What is Diastasis Recti? A Postpartum Healing Guide for You

Diastasis Recti is a condition that often goes unnoticed until motherhood brings it into focus. Characterized by the separation of abdominal muscles along the midline, it can leave new mothers with a lingering “mommy tummy,” back pain, or a feeling of weakness in their core. While it can also occur in infants and some adults, this guide specifically explores its impact on women during and after pregnancy, when the body undergoes immense physical changes. The good news? With the right knowledge and techniques, recovery is possible.

What is Diastasis Recti?

Diastasis Recti occurs when the abdominal muscles separate due to increased internal pressure, most commonly during pregnancy. This creates a gap in the muscle wall that may require attention even after childbirth. Although some cases need ongoing care, many women can recover with proper exercises and mindful movements. Unfortunately, the condition is often overlooked or untreated, despite its prevalence: studies suggest that anywhere from 66% to 98% of women experience Diastasis Recti postpartum.

Recognizing Diastasis Recti vs. Normal Postpartum Belly

Postpartum changes in the belly—like extra skin, stretch marks, or weight gain—are completely normal. These are signs of motherhood, influenced heavily by genetics. However, Diastasis Recti differs in that it causes a physical separation in the abdominal muscles, which may require special attention to heal. Here’s an article sharing three easy steps to self assess if you may have diastasis recti.

Risk Factors for Diastasis Recti

Certain factors increase the risk of Diastasis Recti:

Multiple pregnancies
Pregnancy over age 35
High birth weight
Excessive abdominal exercise during or after pregnancy

Even common exercises can worsen muscle separation if performed incorrectly. Many women attempt to regain their pre-pregnancy shape with intense core exercises, but this can actually do more harm than good, slowing recovery and causing additional strain on the muscles.

Symptoms and Complications

If Diastasis Recti goes untreated, it can lead to various complaints and complications, including:

Lower back pain
Constipation
Urinary incontinence
Prolonged labor in future pregnancies
Pelvic misalignment or altered posture
Abdominal hernias

Exercises to Avoid or Modify

Certain exercises can worsen Diastasis Recti. Avoid or modify the following until your abdominal muscles have healed:

Whole-body movements: Swimming, aerobics
Core isolation exercises: Planks, crunches
Sun Salutation Yoga flow: Modify movements like Chaturanga and Upward/Downward Dog to gentle Cat-Cow poses
Heavy weightlifting
Straining during bowel movements: This can further weaken abdominal muscles.

Supporting Herbs for Digestion

Certain herbs can aid digestion and help avoid straining during bowel movements:

Dandelion leaves
Fenugreek seeds
Flax
Chamomile
Peppermint (Avoid when breastfeeding, can lower milk supply)
Lemon balm

A quick herbal tea blend to support digestion:

Tummy Tea Recipe

- 2 parts dandelion leaves

- 1 part fenugreek seeds

- 1 part chamomile

- 2 parts lemon balm

Steep for 20 minutes in boiling water. Add raw honey to taste.

Flax Fruit Balls Recipe

- 1/2 cup raisins, prunes, almonds, shredded coconut or almond meal

- 1/4 cup flaxseed

Grind all ingredients except the coconut or almond meal. Add water or coconut milk as needed. Roll into 1-inch balls and refrigerate for an hour before eating.

Postpartum Healing Guide

Here are steps to help you recover postpartum and manage Diastasis Recti:

Gentle Yoga and Meditation

Start with a gentle yoga practice three times a week, working your way up to five sessions. Listen to your body and practice good posture during walks and exercises.

Healthy Diet

Focus on whole foods, reducing caffeine, sugar, and alcohol. Restful sleep and good nutrition will help reduce inflammation and promote muscle recovery.

Chiropractic Care

Seeing a chiropractor during and after pregnancy helps maintain pelvic alignment and healthy posture, which supports abdominal healing.

Kegel Exercises

Strengthening the pelvic floor is essential. Start with gentle Kegel exercises, then gradually progress to core-strengthening movements.

Belly Binding

Consider Bengkung Belly Binding or a postpartum wrap to support your abdomen. These wraps help bring the muscles back together and stabilize the core during recovery. The Art of Wellness on Etsy offers beautiful and supportive binds.

Benefits of Bengkung Belly Binding

Helps organs return to their pre-pregnancy position
Reduces the "jelly" feeling postpartum
Supports the abdominal muscles during healing
Promotes the body’s return to pre-pregnancy size
Reduces postpartum bleeding
Helps prevent slouching during breastfeeding, reducing strain on the back

Be Patient with Yourself

Remember, "bouncing back" is a myth. It’s crucial to give your body time to heal. Be gentle with yourself and wait at least 8 weeks postpartum before moving on to more intense exercises. Check in with your care provider regularly to ensure your recovery is on track.

For Severe Cases

If you suspect a severe case of Diastasis Recti, consult these resources for treatment options:

- SOAR Physical Therapy in Guam: Pelvic Floor Therapy

- Scary Mommy: How I Fixed My Sh*tty Pelvic Floor

- Aedit: Abdominal Separation Post Pregnancy

- Diastasis Rehab: Tupler Technique

- Healthline: Diastasis Recti Surgery

Diastasis Recti can be managed with mindful care, a healthy lifestyle, and professional guidance. With the right support, your body can heal, and you'll regain strength and confidence in your postpartum journey. For professional postpartum support and expert guidance in Guam, don’t hesitate to reach out!

-Lyndsay