Today I’m talking about abdominal separation or diastasis recti to which it is formally, or medically referred. This separation can lead to the appearance of a “mummy tummy” or “pooch”…the “mommy belly.”
Speaking from personal and professional experience, I know that some days it’s easier than others to refer to and interact lovingly with this pooch that may remain!
Below are five FAQs I often hear about abdominal separation. This is Part I of a two part series, so stay tuned for the second installment of FAQs coming up next week! Let’s Begin…
What’s is diastasis recti?
The linea alba is a thin sheath of muscle tissue that stretches along the front midline of the abdomen–from the sternum to the public bone. Our various abdominal muscles and muscle layers insert and attach into this connective tissue. Under pressure; i.e.: pregnancy, this muscle sheath stretches and instead of holding the abdominal muscles in close proximity as they typically would, the muscles separate.
When you, your GP or someone like myself who is Pre/Postnatal trained, checks your abdominals for any separation, we’re looking for a gap of less than two fingers in between the six-pack muscles, above and/or below the belly button. If the gap is wider than two fingers, then it’s considered a diastasis, or abdominal separation.
(Left: tummy with no DRA. Right: pregnant tummy with DRA)
(Photo from Burrell Education, JMG Fitness)
Does every pregnant women suffer from diastasis recti?
The jury is out on this!! There are some professionals (such as Claire Mockridge, who I love and respect) who say, unequivocally “No, diastasis recti doesn’t occur in all pregnancies.” There are others, such as Jessie Mundell (who I also love and respect) who say, “I’m a believer that everyone has “some degree” of DRA in pregnancy.
There are many other well respected pelvic health physical therapists who tend to fall into the later category. I find myself in that same camp. And, in my professional experience, the majority of women I’ve worked with have experienced at least some degree of mild separation.
But, please DO NOT WORRY! I’ve also witnessed the amazing things that happen when proper core and pelvic floor rehab are in place to restore stability and strength as the abdominals once again approximate…more on this later.
As I mentioned, there are varying degrees of separation AND some are more or less problematic than others.
What should I do if I think I have an abdominal separation?
There are a number of reasons why the abdominals do and “don’t” separate, with alignment playing a large role in this equation. So, prevention is vital! This means appropriate strength training, alignment, core and pelvic floor work…all of which we do at Bodies for Birth. In fact, alignment and core functionality are at the foundation of everything we do
If you’re concerned about the separation in your abdominals, I’d suggest you ask someone like me who is ante/postnatal trained to test things for you. Or you could make an appointment with your GP who will perform the “Rec-Check” test.
If the separation in your abdominals is considered severe, or if you’re suffering with abdominal, pelvic and/or back pain as a result, then your medical practitioner may refer you on to a Women’s Health Physical Therapist for a more intensive rehabilitation program. We have tons in Seattle, so you’re in luck! Or you could come and see me, and I’ll advise on the best steps forward.
In pregnancy, we work to minimize the severity of a diastasis and in postpartum, we work to regain strength and function.
Is it important or necessary to “fix” diastasis?
If your abdominals don’t completely re-align again after birth, apart from the diastasis itself and the slight bulge that comes with it, it’s important to touch on the role that your abdominal muscles play in the stability of your pelvis and your spine.
You may be more prone to back problems if your diastisis remains quite large, so it’s best to get it properly assessed and treated. In some severe cases, you may even get a herniation and/or develop pelvic floor dysfunction which aren’t easy conditions to repair or manage.
With that said, you might be surprised to know that *sometimes* healing has taken place, function and strength has returned, but a slight gap remains.
Function and strength over “the gap” are the keys here…along with guidance and assessment from a professional.
What exercise(s) should/shouldn’t I do?
A Postnatal-specific exercise program is the best form of exercise for you to perform to help fix an abdominal separation!
I’d suggest seeking the guidance from a trained Postnatal Corrective Exercise Specialist such as myself, a Postnatal Pilates Instructor, or a Women’s Health Physiotherapist, as these individuals are educated in what to do and what to avoid when it comes to fixing abdominal separation. Sit ups most definitely should be avoided.
And, there you have it – my top 5 FAQs on abdominal separation. I hope you’ve found it helpful!
Did you know that I have a three part series on how to lose the Mummy Tummy on the blog? Here’s a link to Part I!
I suggest starting here and as always, please reach out with questions!
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