What Is Diastasis Recti Abdomnis (Dra)? Diastatis Recti is the separation of approximately 2.7 cms or greater between two sides of the rectus abdominis muscle (6 pack abs). Linea Alba (the connective tissue) binds two rectus muscles that attach the ribs and run down the midline connecting to the pubic bone. The thinning of this linea Alba can happen at any site of the abdominal wall. Onlymyhealth editorial team spoke to Mr. Asheesh Grewal, CEO & Founder of MyHealthBuddy, to know about the symptoms, causes and treatment of diastasis recti.
Who Can Get Diastasis Recti?
Evidently, DRA is commonly seen during 2nd - 3rd Trimester of pregnancy, post childbirth and in newborn babies however can also be seen in men and non-pregnant women. DRA in pregnancy occurs due to stretching of rectus muscles to accommodate growing uterus. Research has shown by the end of pregnancy 100% women will get DRA and it has no direct link with weight gain, belly or baby size.
DRA is not an isolated abdominal issue, but effects entire kinetic function. It can also be called a SYMPTOM of how you’ve moved your entire body throughout your lifetime. Usually, during postpartum, DRA improves itself post 8-12 weeks but doesn't then address pressure management, identifying core imbalances and promoting core stability & strengthening can help in improving its lost function. Should be noted, restrictions in hip / pelvic and shoulder can increase unnecessary load on the core region.
Diastasis recti symptoms
Most common complaint of women suffering from DRA is ‘still looking pregnant postpartum’ or ‘hanging mommy tummy’ or ‘beer belly’ for men. Many witness bulging out of their mid-line when loading abdominals during plank / crunch / sit-ups etc. Surprisingly, people assume DRA to be just fat on the belly which doesn’t go away through exercises or diet.
Also read: 5 Best Abs Workout To Tone Your Stomach In Home Quarantine
How to check if you have diastasis recti?
You can conduct a self-test by following these steps:
1. Roll to your side & get over to your back. The DRA will be checked in several places and be sure to see how firm it is when pushing down in the middle.
2. In the Mid-Belly section (halfway between belly button & rib cage): Place your fingers on this point horizontally, pick your head up, do you feel a gap, check width and do fingers feel squishy?
3. Right above the belly button: Place your fingers on this point horizontally, pick your head up, do you feel a gap, check width and till how far can your fingers go down?
4. Below belly button: pick your head up, do you feel a gap, is it firm, soft or squishy?
Make notes on this to compare later. It is also imperative to understand that width & depth of Diastasis are both important. Technically anything under two fingers width is not considered a DRA but depth would still be an important consideration.
Causes of diastasis recti
Here are the main causes of diastasis recti:
- Ineffective pressure regulation is one main reason for the occurrence of DRA. As a result might exaggerate separation through the midline.
- Performing common front loading exercises like crunches, planks, sit-ups, suryanamaskar, Kapil Bhati etc too early postpartum or during the healing time.
- Men, children and nulliparous get DRA because of intra-abdominal forces similar to pregnancy.
- Chronic coughing, sneezing, laughing loud, breathing, moving & birthing can change intra-abdominal pressure.
- Increased intra-abdominal FAT can also push through connective tissue.
- Poor body alignment & kinetic chain.
Diastasis recti treatment
- Monitoring pressure regulation during exercises and daily activities.
- Focus on moving muscles of ribs and 360* expansion and contraction of diaphragm is key.
- Maintaining body alignment - stacking ribcage over pelvic promotes natural firing of core muscles.
- Identifying and rectifying mobility restrictions in upper and lower body.
- Avoiding moves that increase intra-abdominal pressure: running, jumping, skipping, that might result in incontinence and other pelvic floor issues.
- Working on strengthening your full body can aid DRA better than working on a bunch of exercises focusing on core strengthening only.
- Losing weight / fat may help in decreasing intra-abdominal pressure; think about eating well for better forces by simply following these steps:
How to swap simple carbs for complex carbs?
- Replace the tea time biscuit with a handful of fox nuts or add fibrous carbs like whole wheat / oatmeal
- Ditching flavoured drinks/ soda: Try to only rely on water for a few days.
- Move more: the more you move in alignment, the better it helps in healing.
- Adding protein with every meal can increase satiety and have a positive metabolic effect.
- Adding extra serving of veggies and greens.
Surgery isn’t always an option for cases of DRA, because surgery repairs damaged tissue, not your faulty movement patterns. Since it’s a whole body alignment issue, working on weak links can help change and improve the condition. Seeking help from a pelvic floor physiotherapist or a corrective exercise specialist can help you function better for a pain free life ahead.