Diastasis Recti (DR) is a widening of the Recuts Abdominis muscle. The abdominal wall has four layers of muscle, from superficial to deep: Rectus Abdominis, External Oblique, Internal Oblique and, the deepest layer, the Transversus Abdominis. The abdominal muscles in most cases, are still connected by the thin sheath of tissue called the Linea Alba.
DR can be identified by checking the abdominal muscles but also if you see a doming when performing tasks which place pressure on the abdominal muscles, i.e: getting in and out of bed, standing up from sitting in a chair. This is not dangerous however adding strain to this area is not ideal. Lie on your back on the floor and bend your knees. Then, place your fingers together on the centre of your stomach (just above your belly button). Press down with your fingertips and then lift your head and neck off the floor leaving your shoulders down. Feel with your fingertips to see if there is a gap between the muscles on contraction. This can be repeated below the belly button also.
DR can have a number of implications which effect the stability of the trunk and may contribute to pelvic floor dysfunction for males or females (66% of patients with DR have reported to have pelvic floor dysfunction), back and pelvic girdle pain, and hernias. This may be a factor in persistent postnatal lumbar, Pubic Symphysis and Sacroiliac pain, and even incontinence, due to the interaction of the pelvic floor and abdominal musculature as a stabilising unit.
Diastasis Recti is very common after pregnancy, it is believed that 98-100% of woman experience some degree of a DR in the end stages of pregnancy (Lee, 2013). A large percent of these cases will be accompanied by a pelvic floor dysfunction. The pelvic floor muscles should not be ignored in this process, click here to find out how to activate your pelvic floor. DR is not limited to postpartum women; it is a condition also seen in men, athletes of both genders and children.
Diastasis Recti is common during pregnancy or with consistent, inappropriate strain on the abdominals. This tissue can become over stretched and lose tension, leading to a widening of the Rectus Abdominis – rarely does the Linea Alba completely separate.
You can seek advice from a Physiotherapist for DR if the separation is significant – more than 4 fingers, or if you have any pain, it would be wise to seek advice with a First Contact Practitioner at your surgery, GP or Physiotherapist to discuss management. An accurate diagnosis will ensure the most effective treatment and management can be implemented. Your Physiotherapist can work with you to help achieve your goals and will offer ongoing support and input.
You Physiotherapist will explain the condition and will suggest useful strategies for adapting your technique during everyday tasks to avoid making your symptoms worse. This may include safe lifting techniques such as:
Your Physiotherapist will also support you with your return to exercise and will educate you on how your activity can be progressively increased. Some useful tips include:
Surgical closure of a DR is not also an essential requirement to restore optimal function and performance. What appears to be essential is the ability to generate tension and minimize distortion between the left and right Rectus Abdominis and thus, fulfill the requirements for control and function of the trunk. Physiotherapists can help you with this and guide you through management.
You can try the following exercises to get going with management. However, if you feel any pain or increase in symptoms, seek advice from a Physiotherapist.
This exercise is to activate the deep abdominal muscles whilst not putting strain on the DR.
Draw the pelvic floor muscle upwards and forwards – as if your reaching them to the tip of your chin. Imagine that you are trying to stop yourself from passing wind and urine at the same time. (do not attempt to stop yourself from passing urine when going to the toilet, as this can lead to urinary tract infections). Breath freely do not hold your breath or squeeze your buttocks or legs together.
Now repeat exercise 1 with exercise 2
Hold your lower abdominals in and breath as above and recruit your pelvic floor muscles at the same time. This can be done throughout the day, when performing functional tasks, or just in sitting. Try and hold these muscles contracted for longer periods each day, it is important to practice pelvic floor squeezes and long holds.