If you’re a mom on a diastasis recti journey and eager to dive into exercises, you’ve found the perfect starting point. Diastasis recti, commonly known as abdominal separation, is a prevalent issue among mothers in the postpartum phase. This condition can result in a wide range of physical challenges, from low back pain, to a protruding belly, to urinary leaking with activity. As a new mother, you’re likely juggling the joys and demands of motherhood while also facing the not so fun effects of diastasis recti. Our goal is to provide you with the guidance and knowledge needed to not only heal your body but also embrace a healthier, more vibrant post-baby life, starting with exercises tailored for diastasis recti recovery.
Understanding Diastasis Recti
It’s essential to understand the nature of this diastasis recti before diving into the exercises designed to address it. Diastasis recti occurs when the abdominal muscles, specifically the rectus abdominis, separate due to the pressure exerted by the growing baby during pregnancy. After childbirth, these muscles may remain separated, resulting in a weakened core and compromised support for the spine.
This separation not only affects the appearance of the abdomen but can also lead to a host of issues, one of which is persistent back pain (learn more in this article). The weakened core places added strain on the muscles of the lower back as they strive to maintain proper posture and support the spine. Diastasis recti can also disrupt the alignment of the pelvis, adding extra stress to the muscles and ligaments in the lower back, exacerbating the discomfort.
This condition can also impede the functioning of the deep core muscles, including the transverse abdominis and the pelvic floor muscles. These muscles are pivotal in providing stability to the entire core and spine. When a diastasis recti is present, these muscles may not engage effectively, further contributing to back pain and even potential pelvic floor problems.
Signs and Symptoms of Diastasis Recti
To effectively address diastasis recti, let’s look at the common signs and symptoms. Here’s a list of typical indicators that can help you identify if they might have diastasis recti:
- Visible Gap: One of the most noticeable signs is a visible separation of the abdominal muscles, typically seen when lying on your back and gently lifting your head.
- A Pooch or Bulge: An abdominal bulge or “pooch” that doesn’t seem to go away even with weight loss or exercise.
- Lower Back Pain: Persistent lower back pain, which is often exacerbated by activities that engage the core, such as lifting or sitting up from a lying position.
- Poor Posture: A decline in posture, with a tendency to slouch or lean backward.
- Weak Core: Difficulty performing tasks that require core strength, such as carrying heavy objects or even maintaining balance while standing.
- Urinary Incontinence: Occasional urine leakage during activities like sneezing, coughing, or laughing, which can be indicative of pelvic floor dysfunction often associated with diastasis recti.
- Digestive Issues: Problems related to digestion, including bloating, constipation, or discomfort, which can be linked to a compromised core.
If you recognize several of these symptoms in your experience, it’s advisable to consult with a healthcare professional or a physical therapist who can assess and confirm the presence of diastasis recti. Identifying these signs early and seeking appropriate guidance is a significant step toward healing and regaining core strength.
The Role of Core Strength
Exploring Core Strength:
A strong core serves as the cornerstone of diastasis recti recovery. It not only aids in closing the gap between the abdominal muscles but also provides much-needed stability to the entire torso. With a robust core, you can effectively support the spine and maintain proper posture, both of which are vital in alleviating back pain and enhancing overall well-being.
The Importance of Safe and Effective Exercises:
When dealing with diastasis recti, it’s essential to focus on safe and effective exercises that target the deep core muscles. Engaging these muscles helps bring the separated abdominal muscles back together, gradually reducing the gap.
However, it’s equally important to exercise with care, especially when dealing with diastasis recti. Not all exercises are suitable, and some can exacerbate the condition if performed incorrectly. That’s why we’ve compiled the top 7 exercises in this article, specifically designed to aid diastasis recti recovery while minimizing the risk of injury. These exercises are gentle yet highly effective, making them ideal for moms looking to regain their core strength safely.
By prioritizing your core strength and incorporating these exercises into your routine, you can work toward healing diastasis recti, reducing back pain, and enhancing your overall physical well-being. We’ll guide you through each of these exercises with clear instructions and tips for proper form in the following sections.
Can diastasis recti be corrected with exercise?
