How to Treat Diastasis Recti: Understanding Causes, Symptoms, and Effective Solutions
Wait, what is Diastasis Recti?
DR, the condition where your abs decide to socially distance themselves, can be as perplexing as trying to understand why someone would put pineapple on pizza. But just like that controversial topping, there's a lot to unpack and even more to appreciate once you get into the nitty-gritty. So, buckle up (or should we say, 'button up'?) as we dive into the fascinating world of DR, offering you tips, tricks, and a few laughs along the way to bringing those abs back together – because in the end, we all deserve a happily ever after, abdominally speaking.
To kick things off, let's demystify the term 'Diastasis Rectus Abdominis'. Diastasis means an abnormal separation between parts that are normally joined together. The 'rectus abdominis' muscle, commonly celebrated as your "six-pack" muscle, consists of a right and left section connected in the middle by the linea alba (connective tissue). This muscle doesn't just elevate our aesthetic appeal; its primary function is to flex the trunk—like during a sit-up—and provide stability when you move your arms and legs.
So, DRA is essentially the abnormal separation of your right and left rectus abdominis muscles. However, it's crucial to note that the muscles themselves are not actually separated. Instead, the connective tissue between your right and left sides becomes stretched out and thinner.
Illustration showing variations of diastasis recti, including abdominal separation around, above, and below the umbilicus, as well as along the full length of the linea alba.
Why does DRA happen?
Many wonder why DRA occurs. It's a common misconception that it primarily affects women who are or have been pregnant, given the hormonal changes that render connective tissue throughout the body more elastic. This, combined with a growing belly, puts additional strain on the “linea alba.”
Research shows nearly 100% of pregnant women will experience abdominal separation by their due date, with 60% at 6 weeks postpartum, and about 32% at 12 months postpartum.
However, DRA isn't exclusive to this demographic. Individuals with a genetic predisposition to more elastic connective tissue (e.g., those with Ehlers-Danlos Syndrome), a high BMI, or a "beer belly," as well as those employing poor lifting techniques, may also experience this separation. Performing incorrect exercises or suboptimal movement patterns can exacerbate DRA.
Why does it matter?
The separation can lead to a reduction in the abdominal wall's stiffness, necessary for generating power and force. This can cause imbalances not only in the abdominal muscles (including the internal obliques, external obliques, and transversus abdominis) but also in neighboring back, hip, and pelvic floor muscles. While DRA may not directly cause low back pain, pelvic pain, or urinary issues, it often indicates a broader problem within the deep inner core system.
What can I do about it?
Fortunately, DRA can be managed and treated, regardless of when it developed. Pelvic Floor Physical therapy, focusing on exercises designed to decrease the abdominal separation while enhancing muscle coordination and addressing imbalances, can significantly improve functionality and reduce symptoms.
FAQ Section
Q: Can men have DRA?
A: Absolutely. While more commonly discussed in the context of pregnancy, men can also experience DRA, particularly those with a high BMI, "beer belly," or those practicing poor lifting techniques.
Q: Are there specific exercises I should avoid if I have DRA?
A: Yes, certain exercises, like traditional sit-ups or heavy lifting without proper form, can worsen DRA. A physical therapist can provide a tailored exercise plan that safely strengthens your core without exacerbating the condition.
Q: Can DRA heal on its own?
A: In some cases, particularly after pregnancy, the separation may reduce naturally over time. However, targeted exercises can expedite this process and improve overall core strength and stability.
Conclusion
Diastasis Rectus Abdominis might sound like a daunting condition, but it's one with viable solutions and strategies for improvement. Whether you're experiencing DRA postpartum, due to genetic conditions, or lifestyle factors, there's hope and help available. By understanding the condition, recognizing the signs, and seeking appropriate care, you can work towards restoring your core's strength and stability. Remember, whether it's six weeks or twenty years post-development, it's never too late to address DRA and move towards a healthier, stronger core.
Together, we'll bridge the gap (literally) and get your middle more united than a sitcom cast reunion. Join the fun, and let's make your core the punchline of success, not jokes!" Visit our Contact page to set up a call.
Written by Chicago Pelvic very own,
Dr. Rebekah Wolinetz, PT, DPT, WCS, PRPC, PCES, Cert. DN
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