Decoding How To Know If You Have Diastasis Recti

 

So, are you one of those with that conical bulge in your abdomen? You may have delivered a baby some time back. Diastasis Recti is a condition that affects women during pregnancy and thereafter. This is something, that has been there all the time, but few women know about it. Diastasis Recti is the name of the condition, where the abdominal muscles get separated. It is absolutely necessary if you want to deliver a full-term baby. As the baby grows inside the uterus, so do the surrounding muscles.

The abdomen has connective tissue, that runs from the sternal plate to the pubis. When you are expecting a baby, this connective tissue expands on both sides along with the surrounding abdominal wall. But, how to know if you have diastasis recti, or something else? We will explain the complete details here.

How To Check If You Have Diastasis Recti At Home?

 

Many women are confused about whether it is indeed Diastasis Recti, or something else. You may have just delivered a baby or may have done so ten years back. Many women leave the condition untreated. No matter, what your biological age is, you may be affected by Diastasis Recti, if you are a mother.

However, there is another surprising fact about this condition. You can also be affected by Diastasis Recti, due to improper exercises. There are some other physical conditions that are connected with this condition. You may suffer from urinary inconsistency or pelvis dysfunction as well. Now, you can take some corrective action, once you have identified the condition.

Here is how, you can check if you have DR. It can occur in three areas, namely above the belly button, below it, and on it. You can find out easily if you have DR.

There are a few steps that you need to follow, to find out if you have DR.

·       You have to lie down while keeping your knees bent.

·       You can keep your fingers on your belly button, with palms down, while pointing them towards the pelvis. Press them slightly.

·       Thereafter, you have to lift your head a bit, while maintaining contact with the ground. In case, you have Diastasis Recti, you will feel more than a two finger gap between the left and right rectus abdominis.

Now, many of you will ask, what if we have belly fat? Can we still identify DR on our own? The answer is ‘Yes’. If you have a lot of subcutaneous fat around your mid-section, then you have to press down your fingers deeper, to assess the damage. Some healthcare service providers also conduct an ultrasound to assess the actual status. This is mostly done, post-partum.

 

 

How To Know If You Have Diastasis Recti And Fixing Diastasis Recti

 

So, you probably have the option to the first question. But, it is not possible to avoid Diastasis Recti completely. Most women will face this, in their third trimester. It is more common in those with a C-section delivery or those who have given birth to multiple children.

Now, many of you will ask, if it can impact your long-term health. Yes, it can affect you. If you do not take action immediately, the linea alba may stretch a lot and lose elasticity eventually. In severe cases, Diastasis Recti may lead to Umbilical Hernia, back pain, painful sex, urinary troubles, and hip pain.

However, it is never too late to treat DR. Once you have identified diastasis recti, you can find out various ways to treat it. It is possible to do that from home itself. If you have a mild case of DR, you can have it easy. Most women can start a day after vaginal birth, or a week after a C-section. You can lessen the damage to a huge extent if you engage in post-partum core exercises soon.

Weight Loss

If you are a new mother, who is experiencing Diastasis Recti, you can start with a weight loss regimen. Tighten your core muscles at first, as they are the ones that take maximum onslaught during pregnancy. Moreover, the skin loosens and starts hanging, contributing to the bulge. You should change your diet plan and include lots of fresh fruits and vegetables, to start with.

Exercises

 You can also do a few exercises or yoga in the comfort of your home. The Cobra pose or Bhujangasana is one of the yoga poses for this purpose. In this asana, you are required to lie on your belly on the floor. Thereafter, you have to push the torso upwards, while looking at the ceiling, with the hands and elbows for support. You will press down with your palms on the ground. The legs are stretched behind you. This is an excellent asana that can aid you in your journey for the correction of Diastasis Recti.

You can also try the plank pose, where you support the entire weight of the body on the toes and the forearms. The body remains parallel to the ground, in this case. The longer you hold the position, the better it is for your core area. You can also try swimming or cycling. These are excellent aerobic exercises that can help you to lose calories.

 Physical Therapy

Physical therapy is quite beneficial in managing movement-related and pain-related symptoms. It can help you to cure and manage many health conditions. You can expect restorative and preventative support from physical therapy. Some of the processes that you might have to go through include heat therapy, cold therapy, light therapy, and electrical stimulation. The condition Diastasis Recti is connected to the pelvic region. Hence, you can expect some solutions as Physical therapies can help with pelvic floor rehabilitation.

After finding out, how to know if you have diastasis recti, you can take corrective action according to the above guidelines.

Diastasis Recti Surgery – Is It For Me?

After you have tried the above methods to manage Diastasis Recti, and they fail, you can opt for the next solution. The above methods should give results within 2-6 months. Get an appointment with a doctor and opt for surgery. DR surgery is quite similar to a tummy tuck or abdominoplasty. It involves surgically pulling back the muscles together. Additionally, it may also include the removal of fat and excess skin.

Your doctor may perform open surgery, laparoscopic surgery, or robotic surgery. Open and laparoscopic surgeries are most effective in treating the condition. There are few complications associated with the above surgical options and the relapse rate is low. You will also get solutions for urinary inconsistency and back pain. Many women might also undergo rectification of the linea alba, hernia repair techniques, or a combination of the above. It is best to ask a qualified doctor.

You need to give yourself ample recovery time, after the surgery. All those who undergo a tummy tuck may have to take rest for two weeks. Your doctor may have drains fixed inside, or swelling could also take place. You can try wearing an abdominal binder during that time. You also need to ensure not to allow the stitches to burst open. It can further complicate the problem. So, a year will be a good resting period or recovery period, whatever you choose to call it.

Can I Avoid Diastasis Recti?

For most individuals, Diastasis Recti heals naturally in around 2 months. However, many women may not be that lucky. Some other factors may impact your recovery as well. They include genetics, hormonal activity, your age, the kind of delivery you had, and having multiple pregnancies.

You can still take charge of your body and avoid Diastasis Recti, if you follow a few steps. You can do so, by strengthening your abdominal area before getting pregnant. Kegel exercises also help to a huge extent. You can also go for side planks. There are many exercises that you can do while you are pregnant. They include pelvic tilts, normal planks, and push-ups. You need to ensure that you are breathing in the correct manner, while doing all of the above. Improper breathing does not yield any results. Breathe properly while you do the above exercises.

Try to keep your weight within a certain limit, when pregnant. To facilitate the same, you can go for walks or jog in the morning. Moreover, you should keep a check on your diet. This will help you to keep excess calories away. There are things that you need to take care of, during and after pregnancy as well. Watch your posture, while standing or walking. You should always stand and walk, with the shoulders erect. Breathe deeply, so that your rib cage and the abdominal walls expand together. You should abstain from lifting heavy objects. Always roll to one side, before you get up from the bed.

You can also keep your core engaged at times, like while lifting your baby from the bed, standing up from seated posture, or sitting on a sofa or on your bed. Such simple movements and consciousness will help you to keep DR at bay.

So, Are You Ready To Take The Challenge?

Now you have a fair idea of ‘how to know if you have diastasis recti’, and take corrective action. You can take care of your abdominal health before, during, and after pregnancy. If you are unable to overcome DR through corrective options at home, consult a doctor. You may have to opt for surgical options.