If you’re pregnant, or just had a baby, chances are you will have heard the term ‘diastasis recti’ thrown around quite a bit. It will be on your radar that’s for sure!

But do you know what it is, how to reduce your risk of developing it, or how to heal after birth? No? Don’t worry – we’ve got you!  

Diastasis recti affects 60% of pregnant women

Diastasis recti is extremely common during and following pregnancy. It’s a condition that occurs when there is partial or complete separation of the rectus abdominus, (or the ‘six-pack’ muscles, which meet at the midline of your stomach) caused by the uterus stretching the abdominal muscles to accommodate your growing baby. 

Additionally, the chances of developing diastasis recti are known to increase with each birth. The more bundles of joy you bring into this world, the more your abs are repeatedly stretched! 

How should diastasis recti be treated?

There is no one size fits all – especially not during or after pregnancy. Some women may require specific core exercises to aid healing, while some can return to low impact movements.  

If you think you have diastasis recti, you should speak to your GP, an experienced pelvic health physiotherapist or a pre and postnatal fitness specialist.  

If you do find yourself needing to heal, then there are a few do’s and don’ts that can help or hinder recovery. 

DO:

Exercise whilst pregnant
Studies have shown that women who exercised during their pregnancy were over 70% less likely to experience difficulties with abdominal separation.  

Take your time

Any separation that has occurred during pregnancy can typically reduce over the first 8 weeks after childbirth. Give yourself time to recover and reassess after a couple of months.  

Roll onto your side when getting out of bed or sitting up. Use your arms to push yourself up.

Everyday movements like getting out of bed or up off a chair can worsen diastasis. Try to be mindful about how you are using your abdominals as you go about your day.

Try a specific exercise program targeted at diastasis recti

With diastasis recti you’ll need to perform gentle movements that engage the abdominal muscles. Before starting an exercise program, be sure it’s safe for diastasis recti. Work with a fitness professional or physical therapist who has experience with diastasis recti. They can create a treatment plan to make sure you are performing the movements correctly and progressing to more challenging movements at the right time.

DON'T:

Do any exercises that push your abdominals outward (like crunches and sit-ups).

Any movement that bulges the abdominal wall forward can cause more damage to your diastasis recti. I.e crunches, sit ups, planks, push ups, twists etc.

Lift anything heavier than your baby.

Lifting heavy objects or using weights can place a lot of stress on the body, so it’s best to make sure you avoid any unnecessary strain on your abs.  

Avoid speaking to your GP

Contact your GP if you are suffering with any abdominal pain or discomfort.

The GP should refer you to a physiotherapist, who will give you some specific exercises to do.

Don’t give up!

It’s never to late to heal your diastasis recti, you just need the right guidance and the right exercises to pull you (or rather, your abs) back together! 

You can check the size of the separation or if you have diastasis recti by following the NHS guide here: Your post-pregnancy body 

How can I prevent diastasis recti?

Some abdominal separation is normal and expected with pregnancy. There are some things you can do to lower your risk for developing diastasis recti:

Healthy weight gain during pregnancy: Exercising and eating healthy foods to keep weight gain within a healthy range.

Proper posture and deep breathing: Stand up straight with your shoulders back. Take deep breaths that allow your ribs to expand and not just your belly.

Safe core exercises: Avoid exercises like sit-ups and crunches that put pressure on your abdominals after 12 weeks of pregnancy and postpartum.

Don’t strain while lifting: Certain day-to-day activities like lifting grocery bags or your children can put undue strain on your abdominals.

Log roll when getting out of bed: If you’re pregnant or postpartum, roll to one side and use your arms to push up out of bed.

How can we help?

All Sweaty Mama instructors are trained in pre and postnatal fitness and are able to offer advice with issues such as diastasis recti.  

It is important that if you attend a Sweaty Mama class, that you make your instructor aware of any conditions, so they can adapt any movements and workouts to suit your needs!

Book your Sweaty Mama class here: Book on a Class – Sweaty Mama