Diastasis Recti (DRA) is the spreading or thinning of the abdominal fascia that connect the Rectus Abdominis muscle during pregnancy.
It occurs during the third trimester of pregnancy, and can also occur in non-birthing people with distended abdomens.
Diastasis Recti is actually a normal part of pregnancy. It is unlikely it can be prevented and serves a purpose to make space for the baby as the uterus expands.
In fact, studies show that the prevalence of DRA at week 35 in pregnancy is 100%, but drops of 35% at 6 months postpartum.
Lingering Diastasis Recti postpartum can be problematic, and there are steps we can take during and after pregnancy to help mitigate postpartum DRA and to speed up the healing process.
Detecting Diastasis Recti During Pregnancy
Coning or doming of the abdominal wall is the hallmark sign of Diastasis Recti. During pregnancy, you might notice this when sitting up from lying down, or lifting your head off the floor.
Although this is considered normal, especially for the third trimester, if you are noticing coning or doming through your abdominal wall during pregnancy with certain activities, it may be helpful to avoid those activities or modify them to alleviate the coning sign.
This is to decrease the amount of repetitive forces that are going forward through the abdominal wall.
Protecting Your Abdominal Wall In Pregnancy
There are measures you can take during pregnancy to help support a strong core and abdominal wall.
For example, being able to recruit all of your abdominal muscles without coning in the abdomen is a good sign of core strength.
Maintaining strong hips will also help support your pelvis and abdominal wall during pregnancy and prepare you for faster healing postpartum.
When Diastasis Recti Is A Problem Postpartum
Your abdominal separation is an issue that needs addressing if:
Separation is wider than 2 fingers
Separation feels deeper than 1 cm
There is little tension in the gap
You are concerned about your abdominal muscles
You experience bulging at the abdominal muscles
Conclusion
Diastasis Recti is a normal part of pregnancy and is not a problem unless the core isn't working as a system, and the separation becomes too large.
Working with a pelvic floor physical therapist will help to reduce core dysfunction and long-term consequences of a severe DRA.
If you are worried about your abdominal muscles, make an appointment today!
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Want to learn more about your pelvic floor or find out if pelvic floor physical therapy is for you? Make sure you check out our blog The Ultimate Guide to Know If Pelvic Floor PT is For You.
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