Diastasis Recti: Do I have it?
So you noticed something strange going on with your stomach and the Internet tells you its Diastasis Recti. If you’re like most of us, you might be thinking: “What the heck is that?” “What exercises should I do?” “Do I need surgery?”
I can relate to these thoughts. During my first pregnancy, I noticed a strange doming down the middle of my stomach when I leaned back. According to my OB at the time, that was just my abdominal muscles coming together. I later discovered this was actually a classic sign of Diastasis Recti Abdominis (DRA), and there were exercises and strategies I could have been using to minimize the separation and assist with healing during the postpartum period.
So lets dive in!!!
“Image used with permission from Pelvic Guru®, LLC as a member of the Global Pelvic Health Alliance. www.pelvicglobal.com”
What is Diastasis Recti?
Our abdominal wall is made up of four muscles. The superficial layer includes the rectus abdominis (hello six pack!), internal obliques, and external obliques. The deep layer is the transverse abdominis (TrA). While each of these muscles has a unique function, they all come together at a common midpoint called the linea alba. The linea alba runs down the center of your abdomen from the bottom of your breast bone to the top of your pubic bone. By definition, a DRA occurs when the linea alba is stretched, creating a separation between the left and right sides of the abdominal wall. According to a 2014 research study, 100% of women have DRA by 35 weeks of pregnancy and 40% of women still have it even at 6 months postpartum!
Why is this important?
Our bodies are designed to move. The linea alba, along with a strong functioning core, helps the body transfer load during movement from top to bottom, front to back, and left to right. Without this function, we are placing ourselves at risk for injury. Specifically, some research suggests women with DRA are at increased risk for pelvic floor dysfunction and low back pain.
How do you know if you have it?
Let’s discuss how to do a self-assessment.
For non-pregnant women: Start by lying on your back with both knees bent and feet flat on the floor. Your arms should be by your side as you lift your head and just your shoulder blades off the floor. Using the fingertips of one hand, measure the space between your abdominal muscles. Pay attention to WIDTH (1 finger, 2 fingers wide, etc.) and DEPTH (can you sink your finger down to the first knuckle or further before feeling a “floor”?). Repeat this process at multiple locations along the midline, including one above the belly button, one at the belly button, and one below. Don’t be surprised to find different measurements at each spot!
For pregnant women: It may be difficult for you to feel the space between your abdominal muscles right now thanks to the presence of your sweet growing baby. As an alternative, just observe. Start by sitting on the floor with your legs stretched straight out in front of you. Carefully lean backwards as if you were going to lay flat on the floor. Gaze down at your belly and observe the center of your bump, do you see a doming appearance? Using both hands, grab your legs to help yourself come back up to the starting position.
You should now have a good idea of what DR is and may suspect you have some separation. Check out our next blog post coming soon with tips for treatment or sign up for a free consult here!
Blog post written by Dr. Becky Word, PT, DPT
Sources:
Lee, Diane. Diastasis Recti- A Clinical Guide for Those Who Are Split Down the Middle. Surrey, BC, Learn With Diane Lee, 2017.
Mota P G, Pascoal A G, Carita A I, Bo K 2014 Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Man Ther 2014.