How to Treat and Prevent Diastasis Recti
Diastasis recti, also known as abdominal separation, is a common condition that occurs when the muscles that run down the center of the abdomen (the rectus abdominis muscles) separate during pregnancy. This can cause a visible bulge in the abdominal area, as well as back pain and weakness in the core.
Treating diastasis recti starts with understanding the condition and making lifestyle changes to support healing. Here are some tips for treating and preventing diastasis recti:
Tips for Treating and Preventing Diastasis Recti
Avoid exercises that put unnecessary stress on the abdominal muscles. These include crunches, sit-ups, and other exercises that involve lifting the head and shoulders off the ground.
Focus on exercises that strengthen the deeper abdominal muscles and the Transverse Abdominis (TVA): The Transverse Abdoominis (TVA) is the muscle that runs horizontally across the abdomen. Examples include planks, bird-dog, and reverse crunches.
Keep your back and pelvis in a neutral position when exercising: To avoid putting extra strain on your abdominal muscles keep your back and pelvis in a neutral position when exercising.
Incorporate exercises that target the back and hip muscles: This can help to support the abdominal muscles and reduce the risk of diastasis recti.
Practice proper breathing technique while exercising: Avoid holding your breath, and instead breathe deeply and steadily.
Practice good Posture: Practice good posture, and make sure to maintain a neutral spine throughout the day.
Avoid carrying heavy loads: This can put extra strain on the abdominal muscles.
Consult a Physical therapist: Consider working with a physical therapist or personal trainer who can guide you through exercises that are safe and effective for treating diastasis recti.
Preventing diastasis recti can be done by following the above tips before and during pregnancy. Additionally, maintaining a healthy weight before pregnancy, avoiding unnecessary weight gain during pregnancy, and avoiding multiple pregnancies close together can also help to prevent diastasis recti.
In conclusion, Diastasis recti is a common condition that can be treated and prevented with the right lifestyle changes. By focusing on exercises that strengthen the deeper abdominal muscles and the transverse abdominis, practicing proper breathing techniques, and maintaining good posture, you can help to reduce your risk of developing diastasis recti. If you think you have diastasis recti, consult with a healthcare professional before starting any exercise program.