Yes! Diastasis recti can often be corrected or significantly improved with the right exercises. Targeted exercises can help strengthen and bring the separated abdominal muscles closer together. It’s important to focus on exercises that engage the deep core muscles while avoiding movements that could worsen the condition. However, individual experiences can vary, so it’s advisable to consult with a healthcare professional or a physical therapist for a personalized exercise plan tailored to your specific needs and condition.
What is the best exercise for diastasis recti?
The best exercises for diastasis recti are those that target the deep core muscles without placing excessive strain on the separated abdominal muscles. Effective exercises often include gentle yet focused movements like pelvic tilts, heel slides, leg lifts, and transverse abdominis engagement exercises. However, what works best can vary from person to person, so it’s wise to consult with a healthcare professional or a fitness expert to determine the most suitable exercises for your unique condition and needs.
The Top 7 Exercises for Diastasis Recti
Now that we’ve established the relationship between diastasis recti and back pain, let’s delve into the top 7 exercises that are specifically designed to help moms start to heal and regain core strength.
- Deep Breathing: This one is so important as the starting point for all of your exercises. Focus on diaphragmatic breathing (learn how here), which helps activate your transverse abdominis – a key core muscle.
- Pelvic Tilts: Begin by lying on your back with knees bent. Gently tilt your pelvis upward, engaging your core. This exercise helps in regaining control over your abdominal muscles.
- Arm Raises: Lie on your back, knees bent. On the inhale, lift your arms to eye level. Exhale, engage your deep muscles, lower your arms back down. This exercise enhances stability with movement.
- Heel Slides: Lie on your back with knees bent. Inhale, slide one heel along the floor, engaging your deep core muscles. Exhale, slide the heel back.
- Heel Taps: Lie on your back. Lift one leg at a time while engaging your core muscles. Make sure you coordinate your breathing so you exhale with the lift.
- Glut Bridge: Lie on your back. Engage your abdominal muscles and on the exhale lift your hips off the floor.
- 90-90: On your back, engage your abdominal muscles along with your exhale. Lift one leg up and then bring the other leg up to meet it in a 90-90 degree position (table top). Slowly lower each leg back down. You can use a step stool to place your feet on if you find you are unable to engage your abdominals throughout the entire motion.
Tips for Safe and Sustainable Progress
As we embark on this journey of diastasis recti recovery through exercises, it’s essential to approach each step with care and mindfulness. Here are some valuable tips for safe and sustainable progress:
Guidance for Optimal Results:
- Begin with the foundational exercises and progress to more advanced ones gradually.
- Pay close attention to your body and any signs of discomfort during the exercises. If you experience pain or strain, consult a healthcare professional.
- Focus on maintaining proper form. Proper alignment and technique are key to effective and safe exercises.
- Don’t push yourself too hard. Listen to your body and modify exercises as needed.
- Perform exercises consistently but avoid overtraining. Rest and recovery are just as crucial as the workouts themselves.
Patience and Consistency:
Recovering from diastasis recti takes time and dedication. Be patient with yourself and understand that progress may not always be immediate. Consistency is key, and small, consistent efforts can yield significant results over time.
What activities should you avoid with diastasis recti?
When dealing with diastasis recti, it’s important to avoid activities that place excessive strain on your abdominal muscles, as it may worsen the condition, before you are properly engaging your abdominal muscles. These activities may include heavy lifting, certain yoga poses (like deep backbends), and any exercises that cause your abdominal muscles to bulge or “dome” outward. However, the goal isn’t just to avoid activities but to perform them with proper abdominal engagement to prevent further separation. With the right guidance, you can continue enjoying a wide range of activities while ensuring your core remains well-supported and on the path to healing.
Your Journey to a Stronger Core
You’ve learned the vital connection between diastasis recti and core strength. These exercises offer a safe and effective pathway to healing, helping you regain your core strength and reduce the discomfort caused by diastasis recti. As you proceed with these exercises, remember the importance of patience and consistency. Your journey may have its unique pace, but every step counts toward a stronger core and improved well-being. Take the first steps with determination and the belief that you can heal and regain your core strength. We are here to support you on this transformative path as you work towards a stronger, healthier you.
