Abdominal Diastasis: What Is It And How Is It Treated
In abdominal diastasis, the rectus abdominis muscles are separated from each other. It is important to seek treatment, as this can lead to complications such as low back pain and pelvic floor dysfunction.
Have you given birth in the past few months or have you had abdominal surgery? If you have noticed a separation or a bulge in your belly, you may be suffering from abdominal diastasis. Don’t worry, this can be salvaged!
What is abdominal diastasis?
The diastasis of the rectus abdominis muscles is the result of the separation of these two muscles from each other. Specifically, the muscles located outside the abdominal wall. Yes, the ones you pair with the much-desired chocolate bar.
Under normal conditions, these muscles are connected by a central line, the linea alba , which runs from the thorax to the pubis. After certain traumatic conditions, this linea alba can deteriorate, weaken and stop doing its job. This causes the muscles to separate.
In the most severe cases, the diastasis can thus be seen with the naked eye, in the form of a bulge or a sagging in the center of the abdomen. It is a problem that needs to be addressed, not only because of its aesthetic physical impact, but because it can be a symptom of a more serious problem.
Among other functions, the rectus abdominis muscles are part of the abdominal wall. Hence, they help regulate intra-abdominal pressure and compress the thoracic viscera. Without good functionality on their part, symptoms such as low back pain or pelvic floor dysfunction may appear.
What are the causes of abdominal diastasis?
The two main causes are first of all pregnancy and abdominal surgery. Natural stretching of the abdomen during pregnancy is normal and expected. Every woman will have some level of abdominal diastasis in the third trimester. It is a necessary process that allows the baby to grow gradually.
For many women, the abdominal gap is widened at 8 weeks, and if left untreated, it can persist even for a year after childbirth.
Two in three mothers with abdominal diastasis also have some level of pelvic floor dysfunction. And the related problems persist and increase over the years. Don’t delay, deal with it.
But it’s not just for women… Men can also suffer from abdominal diastasis ! Abdominal surgery, poor weightlifting mechanics, or increased body weight are risk factors for developing abdominal diastasis.
How do you know if you have abdominal diastasis?
The best way to confirm a diagnosis of abdominal diastasis is to see your doctor or physiotherapist. However, if you have any suspicions, there are some pointers that you can first follow which can help detect the problem.
Instructions
- First, lie down on the bed and lift your head looking at your abdomen.
- Have you noticed a lump in the middle of your belly?
- Then, if you put your fingers under the navel and following a line towards the pubis …
- Are the fingers digging in or is the abdominal tissue firm?
- In the same position, also try to cough.
- Does the abdomen stay swollen, does it even descend, or do you see the abdominal mass sticking out a lot?
If a bulge appears during the test, your fingers dig in, or when you cough the abdomen comes out, this is a sign that you may have abdominal diastasis. Therefore, your abdominal pressures are not balanced.
How to treat abdominal diastasis?
Although the development of abdominal diastasis cannot always be avoided, there are ways to resolve it and thus prevent further damage. Abdominal Diastasis is treated with an integrated program designed to align, connect and strengthen the entire core of the body.
Several elements must therefore be taken into account during the treatment, such as breathing, posture, body control and pelvic floor work.
Impact exercises such as running, aerobics, or performing traditional crunches while flexing the core are not recommended. They increase abdominal pressure and further stress the pelvic floor muscles.
The general recommendation is therefore to consult a health professional to ensure the correct application of the treatment. After a medical evaluation, you can start personalized treatment.
Your therapist will use a series of exercises from different disciplines. These can be hypopressive exercises, breathing exercises, pelvic floor activation, for example.
The idea is to regain your silhouette and avoid complications related to diastasis. Plus, they can also help you improve your body awareness and build habits related to your posture and the way you move.
