DIASTASIS RECTI (DR) during pregnancy
Diastasis recti or DR is a “wider than usual” separation of the left and right sides of the rectus abdominis (or “6 pack” muscle). One commonly used definition is a separation of 2.7 cm (about 2 finger- widths) or greater at the navel.
DR can often present as a diamond shape in the belly. It is often easiest to see it during any movement that engages the abdominal muscles.
DR can also lead to other issues like low back or hip pain, pelvic floor dysfunction, or hernias. This is because DR is a “pressure management problem” and it could manifest in several ways.
During pregnancy, consistent and excessive outward pressure from the growing belly stretches the linea alba. When this happens, the left and right sides of the rectus muscle begin to pull apart. That is how DR gets its name. Diastasis means “separation” and Recti refers to the rectus abdominis muscles.
It is important to note that some degree of diastasis recti is a normal and natural part of pregnancy. It is necessary to allow adequate space for the baby to grow, especially during the third trimester. In fact, some studies show that 100% of pregnant women experience diastasis recti during the 3rd trimester. If managed well, DR will heal within the weeks or months following delivery. However, engaging in certain activities or behaviors that further increase intra abdominal pressure – beyond that caused by the growing belly – can exacerbate DR and potentially make it more of an issue in the postpartum period. Let’s discuss those activities and behaviors now.
How to prevent excess DR from happening?
Remember, the goal is NOT to completely prevent DR in pregnancy. A certain degree is a normal and necessary pregnancy adaptation to allow baby space to grow. That said, follow the strategies below to avoid exacerbating DR and making it more difficult to resolve in the postpartum period:
Practice natural alignment in your day to day life
Develop strong core muscles of your diaphragm, transverse abdominis, and pelvic floor with breathing exercises and pelvic floor exercises
Avoid Intra abdominal pressure such as twisting, advanced core work, full planks, and spinal flexion.
What to watch out for?
One important signal to look out for is “coning” in the belly. Coning is a sign of DR and it simply means that the current challenge is too great. You might want to do a few reps and find a modification that suits you better. Always aim to decrease the challenge until you are no long coning.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
