Studies show that about 98% of women across the US tend to have diastasis recti, also known as rectus diastasis, post-delivery.
Diastasis Recti is a health condition where the connective tissue in the abdomen is too stretched that it can no longer hold the abdominal muscles in place. It eventually causes them to separate.
Typically, during pregnancy, the growing baby in the womb tends to strain and stretch the connective tissue. In severe cases, the abdominal organs squeeze in the gaps, owing to a lack of strength and elasticity. You should be aware of this condition and know how to fix diastasis recti, non-surgically.
Diastasis recti increase the risk of back pain since it weakens the support required for your back. It also affects the support mechanism for your other organs. Moreover, it accelerates the risk of both ventral and umbilical hernia.
How to Detect Diastasis Recti
You can either consult a qualified physiotherapist or conduct a diastasis recti test, with the below-mentioned steps, to detect diastasis recti.
- While resting on your back, bend your knees with the soles of your feet fixed on the floor.
- Support the back of your head with one hand and place the other hand on your abs. Place your fingers in the mid-area, in line with your belly button.
- Do a crunch and bring your rib cage closer to your pelvic area.
- Now run your fingers in the mid-area. Check for any gap between your rectus abdominus muscle.
If you feel abdominal separation, you need to seek treatment options to get it fixed. Reports suggest that 45% of women continue to have the issue, leading to aesthetic problems. Further, 65% suffer from pelvic floor issues like pelvic organ prolapse. Below listed are few tips on how to fix diastasis recti and prevent such severe medical problems.
Eat Nutritional Food
Healthy food helps to improve the repair procedures of our bodies. The abdominal muscles have collagen fibers. Thus, your diet should be rich in vitamins A and C, minerals, iron, and essential fatty acids. Such a diet enhances the production of collagen, bringing more elasticity to your muscles.
Exercise to Regain Your Core Strength
Perform selective workouts that engage your transversus abdominis to enhance the stability of your abdomen. It is advisable to avoid sit-ups and crunches, as they exert more pressure on the stomach, aggravating muscle separation.
Realign Your Body with a Good Posture
The best way to fix diastasis recti is to reduce intra-abdominal pressure. You can achieve it by body realignment and determining good body posture. You need to make sure that the alignment of the abdominal, pelvic, and thoracic cavities are in a vertical line.
Perform Diaphragm Breathing
Breathing through the diaphragm, instead of the upper chest, relieves the pressure inside the abdomen. You need to lie on your back and place your hands on either side of your rib cage. You should breathe in a manner that you start feeling your rib cage expanding in all directions.
It is essential to fix diastasis recti, not only to improve your appearance post-delivery but also to avoid medical concerns like low back pain and gastrointestinal issues.