Are you struggling with nagging back pain while trying to enjoy the arrival of your little one? Perhaps you’ve also realized that you could have a diastasis recti (abdominal separation), a common occurrence during the postpartum phase. While it may not be immediately apparent, these two conditions share a deeper connection. While studies haven’t definitively linked them, the relationship between back pain and diastasis recti becomes clearer when we consider the role of core strength. Building a stronger core can be the key to finding relief from both these common postpartum challenges. In this guide, we’ll take a look at effective strategies to heal your back pain and address diastasis recti through targeted core strengthening exercises and lifestyle adjustments.
Understanding Diastasis Recti
For many mothers, understanding diastasis recti can be a great place to start. During pregnancy, studies have shown that 80-100% of women naturally develop diastasis recti to accommodate their growing baby. After giving birth, the abdominal muscles, may remain weakened, and the gap created between them can persist. This condition affects a staggering number of women but is often overlooked, leaving them to struggle. If moms can’t activate their core properly, they may also find themselves dealing with persistent back pain.
Diastasis recti ( abdominal separation), arises when the tissue between the abdominal muscles stretches and weakens during pregnancy. This separation causes a midline gap in the abdomen, resulting in belly protrusion and potential complications.
For some mothers, diastasis recti may go unnoticed or be perceived as a mere cosmetic concern. It can lead to a mom’s decreased overall physical well-being, a weakened core, and limited stability along with uncomfortable back pain.
Diastasis recti’s severity varies from person to person, influenced by factors like genetics, multiple pregnancies, and specific physical activities. Regardless of the extent, addressing this condition is essential to prevent or alleviate associated back pain.
By understanding diastasis recti’s mechanics, you can work toward healing and strengthening your core. Through targeted exercises, lifestyle adjustments, and proper body mechanics, you can progressively close the gap and restore midsection stability. As you engage in these activities, you’ll not only address diastasis recti but also gain a stronger, healthier post-baby body.
How do I know if I have diastasis recti?
To determine if you have diastasis recti, you can try a self test at home. First, lie on your back with knees bent, place your fingers near your belly button, and gently press down. Try lifting your head up off the floor and if you feel a gap or separation between the abdominal muscles. This may indicate diastasis recti. Also look for coning and doming when you try to exert your core muscles. It’s advisable to consult a healthcare provider or a physical therapist for a thorough evaluation and personalized guidance on managing this condition.]
Signs of a Diastasis
A diastasis recti may present with signs such as:
- Visible Gap: A noticeable gap or bulge in the midline of the abdomen, particularly during activities like sitting up or straining.
- Back Pain: Chronic lower back pain, often stemming from a weakened core and the resulting strain on the back muscles.
- Belly Pooch: A protruding belly that persists even after childbirth, resembling a “pooch”.
Factors contributing to diastasis recti include:
- Pregnancy: The abdominal muscles naturally separate to accommodate the growing uterus during pregnancy.
- Multiple Pregnancies: Women who have had multiple pregnancies are more prone to diastasis recti.
- Improper Lifting: Lifting heavy objects with poor form can exacerbate the condition.
- Excessive Abdominal Pressure: Activities that create excessive abdominal pressure, such as heavy weightlifting, can contribute.
- Genetics: Genetic factors may play a role in diastasis recti development.
- Age: Age can influence muscle elasticity and recovery post-pregnancy.
What helps back pain from diastasis recti?
Diastasis recti can really hinder how well the deep core muscles work, i.e. the transverse abdominis and the pelvic floor muscles. These deep core muscles are vital for stabilizing the entire core and supporting the spine. When diastasis recti is present, these critical muscles may not engage effectively, further intensifying back pain and potentially leading to pelvic floor issues. There may also be misalignment of the pelvis, creating more stress on surrounding muscles and ligaments. All of these factors combined, make it so important to address your diastasis recti when seeking relief from persistent back pain.
Recognizing the relationship between diastasis recti and back pain is crucial for effectively addressing these intertwined issues. When diastasis recti remains an issue, the inability to manage pressure and activate to core muscles, can decrease it’s ability to provide support to the spine. When the core is compromised, it forces the back muscles to overcompensate for the lack of support, ultimately contributing to low back pain. Strengthening the core is vital for both resolving diastasis recti and alleviating associated back pain.
What is the fastest way to fix diastasis recti?
The stronger our core support system for our body can be, the more helpful it is for postpartum diastasis recti and back pain. Here are four things that can help alleviate back pain associated with having diastasis recti and a weak core:
- Breathing: Learning how to do diaphragmatic breathing and manage the pressure in your trunk can help you engage your core muscles more effectively, improving overall stability and reducing back pain.
- Core-Strengthening Exercises: Engage in targeted exercises that focus on strengthening the deep core muscles, including the transverse abdominis and pelvic floor. These exercises can help restore core stability, reducing the strain on your back.
- Posture Improvement: Pay attention to your posture during daily activities. Maintaining good posture can alleviate stress on the spine and back muscles. Use ergonomic support while sitting, and practice proper body mechanics when lifting or carrying objects.
