Tummy Muscle Separation - Diastasis Recti

Tummy muscle separation, also known as diastasis recti "dye-uh-STAY-sis REK-ty", is a condition where the right and left halves of the rectus abdominis muscle—the "six-pack" muscles—separate along the midline of the abdomen. This separation causes a gap between the muscles, which can weaken the abdominal wall and affect core strength and stability.

Several factors can contribute to diastasis recti, and understanding these can help in managing and preventing it. Here are some common causes:

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Pregnancy: The pressure of the growing uterus can stretch the muscles and connective tissue of the abdomen, leading to diastasis recti.

Multiple Pregnancies: Women who have had multiple pregnancies are more prone to developing diastasis recti due to repeated stretching of the abdominal muscles.

Incorrect Core Exercises: Performing exercises that place excessive strain on the abdominal muscles, such as crunches or sit-ups, can contribute to diastasis recti.

Genetic Predisposition: Some people may have a genetic predisposition to weaker connective tissue, making them more susceptible to diastasis recti.

Heavy Lifting: Lifting heavy objects or improper lifting techniques can strain the abdominal muscles and contribute to muscle separation.

Excessive Weight Gain: Rapid or excessive weight gain, not just during pregnancy but in general, can stretch the abdominal muscles and contribute to diastasis recti.

Diastasis Recti can present with various symptoms that may significantly affect daily activities. One of the most noticeable signs is a visible abdominal bulge or ridge that forms along the midline of the abdomen. This bulge becomes more prominent when the abdominal muscles are engaged, such as during movements like sitting up or bending forward.

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In addition to the physical appearance, Diastasis Recti can lead to core weakness. The separation of the abdominal muscles reduces the stability of the core, making it difficult to perform movements that require strength and balance, such as lifting or twisting. This core instability can also contribute to lower back pain. When the core is weak, it places added strain on the lower back, often leading to discomfort or pain due to poor posture.

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Pelvic floor dysfunction is another potential complication, as the abdominal muscles and pelvic floor work together to support the spine and internal organs. With the weakening of the abdominal wall, the pelvic floor may also struggle to maintain its function, potentially leading to issues like incontinence or prolapse.

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Some individuals with Diastasis Recti experience digestive problems as well. The lack of core support can result in bloating, constipation, or difficulty digesting food. These symptoms can further impact comfort and daily life. Finally, postural changes often accompany this condition. The separation of the abdominal muscles can cause an exaggerated forward tilt of the pelvis, leading to altered posture, which may cause long-term discomfort or even chronic pain if left unaddressed.

As physiotherapists, we can help manage and improve diastasis recti through a personalised treatment plan. Here’s how we can work together:

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Assessment and Diagnosis: We will conduct a thorough assessment to measure the width and depth of the separation, assess muscle strength, and identify any associated issues.

Exercise Therapy: We can guide you through specific exercises to strengthen the deep core muscles, including the transverse abdominis and pelvic floor muscles, which can help close the gap and improve abdominal support.

Posture and Movement Education: Teaching you proper posture and body mechanics to minimise intra-abdominal pressure and reduce strain on the abdominal muscles.

Breathing Techniques: Teaching you diaphragmatic breathing techniques to engage the deep core muscles effectively.

Pain Management: Providing strategies to manage any discomfort associated with diastasis recti, such as pain relief techniques and ergonomic advice.

Education and Advice: We can provide guidance on activities to avoid or modify to prevent worsening of diastasis recti, as well as tips on proper lifting techniques and safe exercise progression.

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By working together, we can develop a comprehensive plan to manage your diastasis recti effectively, improve your core strength and stability, and enhance your overall well-being. Don’t hesitate to reach out if you have any questions or need further assistance!