Rectus Diastasis, Abdominal Separation DRAM Physiotherapy
Diastasis recti is a separation of the abdominal muscles, specifically the rectus abdominis muscles, along the linea alba (the connective tissue that runs down the centre of the abdomen). This separation occurs due to the stretching and weakening of the abdominal muscles, often during pregnancy or as a result of repetitive strain.
This can occur in anyone from babies and children, men, women who’ve never been pregnant as well as women during pregnancy. Here we’ll be referring to abdominal separation caused by pregnancy.
A small amount of widening occurs in all pregnancies, however it can be become an issue if the gap is too wide and remains this way after the delivery of your baby.
Abdominal Separation FAQS
Common abdominal questions answered
01
What are common symptoms of Abdominal Separation?
Common symptoms of abdominal separation (diastasis recti) include: •Gap Between Stomach Muscles: You may notice a visible separation in the midline of your abdominal muscles. •Bulging or Weakness: There may be a bulging appearance or a sense of weakness in the abdominal area. •Tenting or Coning: This occurs when you sit up or engage in certain exercises, causing a tent-like shape in the abdomen. •Low Back Pain: Discomfort in the lower back can be associated with this condition. •Incontinence: Leakage of urine or stools may also occur. If you experience any of these symptoms, consider reaching out for assessment and support from a qualified healthcare professional.
02
How is diastasis recti diagnosed?
Rectus diastasis is typically diagnosed by our Women's Health Physiotherapist or Exercise Physiologist. During the assessment, the therapist will evaluate the abdomen region and complete one or more of the following: •Visual inspection of the abdomen while lying down and performing specific movements, such as a crunch or sit-up. •Measurement of the width and depth of the separation using callipers or ultrasound imaging. •Assessment of muscle strength, tone, and function in the abdominal and pelvic floor muscles.
03
What are symptoms I may experience if I have a diastasis recti?
The symptoms of rectus diastasis can vary, but may include: •Visible Bulge: A noticeable bulge in the midline of the abdomen, often seen during activities like coughing or sitting up. •Abdominal Weakness: Difficulty with core stability, impacting activities such as lifting, carrying, or playing sports. You may feel softness down the middle of your abdomen. •Lower Back or Pelvic Pain: Weakened abdominal muscles and altered biomechanics can lead to increased stress on the lower back, resulting in pain or discomfort. •Incontinence: While not a direct cause, weakened pelvic floor muscles associated with rectus diastasis may contribute to urinary incontinence. Research shows a small link between these conditions. •Abdominal Herniation: In rare and severe cases, an abdominal wall hernia may develop, leading to a visible bulge. If this occurs, it's important to consult a Physiotherapist or Doctor, as hernias typically do not resolve on their own. It's important to note that not everyone with rectus diastasis will experience symptoms. Some individuals may only discover the condition during routine examinations or when seeking treatment for related issues.
04
How can our Women's Health team help with diastasis recti?
Our multidisciplinary women’s health team of Physiotherapists, exercise physiologists, massage therapists and pilates instructors are highly effective in managing rectus diastasis. Treatment typically focuses on strengthening the deep core muscles, including the transversus abdominis and pelvic floor muscles, which helps stabilize the abdominal wall and reduce the separation. Treatment may include: •Core Strengthening and Stabilisation: •Targeted exercises to strengthen the deep abdominal muscles, including the transverse abdominis and pelvic floor muscles, to improve core stability and support. •Gradual progression of exercises to ensure proper muscle engagement without exacerbating the separation. •Manual Therapy and Soft Tissue Techniques: •Gentle manual therapy techniques, such as massage and myofascial release, to address muscle tightness and promote tissue healing. •Soft tissue techniques to improve mobility and alignment of the abdominal muscles and surrounding structures. •Postural Education and Body Mechanics: •Instruction on proper body mechanics and alignment during daily activities to reduce strain on the abdominal muscles and promote healing. •Education on safe lifting techniques, posture correction, and ergonomic modifications to support the healing process. •Breathwork and Diaphragmatic Breathing: •Techniques to enhance diaphragmatic breathing and optimise intra-abdominal pressure regulation, which can support abdominal muscle function and reduce strain on the linea alba. •Other techniques such as bracing, taping, or compression garments may be recommended based on your presentation.
05
How Exercise Physiology and Pilates can help manage diastasis recti?
Exercise Physiology and Pilates play a vital role in the management and rehabilitation of rectus diastasis through several key strategies: •Core Strengthening: These approaches emphasize deep core activation, particularly focusing on the transversus abdominis muscle, which is essential for supporting the abdominal wall. Strengthening these core muscles enhances stability and function, potentially reducing the separation between the rectus abdominis muscles. •Alignment and Posture: Proper alignment and posture are fundamental principles in both Exercise Physiology and Pilates. By promoting good posture, these practices help decrease excessive intra-abdominal pressure that can contribute to rectus diastasis. Maintaining proper alignment during daily activities further aids in preventing additional strain on the abdominal muscles. •Controlled Abdominal Exercises: Both disciplines offer a variety of exercises that specifically target the abdominal muscles while minimizing strain on the linea alba (the connective tissue between the rectus abdominis muscles). These controlled movements focus on activating the deep core muscles without worsening the separation. •Breathing Techniques: Incorporating proper breathing techniques, such as diaphragmatic breathing, is essential in Exercise Physiology and Pilates. Coordinating breath with core activation can enhance overall support and stability of the abdominal muscles. By integrating these methods, Exercise Physiology and Pilates provide a comprehensive approach to effectively managing rectus diastasis and supporting recovery.