How to Fix Diastasis Recti Years Later: A Step-by-Step Guide
Diastasis recti is a condition that can persist for years after its onset, often affecting those who are postpartum or have experienced trauma to the abdominal muscles. Many people believe that diastasis recti is an immediate postpartum issue, but it can continue to affect quality of life long after childbirth. In this guide, we’ll explore how to fix diastasis recti years later, offering practical solutions and tips for healing abdominal separation, improving your core strength, and preventing the condition from worsening over time. Whether you’re looking for how to fix diastasis recti years later without surgery or want to understand surgical options, this comprehensive guide will provide everything you need to know.
Understanding Diastasis Recti
Diastasis recti is a common yet often overlooked condition that affects core stability and function. Understanding the causes and symptoms is the first step to recovery.
What is Diastasis Recti?
Diastasis recti refers to the separation of the rectus abdominis muscles, which are commonly known as the six-pack muscles. This separation can occur due to increased abdominal pressure, most frequently during pregnancy. Diastasis recti is typically defined as a separation in the rectus abdominis muscles that occurs one inch above or below the belly button. Studies show that the condition affects approximately 52% of individuals, with a 35% prevalence in those who have not experienced pregnancy. Patients with diastasis recti are often older and tend to report higher parity (number of pregnancies) and gravidity (number of pregnancies, including miscarriages).
When the rectus abdominis muscles separate, the integrity of the core is compromised, leading to a weak core and reduced stability. This makes it essential to engage in specific abdominal exercises to help the muscles reconnect and restore strength to the deep core.
Causes of Diastasis Recti
Several factors can contribute to the development of diastasis recti, with pregnancy being a major cause. The prevalence of diastasis recti varies at different stages of pregnancy and postpartum recovery. Around 33.1% of individuals are affected at 21 weeks of gestation, while this rises to 60.0% at 6 weeks postpartum, decreases slightly to 45.4% at 6 months, and stabilizes at 32.6% at 12 months postpartum. Aside from pregnancy, other causes include improper exercise techniques and heavy lifting.
Diastasis recti occurs when excessive strain causes the abdominal muscles to pull apart, leaving the connective tissues weakened and stretched. Here are the common causes:
- Pregnancy: The growing uterus during pregnancy causes the rectus abdominis muscles to separate. This is particularly common in women who are weeks postpartum or who carried multiples.
- Improper Exercise Form: Performing high-impact or incorrect abdominal exercises without proper form can increase the risk of separation.
- Heavy Lifting: Overexertion, particularly when lifting weights without engaging the pelvic floor muscles, can also lead to rectus abdominis separation.
- Postpartum Issues: The postpartum period is a vulnerable time for the abdominal muscles, as they are still weak from pregnancy and may not heal properly without the right exercise program.
Common Symptoms and Long-Term Effects
Individuals with diastasis recti may experience a bulging belly, lower back pain, and posture issues that can persist long after pregnancy. Studies also show that 82.6% of women experience diastasis recti during their first year after giving birth, highlighting how common the condition is during the postpartum period. Left untreated, diastasis recti can lead to further complications, including chronic discomfort and reduced core strength.
If not addressed early, the separation may worsen, leading to pelvic floor dysfunction and back pain that interfere with daily activities.
- Bulging Belly: The belly can appear to bulge, especially near the belly button or midline, which may persist long after pregnancy.
- Lower Back Pain: A weak core due to diastasis recti can lead to pelvic floor issues and chronic lower back pain as the body overcompensates for the lack of abdominal support.
- Posture Issues: Over time, poor posture can develop as a result of core instability, which can worsen the separation.
- Pelvic Floor Dysfunction: Diastasis recti often coincides with pelvic floor dysfunction, as the deep core muscles and pelvic floor work together to stabilize the body.
How to Identify Diastasis Recti Years Later
Even if you’re years past the postpartum period, it’s still possible to check for diastasis recti using simple self-assessment techniques. Lie on your back with your knees bent, feet flat on the floor. Slowly raise your head and shoulders off the ground as if doing a small crunch, and place your fingers along the midline of your abdomen, above the belly button. If you can feel a gap that fits two or more fingers, you may have diastasis recti.
Regular self-assessments are important, especially if you’ve noticed ongoing pelvic floor issues, back pain, or poor core strength.
The Challenges of Healing Diastasis Recti Years Later
Healing diastasis recti after many years can be challenging due to weakened connective tissues and prolonged core instability. However, targeted strategies can still be highly effective.
How Diastasis Recti Can Change Over Time
Diastasis recti doesn’t just go away on its own. In fact, the separation can worsen over time if left untreated. Without addressing the issue, you may experience further pelvic floor dysfunction, chronic back pain, and other long-term impacts on your quality of life. As the connective tissues weaken, the core becomes more vulnerable to injury, making it harder to recover. This is why it’s essential to address the condition, even years after its initial onset.
Realistic Expectations for Healing and Timeline
Healing diastasis recti years later requires patience and realistic expectations. The recti exercises used to strengthen the deep core need to be performed consistently, and the process may take months. Results are gradual, and it’s important to remember that you may not see visible changes immediately. However, with dedication, an exercise program focusing on the pelvic floor muscles and core will lead to meaningful improvements in both appearance and function.
