How to Heal Diastasis Recti: A Postpartum Guide
Postpartum women go through tremendous changes after having a baby. In addition to the hormonal changes plus sleep deprivation, you also have to heal other parts of your body that you may not have known needed healing. After pregnancy, it can take time to heal diastasis recti.
Losing the weight gained in pregnancy is typically a top priority of a woman who has just given birth. However, healing your pelvic floor and diastasis recti should actually be a priority instead. No matter how many situps you do to help lose weight and tone your abdomen, it will actually prolong your healing.
Take the time to learn how to heal diastasis recti. Your core will thank you for spending the time it needs to get back to its pre-pregnancy state. Remember that postpartum healing isn’t a race. Take it slow and give your body grace.
Related: How to Promote Pelvic Floor Health: 6 Tips for Optimal Function
What is Diastasis Rect?
Diastasis recti is also known as abdominal separation or ab separation. The abdominal area is put under significant pressure during pregnancy, especially during the third trimester when the baby grows the most.
During pregnancy, the growing fetus pushes against your abs, causing them to separate as they make room. After birth, the line in the middle of your abs (linea alba) is supposed to return to its original spot, like a rubber band. When it doesn’t retract as it should, it is considered diastasis recti.
Symptoms of diastasis recti include:
Softness around your belly button
Pain in your pelvic area or hip
Lower back pain
Feeling weak in your abdominal muscles
A visible pooch above or below the belly button
A “cone” appearance when you contract your ab muscles
Poor posture
How to Diagnose Diastasis Recti
You can generally test yourself to see if you have diastasis recti. Simply lay on your back with your knees bent and feet flat. Lift your head towards your belly button. Press your fingertips above your belly button to feel for a gap in your abs. A gap of more than two fingers width apart is usually determined as diastasis recti.
Related: Pelvic Floor Therapy During Pregnancy: Is it Safe?
How to Prevent Diastasis Recti
There are many ways you can help prevent diastasis recti. It’s not a guarantee, however, you can take steps now that will be beneficial to your future.
Maintain a healthy weight gain during pregnancy
Participate in pelvic floor therapy during pregnancy
Don’t return to heavy lifting quickly after giving birth
Wear a support band for your core
Read more here for additional information on how to prevent diastasis recti.
4 Tips to Heal Diastasis Recti
Take the time to learn how to safely heal diastasis recti. Patience will be your friend.
Pelvic Floor Therapy
The number one way you can safely and effectively heal diastasis recti is by participating in pelvic floor therapy. At Pillar Physio – Georgetown, Texas, we have helped a community of women heal their diastasis recti. When postpartum women are feeling their most vulnerable and need someone to help them recover safely, they look to us for help.
At Pillar Physio, you can rest assured that one of our professional pelvic floor therapists can help you heal diastasis recti. With our hands-on approach, we take the time to listen to you and your body. In addition, we offer a whole-body approach, ensuring that you receive lasting relief.
Deep Breathing Exercises
Deep breathing exercises focus on your diaphragm. This is when you focus on inhaling to expand your belly and exhale to bring in your belly button. These exercises engage those deep core muscles, which is how you help heal diastasis recti.
Thankfully, deep breathing exercises are easy to do and can be done anywhere. Typically, you can engage in these exercises while lying on the floor, sitting in a chair, or standing.
Related: 7 Benefits of Pelvic Floor Therapy After Birth
Low-impact Exercises
Other low-impact exercises that help heal diastasis recti include pelvic tilts, low-impact cardio like walking, heel slides, bridges, and more. These exercises focus on strengthening the lower abdominals, which supports your posture and promotes healing.
It’s important to focus on low-impact exercises if you have diastasis recti. Becoming too aggressive with your workout can make the diastasis recti worse. Consult a pelvic floor therapist to help you discover exercises that are safe for you.
Diet
Diet is an important part of the plan to heal diastasis recti. Consuming foods that are high in vitamins C, E, and A will help promote collagen in your body. Collagen is important in providing support and strength to your skin and muscles.
In addition to food, it is also important to stay hydrated. Your body cannot function properly without water and electrolytes. Help your body heal best by staying on top of hydration.
Diastasis Recti Can Appear in Many Postpartum Women
Diastasis recti can happen to more than half of pregnant women. It can usually heal itself within the first eight weeks postpartum. However, every woman’s body is different. Therefore, it’s important to ensure you heal diastasis recti safely to promote a healthy future.
Schedule your assessment today at Pillar Physio – Georgetown, Texas. It’s time to heal the right way because your family and your community need you. This is your first step to heal diastasis recti. Don’t let the pain and discomfort take control of your life anymore.
Related: The Benefits of Pelvic Floor Exercises During Pregnancy
