Is your stomach still protruding after having a baby? Let's talk about (Diastasis Recti)!

After becoming a mother, do you sometimes think, "Oh, my stomach still hasn't lost weight, it's like it was when I had a baby"? It's a problem that many mothers have, even months or even years after having a baby, when their stomachs still look like they're protruding forward. The reason for this may not be as simple as you think. Today we're talking about a condition called `(Diastasis Recti)`.

What is this `(Diastasis Recti)`? Let's understand it simply!

Simply put, `(Diastasis Recti)` is when two muscles in the front of your stomach separate from each other. Imagine, on the front of our stomach, there are two muscles that run from top to bottom. These are what we call the `(Rectus Abdominis)` muscles. Some people also call these ``six-pack abs``. Those two muscle bands are separated by a line of tissue in the middle. It is called the `(Linea Alba)`.

Now, during your pregnancy, as the baby grows inside your womb, your uterus also grows. Then that tissue called `(Linea Alba)` stretches, thins, and moves apart. It's like a rubber band. After the baby is born, this `(Linea Alba)` shrinks again, and the two muscles should come closer. But, sometimes, like an old rubber band, its elasticity can decrease. Then the gap between those muscles doesn't close properly. The two muscles are still moving apart, and the belly is protruding forward. That's what we call `(Diastasis Recti).` This may be mild for some, and it may be more severe for others. Most of the time, six out of ten babies experience this condition after giving birth.

How do I know if I have `(Diastasis Recti)`? Check out these symptoms!

This condition usually starts to occur in the third trimester of pregnancy, but you may not notice the symptoms until a few weeks after the baby is born.

Here are the main symptoms:

• Even though you've lost weight, does your stomach bulge out and look like a bubble? (Especially above or below your belly button)
• When you touch your belly button , does it feel like jelly or something?
• When you tighten your abdominal muscles (for example, when you sit in a chair and lean back) , does your stomach appear to be pointed or cone-shaped (coning or doming)?
• Do you feel weak or have difficulty doing normal tasks, such as lifting something or walking?
• Do you have a backache ?
• Is there a difference in standing posture ?

Imagine a friend of yours, let's say Nimali. It's been about six months since Nimali had a baby. She says she's lost weight, but her stomach is still protruding, as if she had a baby again. She's very sad about it. Most of the time, Nimali may have this condition called `(Diastasis Recti)`.

How does it feel to have `(Diastasis Recti)`?

Diastasis Recti is not actually painful. However, it can cause side effects (such as back pain). You may feel weak or weak in your abdominal area. Even things that used to be easy, like lifting a few clothes, may now feel difficult. For some people, when they tighten their abdominal muscles, the gap between the two separated muscles may feel like jelly.

Who is more likely to develop `(Diastasis Recti)`? (Risk factors)

There are several reasons why this condition may occur. See if any of these apply to you:

• If the gap between children is less than 12 months, consecutively.
• If you are over 35 years old.
• If you are expecting twins or triplets (`multiples`).
• If the baby is very big and overweight.
• If you are very thin and small.
• The pushing part of a normal vaginal delivery.

What happens if `(Diastasis Recti)` is not treated properly? (Complications)

If you don't treat it properly, or if you have a more severe condition called ``Diastasis Recti'', complications like these can occur:

• Umbilical hernia.
• Constipation.
• Increased back pain.
• Leaking urine when laughing or coughing (`Leaking pee`).
• Pain during sex.
• Pelvic and hip pain.

How does a doctor detect this?

When you see a doctor, they will examine you to see if you have ``Diastasis Recti'', where it is, and how severe it is. It can occur above, below, or right under the belly button.

The doctor will use his or her hands and fingers to feel for any gaps between your abdominal muscles and to check the condition of the muscles. Some doctors may also use an ultrasound scan, a measuring tape, or a device called a caliper to measure your size.

Generally, if there is a gap of more than 2 centimeters, it is considered ``Diastasis Recti``. It is also measured by the width of the fingers. For example, a gap of two fingers is like a gap of three fingers.

The doctor will then tell you what exercises to do, or refer you to a physical therapist.

Can you check this yourself?

Yes, you can check this at home. Here's how:

1. Lie on your back, knees bent, and feet flat on the floor.

2. Place one hand behind your head and lift your shoulders slightly off the floor, as if doing a `sit-up`. Look at your stomach.

3. Place the fingers of the other hand over the navel, palm down, and fingers pointing toward the soles of the feet.

4. Now use your fingers to feel if there is a gap between those two muscles.See how many fingers you can fit into that gap.

If you feel a gap of two or more fingers, be sure to talk to your doctor about it. He or she can confirm whether you have ``Diastasis Recti`` and recommend treatment.

How do I fix my `(Diastasis Recti)`?

To fix this condition, you need to do some gentle movements that tighten the muscles inside your stomach. But remember, before starting any exercise, you need to know exactly whether it is suitable for someone with `(Diastasis Recti)`. The best thing is to work with a physical therapist who has experience with this. Then he or she can teach you the right exercises, make sure you are doing them correctly, and help you gradually move on to more difficult exercises.

