Rectus Diastasis – More Harm Than We Think

The pregnancy is a special period in a woman’s life that is not only about joy and the anticipation of new life, but also brings numerous physical changes. One of the most common problems that expectant mothers may face is the separation of the rectus abdominis muscles, also known as rectus diastasis. This phenomenon is not just an aesthetic challenge but can also carry serious health risks. As a result of the muscle fibers separating, spinal problems, lower back pain, and even gynecological disorders may arise, which can affect women’s quality of life in the long term.

What is rectus diastasis?

Rectus diastasis is the phenomenon of the longitudinal separation of the rectus abdominis muscles, which often occurs during pregnancy. The gap that forms as a result of the stretching of the membrane between the abdominal muscles can be small or larger, but the problem worsens if the distance exceeds 2 cm. This separation can have serious consequences, as the abdominal muscles provide protection for the spine. Weakening and deformity of the muscle can lead to static problems, muscle imbalance, and the development of painful musculoskeletal disorders.

What are the symptoms?

The most noticeable sign of rectus diastasis is the protrusion of the abdominal wall, which can be observed between the navel and the sternum. Additionally, swelling around the navel may increase during abdominal exertion or straining. These signs may indicate that there is a gap between the abdominal muscles, which should be thoroughly examined.

There is a way to self-check the problem, as a simple examination can be performed at home. Lie on your back with your knees bent and lift your head. At this point, the abdominal muscles tense up, and it can easily be determined if there is a gap along the line of the navel. If you feel a separation with your fingers, especially if the distance is greater than 2 cm, it is advisable to consult a specialist.

How can we prevent the development of rectus diastasis?

Prevention is key to avoiding rectus diastasis. Certain activities that can cause increased abdominal pressure should be avoided. Do not lift heavy objects, and lifting children can also be problematic. It is important not to hold your breath during exertion but to exhale slowly and gently, which can help reduce abdominal pressure.

Attention should also be paid to the degree of weight gain, as excessive weight gain can contribute to the development of problems. Paying attention to proper posture is also essential, so it is advisable to seek the help of a specialist who can teach the correct sitting and standing positions.

Training the transverse abdominal muscles is particularly important, so the assistance of a physiotherapist or movement therapist is recommended, who can teach appropriate exercises. The application of kinesiology tape may also be useful, as it helps in the regeneration of the separated fibers. This should always be done by a professional!

What to do if the problem has already developed?

If the symptoms of rectus diastasis have already appeared, it is important not to try home remedies or exercises found on the internet, as these may worsen the condition. The most important step is to centralize and strengthen the rectus abdominis muscles. It is advisable to consult a physiotherapist or movement therapist who can create an individualized exercise program.

With proper treatment and consistent practice, symptoms can be significantly reduced, and improvement can be achieved in just a few weeks. Pregnancy is a wonderful time, but it is important to pay attention to one’s own health so that the arrival of the baby brings not only joy but also physical well-being into our lives.