Do you  still look pregnant after childbirth ? You may have this condition. Diastasis recti occurs when the rectus abdominis muscles in your abdomen separates  during pregnancy, leaving a gap that allows your belly to pooch out.

As the belly expands during pregnancy,  the connective tissue gets stretched out. This allows the rectus abdominis to pull apart and separate vertically down the middle. Pregnancy hormones can also relax the connective tissues to accommodate the baby.

Sometimes the tissue heals  and the muscles come back together  after childbirth when your hormone levels return to the pre-pregnancy levels. However if this doesnt happen within 3 to 6 months after delivery, you may end up with a gap which wont heal without treatment.

How to tell if you have diastasis  recti

You can check if you have this condition by doing the following :

• Lie on your back, with your knees bent and your feet on the floor
• Place your hand palm down over your belly, with your fingers pointing toward your toes
• Press your fingers gently into your navel area then slowly lift your head, drawing your chin to your chest. This causes your rectus abdominis to contract.

If you feel a gap of at least two finger widths between the muscles as they contract, you have  diastasis. The condition is considered severe if the gap is as  wide as 4 or 5 fingers. You may want to repeat the procedure below and above your belly button because the separation may be wider in different places.

How can i manage diastasis  recti ?

You can often correct this condition with exercise but you need the guidance of a physical therapist. Doing regular crunches can worsen your condition because they tend to make the  muscles tighter and as a result push them further apart. It is important to find a doctor who is knowledgeable in diastasis  recti to help you repair it. This is because some doctors  don’t know how this condition can affect you emotionally  and therefore doesn’t think treatment is required.

If your condition is severe and you don’t plan to get pregnant again, then surgery may be an option especially if physical therapy hasn’t helped. Unfortunately this type of surgery is considered cosmetic surgery so isn’t generally covered by insurance.

If you plan to get pregnant again, it is essential to repair diastasis using physical therapy ( not surgery) to strengthen your core before your next pregnancy. The condition can recur but is less likely to be severe.

Can diastasis  recti lead to more health problems ?

This condition can lead other problems such as chronic low back pain, urinary incontinence , constipation, painful sexual intercourse and pelvic or hip pain.

How can diastasis  recti be avoided ?

Staying active before and during pregnancy may help. It is important to do exercises that strengthen your core before pregnancy.  During pregnancy , you can continue with some of the exercises through the first trimester. Once your belly gets big, even gently core strengthening is largely ineffective.

When is it too late to correct diastasis recti ?

It’s never too late to correct this condition.  With proper care, you can close a diastasis even years after delivery of your last baby. The length of the healing process depends on the severity of the condition as well as your commitment to fixing the problem.