If you’ve been pregnant, you may have heard of “diastasis recti,” a condition that affects women who carry a lot of weight around their abdomen. Sometimes it doesn’t present until after the baby is born, leading to poor postpartum recovery. Fortunately, there are some ways to treat diastasis recti and strengthen your recovery from pregnancy! This article talks about some of the best ways to treat diastasis recti.
What Is Diastasis Recti?
Women going through their first pregnancy may wonder, “What is diastasis recti, and why do I keep hearing about it?” It is a condition for pregnant women where the abdominal muscles separate (diastasis), and the tissue between them (rectus abdominis) is weakened, allowing the organs in your abdominal area to protrude. As if this wasn’t bad enough, it also results in poor posture.
How Do You Know You Have Diastasis Recti?
While you can’t ever diagnose diastasis recti, there are some little symptoms that you can look out for. Firstly, you may notice a gap between your two sides, especially if you put on weight after pregnancy. Secondly, you will be more likely to have difficulties moving certain muscles in your abdomen. You might even start feeling a little pain or discomfort in your hips. Finally, your posture will likely be different. You will be more likely to lean forward or have sway in your back.
Symptoms
- You may feel like you’re carrying the weight of your baby on one side of your body.
- You’ll notice that your stomach muscles are not as strong when you exercise or that you can’t lift a heavy object as well.
- Your posture will be different than it was before pregnancy.
- You’re likely to experience pain or discomfort in your lower back or your hips.
- You may be more susceptible to a prolapsed uterus or buttocks.
What Causes Diastasis Recti
- Hard labor and multiple births.
- Having one child too many.
- Being short-waisted or long-waisted (and the muscles are stretched out).
- Having a huge baby or multiple babies at the same time.
5 Ways to Treat Diastasis Recti
1. Use a Posture Corrector
To keep your core strong, you need to make sure you’re using it. And one of the best ways to do this is by using a posture corrector. Correctors are small bands you wear around your waist, helping you use your abdominal muscles while keeping them in place. They’re not just effective for diastasis recti, but also for helping you heal from hernias, abdominal separation, and postpartum recovery.
One of the most popular brands on the market is the Fit Disc. It’s made with a series of highly adjustable straps and has various uses, from postpartum recovery to hernias to poor posture. There are also others like the Aircast that help you correct your posture, as well as helping you recover from pregnancy after childbirth.
2. Strengthen Your Abdominals
Even if you use a posture corrector, you’re going to need to strengthen your core muscles. There are a lot of exercises that you can do at home or in the gym to do just that! There are plenty of exercises you can do at home, and you don’t need any equipment. You can use your body weight to strengthen your abs.
Some of the most popular workouts are crunches, sit-ups, side crunches, and leg raises. The best thing about these exercises is that they’re so easy to do anywhere! You don’t even need a lot of space to get the job done. Even if you don’t feel like doing it, your body will thank you for getting it done!
3. Strengthen Your Pelvic Floor
If you’re not using your pelvic floor for various reasons, it doesn’t matter. Both male and female pelvic floor muscles are important for proper posture. “Strengthening” the pelvic floor means that you’re using it. If you’re not using your pelvic floor muscles, try doing some Kegel exercises. Kegels are more than just using your pelvic floor muscles, but they’re a great way to strengthen them as well. They’re designed to help women eliminate stress and treat PMS. By practicing Kegels regularly, you can be sure that you’re using your pelvic floor muscles.
4. Use a Strengthener
If you do your exercise regularly, you’ll find that your core will get stronger over time. If you can’t seem to get a handle on things, then you might want to use a strengthener. Strengtheners are usually small and can be used at home or in the gym. They add extra resistance to your core muscles, helping you get the strongest possible core while keeping your abdominal muscles in place.
5. Use a Waist Trainer
A waist trainer is a corset-like device that has been proven to help people lose weight around their abdomen. The best way to use one is by investing in a trainer that has built-in support. If you’re unsure if it will work for you, it’s best to get a professional opinion first! A waist trainer is necessary if you hope to lose weight and tone your abdomen. It will keep your core strong while keeping your abdominal muscles in place so that you can get the most out of your workout.
Diastasis recti are not something that happens overnight. It’s a long, painful process that can be made better with the right exercises and support. Suppose you’re hoping to prevent diastasis recti during pregnancy. In that case, the best thing you can do is make sure you’re eating a full, balanced diet, getting plenty of exercises, and seeing your doctor regularly. It’s also important to avoid medication like ibuprofen as much as possible.
