Debunking Diastases: Myths, Facts, and Solutions

Discover the truth about diastasis recti and how expert care can help you heal.

If you’ve heard of diastasis recti, you might know it as the abdominal separation some people experience postpartum. However, diastasis recti is surrounded by myths and misinformation that can make it hard to know what to believe. At Fortis Physical Therapy and Pelvic Health, we aim to shed light on this condition, clarify the facts, and provide actionable solutions to help you recover and regain your confidence.

What Is Diastasis Recti?

Diastasis recti occurs when the rectus abdominis muscles—the “six-pack” muscles—separate along the linea alba, the connective tissue running down the center of the abdomen. This condition is common during and after pregnancy, as the growing uterus stretches the abdominal wall.

While diastasis recti is most associated with postpartum individuals, it can affect others, including men and women who have experienced significant weight fluctuations or engage in activities that increase intra-abdominal pressure.

Common Myths About Diastasis Recti

Despite its prevalence, diastasis recti is often misunderstood. Let’s address some of the most common myths:

1. Myth: Only postpartum individuals experience diastasis recti.

   • Fact: While pregnancy is a leading cause, anyone can develop diastasis recti due to factors like heavy lifting, chronic coughing, or rapid weight changes.

2. Myth: Surgery is the only way to fix diastasis recti.

   • Fact: Many cases of diastasis recti can be improved or resolved with physical therapy and targeted exercises, even extreme cases can see benefits from conservative care first.

3. Myth: You should avoid all abdominal exercises if you have diastasis recti.

   • Fact: While certain exercises like crunches may worsen the condition if performed before your core is ready, a professional therapist can guide you through safe, effective core strengthening routines. The truth is that exercises are not inherently unsafe for diastasis, but rather need proper training and progression to establish correct pressure management.

4. Myth: Diastasis recti doesn’t cause any functional issues.

   • Fact: Untreated diastasis recti can lead to back pain, pelvic floor dysfunction, poor posture, and even hernias. The underlying causes of diastasis recti can also lead to other issues like constipation, incontinence, prolapse, and more. 
     

The Facts About Diastasis Recti

Understanding diastasis recti can help you make informed decisions about your health. Here are the key facts:

• It’s Common: Studies suggest that up to 60% of postpartum individuals experience diastasis recti.

• It’s Treatable: With the right therapy, many people see significant improvement in both abdominal strength and separation.

• It’s Not Just Cosmetic: While the “mummy tummy” appearance is a hallmark sign, diastasis recti can have functional impacts on your overall well-being.
  

Signs and Symptoms of Diastasis Recti

Common symptoms include:

• A visible bulge or “doming” in the abdomen, especially when sitting up or straining.

• Weakness in the core, making it difficult to perform everyday tasks or changing how your core exercises feel. 

• Lower back pain or pelvic discomfort.

• Poor posture.
  

If you suspect you have diastasis recti, it’s crucial to seek professional evaluation to confirm the condition and develop a recovery plan.

How Physical Therapy Can Help

At Fortis Physical Therapy and Pelvic Health, we specialize in treating diastasis recti with evidence-based techniques. Here’s how we can help:

1. Assessment and Diagnosis:

   • We conduct a thorough evaluation to measure the degree of abdominal separation and identify related issues, such as pelvic floor dysfunction.

2. Personalized Treatment Plans:

   • Our therapists design custom exercise programs tailored to your needs, focusing on restoring core strength and stability.

3. Guided Core Exercises:

   • A personalized progression of exercises like diaphragmatic breathing, deep core engagement (e.g., transverse abdominis activation), bridges, and pallof press to strengthen the abdominal wall.

4. Posture and Alignment Training:

   • We teach techniques to improve posture, coordinate pressure management, and reduce strain on the abdominal muscles.

5. Education and Support:

   • Our team empowers you with knowledge and tools to maintain your progress and prevent recurrence.
     

Lifestyle Tips for Managing Diastasis Recti

In addition to professional care, there are steps you can take to support your recovery:

• Avoid Heavy Lifting:

  • Minimize activities that put excess strain on your core until cleared by a therapist.

• Engage Your Core Correctly:

  • Learn to activate your deep core muscles in daily movements.

• Stay Active:

  • Gentle activities like walking, swimming, or prenatal yoga can promote healing.

• Wear Supportive Garments:

  • Postpartum belly wraps or binders can provide temporary support as your core strengthens. Be sure to be fit by a professional to ensure these are not putting pressure on your pelvic floor due to inappropriate positioning or tightness.

• Monitor Your Progress:

  • Regular check-ins with your therapist can help track improvements and adjust your treatment plan as needed.
    

Why Choose Fortis Physical Therapy and Pelvic Health?

• Expert Care: Our team specializes in pelvic health, prenatal, and postpartum recovery, ensuring you receive the highest quality care.

• Personalized Approach: We tailor every treatment plan to meet your unique needs and goals.

• Convenient Location: Our Greenville, SC clinic is easily accessible for residents of the Upstate area.

You don’t have to live with the discomfort or challenges of diastasis recti. At Fortis Physical Therapy and Pelvic Health, we’re here to guide you on the path to recovery with compassionate, expert care.

Ready to start your journey? Call us today at (864) 501-4456 or visit fortisptandpelvichealth.com to book your appointment. Let’s work together to restore your core strength and confidence.