How To Prevent Diastasis Recti During Pregnancy

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How To Prevent Diastasis Recti During Pregnancy

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Diastasis recti occurs when the connective tissue between the abdominal muscles stretches and weakens, causing a gap in the abdominal wall. It is often referred to as abdominal separation, a condition where the stretching and weakening of the connective tissue (linea alba) between the rectus abdominis muscles results in a noticeable gap or separation along the midline of the abdominal wall.

Common Causes of Diastasis Recti

  • Hormonal Changes: Hormones released during pregnancy, like relaxin, can soften the connective tissue in the abdomen, making it more susceptible to stretching.
  • Increased Pressure from the Uterus: As the uterus expands throughout your pregnancy, it places additional pressure on the abdominal muscles, particularly the rectus abdominis, causing them to stretch and separate.
  • Weak Core Muscles: Pre-existing weakness in the core muscles, including the pelvic floor muscles, can increase the risk of developing diastasis recti. 
  • Improper Exercise: Engaging in certain abdominal exercises without proper form can exacerbate the separation of the ab muscles. 
  • Multiple Pregnancies: Women who have had multiple pregnancies may be more prone to diastasis recti, as the abdominal muscles and connective tissue can take time to repair, and may not have fully recovered from previous stretching.

Common Symptoms of Diastasis Recti

  • Visible midline gap: The most apparent symptom is a visible bulge or "coning" along the midline of the abdomen, typically observed when sitting up from a lying position.
  • Lower back pain: Diastasis recti can lead to persistent lower back pain, often caused by the weakened abdominal muscles and altered posture.

By recognizing these signs early, you can take proactive measures to safeguard your core health during pregnancy.

Common Symptoms of Diastasis Recti

  • Digestive discomfort: Some individuals may experience digestive issues such as bloating or constipation due to the compromised abdominal support.
  • Pelvic floor problems: Diastasis recti can be associated with pelvic floor dysfunction, leading to urinary incontinence or pelvic organ prolapse.
  • Reduced core strength: As the abdominal muscles separate, core strength diminishes, impacting overall stability and function.

By recognizing these signs early, you can take proactive measures to safeguard your core health during pregnancy.

The Role of Breathing and Alignment in Diastasis Recti Prevention

Understanding how to manage intra abdominal pressure in your core through proper breathing and alignment techniques contribute to preventing and/or healing an injury based diastasis recti. 

Breathing and Alignment Practices

  • Diaphragmatic/360 breathing: Practice diaphragmatic breathing, or 360 breathing, which involves deep inhalations and exhalations that engage the diaphragm and the core muscles. Support your core stability with the TSS Prenatal Pelvic Floor Program where Megan Roup, The Sculpt Society Founder, leads you through movements to connect you with your pelvic floor muscles, transverse abdominals and breath all together.  
  • Neutral spine alignment: Maintain a neutral spine during exercise and daily activities. This aligns your pelvis and ribcage properly, reducing the risk of unnecessary strain on your abdominal muscles.
  • Avoid breath-holding: Refrain from holding your breath during exercise, as this increases intra-abdominal pressure and can exacerbate diastasis recti. Instead, coordinate your breath with your movements.

Breathing and Alignment Practices

  • Pelvic alignment: Ensure your pelvis is in a neutral position during exercises. Tipping the pelvis too far forward or backward can strain the abdominal muscles.
  • Integrated movement: Focus on exercises that promote integrated, functional movement patterns, where the core muscles work harmoniously with other muscle groups.
  • Mindful movement: Approach your exercises mindfully, paying attention to your breath and alignment throughout each movement.

Working to prevent diastasis recti during pregnancy is highly beneficial for your overall health and well-being. By prioritizing pelvic floor and core exercises and listening to your body's signals, you can increase your core strength and reduce the risk of injury based abdominal separation. Remember, everyone experiences some separation during pregnancy in order to accommodate for the growing bump, however, we can help reduce the risk of an injury-based separation.  Every woman’s body is unique, so consult with a healthcare provider, physical therapist, or fitness expert for personalized guidance on maintaining a strong and supportive core throughout your pregnancy and beyond. 

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How To Prevent Diastasis Recti During Pregnancy

How To Prevent Diastasis Recti During Pregnancy

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