Diastasis is common in the postpartum period and can cause the belly to protrude. In addition to an aesthetic issue, it can lead to problems such as back pain or incontinence.
- What is abdominal diastasis?
- Causes of abdominal diastasis
- Abdominal diastasis: symptoms
- Abdominal diastasis: exercises
- What to avoid if you have abdominal diastasis
The pressure exerted on the abdomen by a pregnancy can cause the abdominal muscles to separate, leading to what is known as diastasis. It is estimated that it happens in 66% of women in the third trimester of gestation and that about 40% of them continue with diastasis 6 months after delivery.
But women who are or have been pregnant are not the only ones who can suffer from this separation of the abdominal muscles that, in addition to a bulging stomach, can cause pain and discomfort in other parts of the body. We explain why and when it happens and what to do (or avoid) to correct it.
WHAT IS ABDOMINAL DIASTASIS?
Abdominal diastasis is the excessive separation of the rectus abdominis muscles, which form the two central vertical rows of the so-called “tablet”.
The rectus abdominis run from the lower edge of the rib cage to the pubis and join at the linea alba, which is made up of a network of connective tissue. They help us stay upright, flex the trunk forward, keep the viscera in place and also participate in breathing, among other functions.
When there is a distension or rupture of the connective tissue that joins the rectus abdominis is when abdominal diastasis occurs and, consequently, the abdomen loses its stiffness.
Abdominal diastasis is usually considered to occur when the separation of the rectus muscles is greater than 2 centimeters. Some experts measure different distances along the linea alba (above and below the navel), since the distance between the recti is usually greater in the area above the navel, even in people without diastasis.
CAUSES OF ABDOMINAL DIASTASIS
Diastasis recti is associated with situations in which there is an increase in abdominal pressure or with diseases that cause weakness of the connective tissues.
The most common is that it appears during pregnancy (especially in multiple pregnancies or very large babies) or at the time of delivery, when this involves pushing for a long period. Other causes include:
- Being overweight or obese.
- Trauma to the abdomen.
- After abdominal surgery.
- Repeated movements that affect the abdominal area.
- Chronic constipation.
- Chronic cough.
ABDOMINAL DIASTASIS: SYMPTOMS
Often, people with abdominal diastasis notice a bulge in the central part of the abdomen while at rest, which worsens with increased abdominal pressure. In some cases, through the central part of the abdomen you can see lumps that are part of the intestine that come out, such as hernias.
In addition, there may be:
- Abdominal pain.
- Pelvic floor involvement, with urinary incontinence.
- Back pain.
ABDOMINAL DIASTASIS: EXERCISES
Diastasis of the rectus abdominis can resolve spontaneously, but often it is not. However, you can improve a lot by making lifestyle changes (mainly losing weight), specific exercises and, in cases where this does not work, surgery.
There are several exercise programs aimed at both preventing diastasis during pregnancy and improving symptoms in people who already have it. They usually start with gentle movements that involve the core and progress depending on the evolution to more intense exercises. The ideal is to perform them with a specialized physiotherapist, since not all exercises are good and some could aggravate diastasis.
- It has been seen that they work better when diastasis has recently appeared, so it is important to start doing them as soon as possible.
These diastasis-oriented exercises can be combined with pelvic floor strengthening exercises for the prevention or treatment of urinary incontinence.
WHAT TO AVOID IF YOU HAVE ABDOMINAL DIASTASIS
Certain movements can worsen abdominal separation. It is advisable to avoid:
- Lifting heavy objects.
- Slamming up when you’re lying down. You must turn your body to the side and, from that position, lift the trunk helping you with your arms.
- Activities and movements that push the abs out (like classic abs).