During the first six weeks after having a baby, you should be especially careful about these things:

• Don't lift anything heavier than your baby's weight.
• When getting out of bed or getting up from a sitting position, roll to the side and push yourself up with your hands.
• Never do exercises that push your stomach forward (e.g. crunches, sit-ups).

If you can, use an elastic belly band. It will help to keep your stomach tight and provide relief to your back. But remember, these belly bands will not cure Diastasis Recti or strengthen your abdominal muscles. However, they will help remind you to be mindful of your core muscles and maintain good posture.

Is it too late to fix this now?

Absolutely not! It's never too late to fix your ``Diastasis Recti'' condition. With the right exercises, you can fix this muscle separation even years after you had your last baby.

Can this be fixed without surgery?

Yes! Most doctors recommend physical therapy or home exercises before surgery. However, if you have an umbilical hernia, or if you absolutely need a tummy tuck, then surgery may be an option.

Will this heal on its own?

It may be. It depends on the severity of your condition and whether you are doing things to help it heal. For example, if you have a small gap, not too severe, you may be able to get a little better without much effort.

What are the best exercises for `(Diastasis Recti)`?

The best exercises for this are those that work the deep abdominal muscles. Many Diastasis Recti exercises involve deep breathing and controlled movements.Unfortunately, many of the exercises we often do to lose belly fat (e.g. crunches) can actually make this condition (Diastasis Recti) worse.

What kinds of movements make `(Diastasis Recti)` worse?

Any movement that pushes or pulls the abdominal wall forward can worsen your ``Diastasis Recti'' condition. This can happen even with everyday activities like getting out of bed or out of a chair. Therefore, it's a good idea to be a little mindful of how you use your abdominal muscles throughout the day.

If you have `(Diastasis Recti)`, do not do these exercises at all:

• Any type of `Crunches` or `Sit-ups` is fine.
• Planks or push-ups (without modifications).
• Some yoga poses like `Downward dog` and `boat pose`.
• Pilates exercises like ``Double leg lifts`` and ``scissors``.
• Any exercise that causes your stomach to bulge forward (cone or dome).

When should I see my doctor?

Diastasis Recti is a common and treatable condition. If your abdominal muscles are more than two fingers apart, or if you are experiencing pain, it is important to see a doctor for a diagnosis. They may refer you to a physical therapist or pelvic floor specialist to help strengthen your abdominal muscles.

What can I do to prevent the formation of `(Diastasis Recti)`?

It's normal and expected for your abdominal muscles to separate a little during pregnancy. However, there are a few things you can do to reduce your risk of developing ``Diastasis Recti'':

• Maintain a healthy weight during pregnancy. This can be achieved by exercising and eating a nutritious diet. If you are not sure how much weight you should gain, ask your prenatal care provider.
• Practice good posture and deep breathing. Stand up straight, shoulders back. When you take a deep breath, not only your stomach but also your ribs should expand.
• Do safe core exercises. Avoid exercises that put pressure on the core, such as sit-ups and crunches, after 12 weeks of pregnancy and after the baby is born.
• Don't strain when lifting. Some everyday tasks, such as lifting bags and children, can put unnecessary strain on your abdominal muscles.
• When getting out of bed, roll onto your side (`log roll`). Roll onto one side and push yourself out of bed with your hands.

How long will it take for this to heal?

One study found that 45% of women have a diastasis six months after giving birth. However, there is no exact time frame for how long it will take to heal. It depends on how far apart your muscles are and how diligent you are in strengthening exercises. A few weeks after giving birth, as your muscles strengthen again, this gap will slowly begin to close.

Can I get Diastasis Recti again?

Yes, you can heal Diastasis Recti and have it come back. The more times you get pregnant, the greater the risk. Think of the Linea Alba as a rubber band that keeps stretching. Over time, the rubber band loses its elasticity. After the Linea Alba is stretched several times, it may not be able to return to its original shape.

Can men also develop `(Diastasis Recti)`?

Yes, anyone can develop this. It is most common during pregnancy. Men can develop this due to excessive or chronic straining. Men can also develop Diastasis Recti due to things like heavy lifting, constipation, and sudden weight gain/loss.

Diastasis Recti can be a real pain, both physically and mentally. You may feel embarrassed and uncomfortable because your stomach is protruding forward. You may experience back pain because your abdominal muscles are weak. But remember, even if it has been years since you had your last baby, a doctor can help you fix this condition. It is a common condition for many people, and there are ways to help you. Getting treatment can help you feel more confident about your body and relieve the pain you are experiencing.

Summary (Take-Home Message)

Okay, so I hope you now have a better understanding of the ``Diastasis Recti'' we talked about today.

• Remember, this happens to many mothers. You are not alone.
• If you have symptoms such as a protruding belly, a lump around the navel, or a bulging belly , seek medical advice.
• This condition can be controlled and cured to a large extent through proper exercise and physical therapy.
• Avoid exercises that push your stomach forward, like crunches.
• It's never too late to start treatment.

If you have any further questions about this, don't hesitate to talk to your doctor. Stay healthy!

` Diastasis Recti, Postpartum Belly, Muscle Separation, Abdominal Exercises, Pregnancy, Women's Health, Linea Alba