by lifting you trunk forwards ad upwards against gravity, coughing, etc. In this situation the abdominal wall protrudes forwards between the two taut bands of the rectus abdominis. The abdominal wall consists of four layers of muscle. An understanding of the anatomy and differing roles of these muscles is important.

What causes it?

There are a combination of factors during pregnancy which can cause a separation of the abdominal muscles. These include:

• Abdominal muscle weakness

• Stretching of the muscles as your baby grows

• Weight gain

• Hormonal changes

• Genetic predisposition

• Multiple pregnancies

What can be done?

• Retraining the transversus abdominis and abdominal muscles to help re-engage and strengthen the deep abdominal stabilisers. Ante and postnatal pilates classes are a great way to re-engage and strengthen these muscles. Once your abdominal separation is less than 2cm wide with no bulging or ‘Toblerone’, and your physiotherapist is happy that you can adequately switch on your deep abdominal muscles, then you can commence strengthening your 6 – pack muscles!

• Pelvic floor muscle retraining is very important as well. The pelvic floor muscles are part of your core complex and strengthening them will improve your diastasis as well.

• Correct lifting techniques – nothing heavier than your baby for the first 8 weeks

• Change positions carefully – log roll out of bed to reduce the strain on these muscles

• Wearing abdominal support such as tubigrip, compressive undergarments and recovery shorts

• Avoidance of sit-up and high impact exercises until the separation has resolved