If you’re struggling to find the right way to fix Diastasis Recti, you’re not alone. Healing Diastasis is more than just fixing your ab separation. It’s a total body pressure management issue that requires a total body solution.
To fix Diastasis Recti, you’ll need to address your glutes, mid back, feet, neck, shoulders, and diaphragm to regain a flat belly and rock-solid abs. It may seem overwhelming, but there’s hope.
In this article we’ll outline:
What is Diastasis Recti
Diastasis Recti Symptoms
Stats on Diastasis Recti
Workouts for Diastasis Recti
The most important thing for healing
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What is Diastasis Recti
Diastasis Recti is a common condition that occurs when the connective tissue between the rectus abdominis muscles (the “six-pack” muscles) separates, causing the abdominal muscles to separate from the midline. It’s typically found in women who have been pregnant or in people who have experienced significant weight fluctuations. Women who have had multiple pregnancies are at a higher risk for developing Diastasis Recti.
The separation of the muscles can cause the belly to bulge and make it difficult to engage the core muscles properly. The extra pressure on the abdominal muscles can cause back pain, poor posture, and instability.
It’s essential to fix Diastasis Recti to avoid the risk of further complications such as hernias, pelvic pain, and urinary incontinence. Fortunately, there are many ways to heal and treat the condition.
We love the program developed by Suzanne Edwards of AlphaMamas Fitness because she’s thorough, has remarkable visuals, and has helped hundreds of women regain their strength.
Diastasis Recti Symptoms
The symptoms of Diastasis Recti are often overlooked and misdiagnosed by medical professionals and even fitness professionals. Here are a few things to look for in spotting Diastasis Recti.
1. You notice a doming or cone shape in your belly.
After you have your baby, it is easier to tell if you have Diastasis Recti. If your tummy looks like it sticks out or has a dome shape, then you may have this condition. It can look like a mommy pooch or c-section pooch. When pregnant, it is harder to see the signs of diastasis recti because your belly is stretched out around the baby.
2. You feel a wide and deep gap between your abs.
To check for diastasis postpartum, lie on your back. Look to see if there is a gap between your abdominal walls. Place your fingers in the gap and press down. If you feel a deep and wide gap, then you may have diastasis recti.
3. You experience lower back pain or pelvic instability.
Another common symptom of diastasis recti is lower back pain or instability in the pelvis due to weakened core muscles. The abdominal muscles are connected to the pelvis and can cause instability if they are not functioning properly.
4. You feel a heaviness in your pelvic floor.
If your vaginal area hurts or if it feels like you are carrying a ball, you could have a symptom of diastasis recti. Your pelvic floor muscles are part of your abs. If they separate, the extra weight from your organs can press down on the muscles. This can cause pain and make you uncomfortable.
5. You pee when you sneeze, laugh, cough, orgasm, run or any other time you weren’t planning on it.
It is not normal to pee when you sneeze or laugh during pregnancy or afterward. Many women have this problem, so you are not alone. But it does not mean you have to live with it forever. To see if it is still happening, try fake coughing and see what happens to your abs and pelvic floor. You want your abs and pelvic floor to move up and in.
6. It hurts when you have sex
Your body is made to enjoy sex. If it hurts when you have sex, something might be wrong. It could be because of your organs shifting around. Don’t feel bad if this happens to you. The pain can go away if you get help and fix the problem.
Suzanne Edwards of AlphaMamas Fitness has helped hundreds of women fix Diastasis Recti and she can help you too.
7. Your low back, hips or shoulders are sore + your posture is off.
If your abs are not working, then your body will try to do the work for them. It is hard to have good posture when this happens. You may stand with a tilted pelvis or your hips tucked under. Your head may jut out and your shoulders round forward.
If you don’t have strong stomach muscles, it can cause other pains in your body. You might feel pain in your hips, back, and shoulders if you have a separated stomach. All these pains together may mean that the problem is with your stomach muscles.
How Common Are Diastasis Recti Symptoms?
Diastasis recti symptoms are fairly common, especially in peri/postpartum women. It’s estimated that up to 60% of women develop diastasis recti during pregnancy.
However, it can also occur in men and women who have never been pregnant, particularly if they have a history of abdominal surgery or hernias.
Some common symptoms of diastasis recti include a noticeable separation of the abdominal muscles (usually felt as a gap or indentation along the midline of the stomach), lower back pain, pelvic pain, and poor posture. In more severe cases, diastasis recti can lead to weakened core muscles and abdominal hernias.
Workouts for Diastasis Recti
There are workouts you can find online but it can be challenging to know if you’re doing them correctly. If you’re looking for a bit more support you may want to join AlphaMamas Fitness, led by Suzanne Edwards.
She’s developed programs specifically for moms, that restore and renew the body from head to toe. There are many programs at various starting points so there’s something for everyone. She provides support for any program you join. If you’re not sure where to begin, reach out to her and be sure to tell her that Momalot sent you!
Fix Diastasis Recti
Fixing Diastasis Recti requires a comprehensive approach that focuses on strengthening the core muscles, improving posture, and managing pressure in the abdominal area. A physical therapist or pelvic floor specialist can help you create an individualized treatment plan.
Treatment may include:
-Core strengthening exercises
-Manual therapy techniques such as massage and myofascial release
-Breathing techniques to reduce pressure in the abdomen
-Postural reeducation and modifications
-Nutritional guidance to optimize healing
It’s important to note that surgery is rarely recommended for diastasis recti. However, in extreme cases where a hernia has developed, surgery may be needed.
If you think you may have Diastasis Recti and would like to get help from an expert, reach out to Suzanne Edwards of AlphaMamas Fitness. She’s helped hundreds of women fix their Diastasis Recti and can help you too.
The Most Important Step to Healing Diastasis Recti
Believing that you can heal your diastasis recti symptoms is crucial in the process of recovery, even if it has been years since the onset.
Create self-care routines that support your healing journey and help you progress toward your goals, even when motivation is low. You don’t have to live with the symptoms of diastasis recti indefinitely; healing is always within reach.
Many women have successfully healed even after suffering from diastasis recti for years. Show your body compassion for the incredible journey it has been on and embrace the journey back to your strongest, sexiest, and healthiest self. Have the courage to take the next step and seek healing.
