What is Diastasis Recti?

Diastasis Recti is caused by excessive stretching of the connective tissue, known as the linea alba, that lies midline between the two sides of the rectus abdominus, or the abdominal wall. The linea alba begins at the bottom of the breast bone/sternum and ends at the pubic bone/pubis. There is normal and physiologic separation of the abdominal wall during pregnancy to accommodate your growing baby. This is part of the divine design of the human body. The problem of diastasis occurs when the outermost abdominal muscles separate due to excessive intra-abdominal pressure stemming from a dysfunctional core.

The linea alba, although a connective tissue, is actually formed by the convergence of the internal obliques, external obliques, and transverse abdominis. It is also elastic, allowing a return to its original form. However, elasticity can only stretch as far as collagen allows. Over stretching collagen, which supplies the strength and foundation to the linea alba, can cause the collagen to breakdown. The goal is to preserve the strength of the collagen by minimizing excessive intra-abdominal pressure. 

For many women, pregnancy is approached with an already dysfunctional core. This is often due to poor breathing habits, inactivity, poor intra-abdominal pressure regulation, stress, and diet. Pregnancy then puts additional stress on an already dysfunctional core. Although many concentrate on the cosmetic aspect of diastasis, the most important problem is that diastasis recti is in fact a foundational core dysfunction. Many women who suffer with core dysfunction/diastasis recti experience other chronic discomforts such as hernias, pelvic girdle pain, symphysis pubis dysfunction, lower back pain, sacroiliac joint dysfunction, piriformis syndrome, disc herniation, sciatica, chronic pelvic pain (CPP), bladder/bowel incontinence, and/or pelvic organ prolapse. Surgeries such as a C-section and Episiotomy/Severe Tearing also cause/exacerbate core dysfunction. 

Rehabilitation of diastasis recti is possible, however prevention is always preferred. This can be accomplished with proper breathing techniques, safe engagement of the abs, and the coordination of breath and movement. Additionally, daily exercise, a diet rich in nutritious whole foods, plenty of water/clear, decaffeinated beverages to stay hydrated, adequate sleep, minimizing stress, and a mindfulness practice to cope with stress all factor into the overall health and resiliency of our bodies.