- Pelvic Alignment: The place your spine is the happiest – is in a neutral position. This means, it’s not tipping too far forward (a anterior pelvic tilt). You also want to make sure it’s not tipping backward, into a “Tucked Under” position (a posterior pelvic tilt).
The Best Exercises to Start
By understanding the connection between diastasis recti and back pain, you can approach your healing journey with a targeted focus. Addressing diastasis recti through exercises that specifically target the core, such as gentle abdominal and pelvic floor exercises, can help restore strength and stability to the muscles affected by the separation. Strengthening the core muscles will alleviate the strain on the back muscles, reducing chronic pain and improving posture.
When it comes to addressing diastasis recti, it’s important to start gently and gradually increase the intensity of your exercises. Begin by activating your proper breathing technique (check out this article to help) and activate your deep abdominal muscles, by drawing them in and “wrapping your body”.
Exercises for Diastasis Recti
- Diaphragmatic Breathing: Diaphragmatic breathing, involves inhaling deeply through your nose, allowing your diaphragm to contract and your trunk to expand in a 360 direction. This helps open up the body in all directions. Next, exhale slowly through your mouth, allowing your diaphragm to relax and your abdomen to fall naturally. This breath work should be coordinated with your exercises. Inhale to prepare for the movement. Exhale during the movement that causes the most work. Practice diaphragmatic breathing to enhance overall well-being and improve core engagement. To learn more about diaphragmatic breathing – check out: Breathe Easy: How Diaphragmatic Breathing Can Alleviate Your Back Pain
- Pelvic Tilts:
- Starting Position: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your belly.
- Exercise: Inhale deeply, allowing your belly to rise as you breathe in. As you exhale, engage your core by gently pulling your lower abdominals (below your belly button towards your spine). Imagine flattening your lower back against the floor as you tilt the bottom of your pelvis up.
- Repetitions: Perform 10-15 reps, gradually increasing as your strength improves.
- Heel Slides:
- Starting Position: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your belly.
- Exercise: Inhale deeply and maintain the neutral spine. As you exhale, slide one heel along the floor, extending your leg until it’s almost straight. Keep your core engaged throughout.
- Repetitions: Start with 10 reps per leg, increasing as you become more comfortable.
- Supine Knee Press: Lying on your back, knees bent, lift one foot off the ground. Place your hand on your knee, exhale and press against it. Hold for 3-5 seconds. Repeat on the other side. Manage how hard you are pressing by looking at your abdominals and making sure you are able to engage them against the challenge. If you start coning or doming your are not engaging the muscles enough, or they are too weak for the degree of pushing pressure.
- Seated Leg Lifts:
- Starting Position: Sit on a chair or stability ball with your back straight, feet flat on the floor, and knees at a 90-degree angle.
- Exercise: Inhale and engage your core. As you exhale, lift one leg slightly off the ground, keeping your core contracted to maintain balance. Lower your leg and switch sides.
- Repetitions: Begin with 10 lifts per leg, increasing gradually.
Exercise Tips
Remember to maintain a slow and controlled pace during these exercises. You should feel no discomfort or have any coning (a bulging of the abdominal muscles) in your midsection. It’s essential to consult with a healthcare professional or physical therapist to assess your specific condition and receive tailored guidance.
As you progress in your healing journey, you can incorporate more challenging exercises that target the entire core, such as plank variations. Begin with modified planks, resting on your forearms and knees instead of your hands and toes. As you gain strength and stability, progress to a full plank position, maintaining a straight line from your head to your heels. Remember to engage your deep abdominal muscles and breathe deeply throughout each exercise.
In addition to specific exercises, it’s crucial to make modifications in your everyday movements to support your healing process. Avoid movements that put excessive strain on your core muscles, such as heavy lifting or twisting movements. Instead, focus on maintaining proper alignment and using your core muscles to support your movements, whether it’s picking up your baby or carrying groceries.
By incorporating these practical tips and exercises into your routine, you can actively work towards addressing diastasis recti, reducing back pain, and embracing a stronger, healthier post-baby body. To learn more exercises for diastasis recti – check out this blog post: 7 Exercises for Diastasis Recti: Unlock Your Core Potential.
Embracing a Stronger, Healthier Post-Baby Body
In addition to specific exercises, it’s crucial to make modifications in your everyday movements to support your healing process. To address diastasis recti and reduce back pain, it’s important to prioritize movements that minimize the pressure within your abdominals. It’s also really important to be able to support you movements and stabilize your body before heavy lifting or strenuous movement. Focus on maintaining proper alignment and using your core muscles to support your movements, whether it’s picking up your baby or carrying groceries.
By adopting these practical tips and exercises into your daily routine, you can actively work towards healing your diastasis recti and ultimately embrace a stronger, healthier post-baby body. Remember that recovery takes time, so be patient and consistent with your efforts. By implementing the strategies and exercises you’ve just learned, you can start to take charge of your well-being and restore the strength in your postpartum body. Don’t let back pain overshadow the joy of motherhood. Your journey to a pain-free, empowered you begins now.
