Diastasis Recti (
Postpartum Belly Pouch) is a condition where the rectus abdominis muscle, also known as the six-pack muscle, gets separated into two halves.
It is very common in pregnant and postpartum women. The belly usually bulges out of the gap and is also referred as Mommy pooch post-delivery.
This is common in women who are above the age of 35, deliver a high birth-rate baby and are carrying twins, and is usually noticeable post-delivery.
It is seen in many pregnant women as their uterus is expanding during pregnancy and the baby is growing, the abdominal muscles get stretched and the Linea alba which is a connected tissue gets pulled apart.
When the tissue gets wider it is pulled outwards and when the pregnant woman delivers the baby, the gap still remains. Now, a 2 cm gap is common and usually close on its own. But, when it is more than 2 cm, then it does require proper physiotherapy or rehabilitation exercises.
Since the tissue is very elastic like a rubber band it retracts back, as the tissue loses its elasticity from being overstretched, the gap in the abdomen will not close as much as it should. This is how the diastasis recti occurs.
This causes the belly to stick out just above or below the navel or the belly button making you appear pregnant months or years after giving birth as well.
Diastasis Recti comes in 3rd trimester and 3 out of 10 women get Diastasis Recti, and usually resolves in 6 or 8 weeks of delivery but there are around 40% women who have Diastasis Recti after 6 months or 8 months of postpartum.
This can also occur in men who are obese and have abdominal obesity. However, there are common myths associated with this condition. Here, we aim to dispel myths regarding this condition:
Myth #1: Diastasis recti is postpartum weight gain or belly fat.
Fact: This is a myth. It is actually a muscular separation which increases the distance between the rectus abdominis muscles that is normally seen due to weakness in the anterior abdominal wall. The common sides of Diastasis Recti during post-partum are a visible pouch or belly or a bulge below the belly button and softness or jelly-like feeling around the belly button. There could be difficulty in lifting heavy objects or performing day-to-day tasks or activities, pelvic and hip pain. There could be pain during sexual activity and urine incontinence, lower back pain and poor posture.
Myth #2: Diastasis Recti cannot be fixed.
Fact: This condition can be healed through proper physical therapy and exercises. There would be exercises focused on the abdominal toning and the core strength which would help you to heal from this condition.
Myth #3: Diastasis Recti cannot be corrected after 5 years of delivery
Fact: No, this is a false statement. This condition can be corrected even after 5 years. But, the time and the duration to heal would be more compared to one who got this addressed 6-8 weeks after postpartum.
Myth #4: Diastasis Recti can only be managed with the help of ab exercises
Fact: This is not true. Along with abs exercises, the proper core strengthening exercises and correct breathing is very much important with pelvic-floor muscle strengthening exercises as well. In fact, it is addressing your posture habits along with working on the core muscles.
Myth #5: It is not possible to do crunches or planks or burpees for women with Diastasis Recti
Fact: The exercises that one should be focusing more to tackle this condition are correct breathing exercises and core exercises wherein women will have to work on their strength and coordination. There are modified crunches or exercises for the core which the physiotherapist will ask you to do. Even exercises in table-top position like toe touches, heel touches and cat and camel exercises will help to build up strength and control again.
