Diastasis Recti: What It Is and How Pelvic Floor Therapy Can Help

Diastasis recti is a condition where the two sides of the rectus abdominis (your "six-pack" muscles) separate, usually due to pregnancy, rapid weight changes, or incorrect exercise techniques. While common, this condition can lead to a weakened core, poor posture, pelvic instability, and even back pain.

How to Check for Diastasis Recti

It’s simple to check for diastasis recti at home! Here’s how:

1. Lie down on your back with your knees bent and feet flat on the floor.

2. Place your fingers above your belly button.

3. Gently lift your head and shoulders off the ground (like doing a crunch).

4. Feel for a gap between the two muscles. If it’s more than about 2.5 fingers wide, it may indicate diastasis recti.

   
   

Why Diastasis Recti Happens

During pregnancy, the growing baby stretches the abdominal muscles, causing them to separate. This is a natural response as your body adapts. However, factors like rapid weight gain, improper exercises, or lack of postnatal recovery can prevent the muscles from reconnecting properly, leading to diastasis recti.

How Pelvic Floor Physical Therapy Can Help

Pelvic floor physical therapy (PFPT) is a crucial part of recovering from diastasis recti. Research, including studies like Coughlin et al. (2016) in the Journal of Women’s Health Physical Therapy, shows that PFPT can strengthen the core and pelvic floor muscles, realign the abdominal muscles, and restore functional movement.

PFPT helps by:

• Strengthening the core and pelvic floor: Through targeted exercises, PFPT focuses on strengthening the muscles that support your abdomen and pelvic region.

• Improving posture and stability: A strong pelvic floor and core improve your posture and balance, making everyday activities easier and less painful.

• Reducing pain: Whether it’s back pain or discomfort during movement, PFPT helps alleviate these symptoms by re-educating your muscles and restoring alignment.

  
  

Signs You Might Have Diastasis Recti

Apart from checking for a gap, other symptoms include:

• A visible bulge in the abdomen when you cough or sit up.

• Difficulty with core exercises or movements involving the core.

• Lower back pain or pelvic instability.

  
  

Getting Help: Pelvic Floor Therapy for Diastasis Recti

The great news? Pelvic floor physical therapy is highly effective in treating diastasis recti. By targeting the pelvic floor, core, and proper muscle activation, PFPT helps promote healing, reduce symptoms, and improve overall strength. Plus, it empowers you with techniques that you can continue practicing at home to maintain long-term results.

If you think you may have diastasis recti, or if you’re struggling with the symptoms, don’t hesitate to reach out for a consultation. Pelvic floor therapy can help you heal, regain your confidence, and restore your body to its optimal function.