Diastastis recti (DR) is the separation of the abdominal wall during pregnancy. Fairly common, the widening and thinning of the midline tissues is a result of the uterus pushing into the abdomen and hormones softening these tissues.
So why should we be concerned?
Diastasis recti reduces the integrity and functional strength of the abdominal wall and may aggravate the lower back causing pain and pelvic instability. It can be completely genetic, but is typically seen more with petite women, women who are having multiples and women who have had more than one pregnancy.
How can we avoid Diastasis Recti?
It might be difficult to avoid it completely, but we can do things to prevent it from getting worse. Most pregnant women have DR to some degree. To protect your mid line during pregnancy, always use the “log roll” maneuver when rising from the floor or out of bed. (1) With your torso and head aligned and in one piece, roll over onto your side, then use your arms to help push yourself up to a sitting position.
In addition, try to avoid the following activities:
- Activities that place stress on the midline or that stretch or overly expand the abdominal wall
- Movements where the upper body twists and the arm on that side extends away from the body, such as “triangle pose.”
- Exercises that require lying backward over a large exercise ball.
- Abdominal exercises that flex the upper spine off the floor or against the force of gravity such as: crunches, oblique twists, and bicycle crunches.
- Any exercise that causes your abdominal wall to bulge out upon exertion.
- Lifting and carrying very heavy objects.
- Quadruped exercises without adequate abdominal support.
There is alot more to cover on Diastasis Recti, so be sure to follow our next tip on how to test for it. Questions in the meantime? Contact us!
References:
- “Diastasis Recti”. Accessed 18, December 2015. befitmom.com. http://www.befitmom.com/diastasis_recti.php
