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How to Identify and Heal Diastasis Recti

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Diastasis is a condition that occurs mainly during pregnancy, after birth, rapid weight gain, or high visceral fat. These conditions increase pressure on your abs making them partially or completely separate forming a gap.

When the gap’s width exceeds two fingers, it is referred to as Diastasis Recti.

More than 30% of pregnant women experience Diastasis Recti. 

In most cases, the gap closes by itself to normal width while in others it doesn’t.

If you suspect that you have Diastasis Recti, you can visit your health physiotherapist for testing and measurement of Recti gaps.

You can also observe the symptoms of Diastasis Recti if you are not sure about the gap.

Diastasis Recti on top view black table and Healthcare/medical concept.


How to Identify with Symptoms

Belly Bulge

One of the most common symptoms of Diastasis Recti is a belly that remains bulgy weeks after delivery.

During pregnancy, your abs may separate due to the increasing pressure of the uterus. If these muscles don’t return into position after delivery, your belly is incapable of fully holding things into place.

Your organs shift forward making a cone shape on your belly thus looking as if you are still pregnant.

Lower Back Pain

The abdominal muscles are responsible for supporting your lower back. If these muscles are weakened or separated, your back may be affected.

Women with Diastasis always complain of lower backaches

Heavy Your Pelvic Floor

Women with Diastasis Recti may feel as if they are carrying a ball between their legs. This is because all the unsupported weight of organs rests on your pelvic bowl.

This may lead to pelvic floor issues and the inability to stand or walk for long.


Diastasis Recti creates a lot of pressure on both the lower and upper intestines. This usually leads to constipation.

It is characterized by reduced stools to less than three per week, dry and lumpy stools, and straining while passing bowels.

Poor Posture

You use your abdominal muscles to stand upright. If these muscles are weakened, then maintaining an upright posture will not be easy.

Pain During Sex

Pain during sex may be an indication that your abdominal muscles have shifted.

How to Heal Diastasis Recti

There are many ways to heal Diastasis Recti. These ways are meant to ensure that the separated abdominal muscles are restored to their original position after birth. So, let’s discuss the four main ones;

How to Heal Diastasis Recti with Binding

This is the traditional way of wrapping the belly muscles to increase the recovery rate after birth. Nowadays there are modern binders available that can be worn for faster healing, supporting the shrinking womb and other internal organs.

Although binding can support initial healing, it should not be the only option as it will make your muscles dependent on it if used for long. You can do exercises if possible as an alternative.

How to Heal Diastasis Recti with Exercise

Post-birth exercises are important for the strengthening and restoration of your stretched muscle to their position.

You should concentrate on postnatal exercises that will strengthen your core, promote better posture, and improve pelvic floor muscle functioning.

How to Heal Diastasis Recti with Body Alignment

Maintaining a good posture before and after pregnancy can play a very important role in preventing and healing Diastasis Recti.

However, you should note that posture alone may not be enough. You should incorporate other practices like good exercises for faster healing.

How to Heal Diastasis Recti with Nutrition

Having the right diet before and after pregnancy is very crucial in preventing and healing Diastasis Recti.

It ensures that you have the right pre-pregnancy weight. Foods rich in collagen will strengthen your abdominal muscles and heal Diastasis Recti.

Good nutrition will prevent bloating and constipation thus reducing the pressure put on your belly muscles.

How to Heal Diastasis Recti with Mental Wellness

You should always avoid stressful situations to maintain calm breathing for relaxing abdominal muscles.

Stress usually leads to a delay in the supply of oxygen to body tissues. It can also interfere with your sleep too.

If you have tried those methods and the gap is not healing, then you should go for physical therapy before it’s too late.

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