Diastasis Recti Abdominus
I can't tell you how many mamas express to me that they are nervous about getting a diastasis during pregnancy. Diastasis Recti Abdominus (DRA) is an extremely common occurance during pregnancy. In fact, some research shows the prevalence as high as 100% by third trimester. Meaning, it is quite unavoidable and not something to be scared about if you are starting to notice it on your growing belly.
What is it?
DRA is when the connective tissue that holds your abdominal muscles together widens and stretches. This has to happen in some capacity for your belly to be able to accomodate a growing baby! However when this widening occurs, it can lead to weakness and dysfunction. DRA is typically not painful.
How can I tell if I have one?
If you lay on your back and do a mini curl up, feel for a gap between your center abdominal line. You also might notice some coning or doming of your abdomen when you curl up. Those are both signs you have a DRA. When I assess a DRA on someone, I am checking for two things. (1) is the lateral width, i.e how many fingers I can fit between the abdominals and (2) is the depth, i.e how deep my fingers go down into that space. Both of those measurements are important to gauge the status of a DRA.
How do I fix it?
DRA can resolve on its own postpartum. However, sometimes it needs a little help to restore. Physical therapy can help aid in restoring your abdominal wall integrity post-baby. If your DRA is significant, if it limits your ability to be active or if you are also dealing with back or pelvic pain, that is a sign you could benefit from PT. DRA is completely treatable!
I often see patients that come to me with pelvic floor dysfunction, back pain or pelvic pain and after examining them we discover that they have an untreated DRA. This usually indicates there is a reduced ability of your whole system to manage load and pressure. Your core and your pelvic floor work together! If one system is having dysfunction, chances are the other one is too!
What can I do?
While DRA is unavoidable during pregnancy, there are pregnancy-safe core exercises that you can do to help keep your abdominal wall strong. Working with a prenatal physical therapist or trained fitness coach is a great idea to keep you healthy, strong and pain free through pregnancy! As for postpartum, don't wait to start healing your DRA. You can begin postpartum physical therapy 2-3 weeks after having a baby!
P.S. side note in case you needed a reminder - your postpartum belly is BEAUTIFUL. Embrace the super power that is that belly and be kind to yourself. Let's show societal beauty standards and "getting your body back" that they have no place here!