Psychological and Physical Impacts
The psychological toll of living with diastasis recti can be significant. Many people experience body image issues and frustration due to the lingering postpartum issues and weak core muscles. Physically, it can make everyday movements—like getting out of bed or lifting objects—difficult and uncomfortable. By focusing on healing, both the physical and psychological impacts of diastasis recti can be mitigated over time.
How to Fix Diastasis Recti Without Surgery
Non-surgical treatments focus on restoring core strength through corrective exercises and lifestyle modifications. This approach can gradually close the gap and improve function.
Importance of Core Strengthening and Safe Exercise
If you’re wondering how to fix diastasis recti years later without surgery, the key lies in strengthening the core through corrective exercises. These exercises are designed to rebuild the deep core muscles without putting additional pressure on the rectus abdominis. Avoid exercises that strain the abdominal wall, like traditional crunches or sit-ups, as they can make the separation worse. Instead, focus on gentle movements that target the pelvic floor muscles and core stability.
Recommended Core and Pelvic Floor Exercises
Engaging in safe and effective exercises is essential for healing diastasis recti. Here are some of the best options:
Pelvic Tilts
Pelvic tilts are a gentle way to begin rebuilding the core. Lie on your back with your knees bent, feet flat on the floor. Tilt your pelvis upwards, engaging your belly muscles and deep core. This movement helps to strengthen the rectus abdominis without putting strain on the connective tissues.
Leg Marches
While lying on your back, lift one leg at a time, keeping your core engaged. Leg marches are an excellent way to activate the pelvic floor and strengthen the core in a controlled manner.
Heel Slides
Heel slides help to build core strength and control. Slide one heel away from your body while engaging the deep core muscles to prevent strain on the rectus abdominis.
Modified Planks and Bridges
Modified planks on your knees or bridges help stabilize the core while working on proper alignment. These are great exercises for building strength in the rectus abdominis and core without worsening the condition.
Exhale with Exertion
Learning to exhale with exertion is key to protecting the core during any exercise program. When performing a movement that requires effort, exhale deeply to prevent added pressure on the connective tissues. This simple technique can make a big difference in avoiding further separation.
Posture and Alignment Techniques
Posture plays an important role in healing diastasis recti. Practicing good posture reduces strain on the abdominal muscles and aids in long-term recovery. Proper posture—such as standing with shoulders back and core gently engaged—supports the rectus abdominis and helps prevent further damage.
Lifestyle Modifications for Healing
If you’re learning how to fix diastasis recti years later, it’s essential to modify your lifestyle. Avoid movements and activities that place unnecessary pressure on your abdomen, like heavy lifting, high-impact exercises, or even getting out of bed without proper technique.
Daily Activities and Habits to Modify
Making small changes to your daily habits can support long-term healing. Here are some tips:
- Getting in and out of bed: Roll onto your side before pushing up to avoid straining the abdominal muscles.
- Lifting objects: Engage your core before lifting to prevent further separation.
- Breathing Exercises: Practice diaphragmatic breathing to keep the core muscles active and supported throughout daily activities.
When to Seek Professional Help
If symptoms persist or worsen despite self-managed treatments, professional guidance may be necessary. Experts can assess your condition and create a personalized recovery plan.
Signs You May Need Medical or Physical Therapy Intervention
If you’ve tried how to fix diastasis recti years later on your own without success, it might be time to seek professional help. Signs that you need medical or physical therapy intervention include persistent pain, worsening symptoms, or little to no improvement despite regular exercise. A pelvic floor physical therapist can provide specialized guidance and offer a tailored exercise program to meet your needs.
What Type of Professional Can Help?
Several professionals specialize in how to fix diastasis recti years later. A pelvic floor physical therapist or a physiotherapist specializing in women’s health can provide the support you need. These professionals are trained to address core strength and pelvic floor dysfunction, helping you recover from long-term postpartum issues.
Surgery and Other Treatment Options for Severe Diastasis Recti
For severe cases where non-surgical methods fail, surgery may be an option to repair the abdominal muscles. Other treatments like bracing or taping can provide additional support.
Is Surgery Necessary?
For severe cases of diastasis recti, how to fix diastasis recti years later surgery may be the only option. However, surgery is typically considered a last resort and should only be pursued after exploring non-surgical treatments. Diastasis recti surgery involves repairing the connective tissues and bringing the rectus abdominis muscles back together. This procedure is often recommended for people who experience ongoing pain, hernias, or severe abdominal separation that cannot be corrected with exercise.
Alternative Non-Surgical Treatments
If you’re not ready to consider surgery, there are alternative treatments available to help support the healing process. These include bracing to support the abdominal muscles, kinesio taping to provide additional stabilization, and corrective exercises. These non-invasive options can be used alongside an exercise program to strengthen the deep core muscles and alleviate symptoms.
Prevention and Long-Term Management
Preventing diastasis recti from worsening involves maintaining core strength and practicing safe movement techniques. Consistent monitoring and exercise are key to long-term management.
How to Prevent Diastasis Recti from Worsening
Preventing diastasis recti from worsening requires consistent attention to your core. Engage in gentle movements and effective exercises that help strengthen the pelvic floor muscles and rectus abdominis without putting strain on the connective tissues.
Strategies for Maintaining Core Health
Maintaining a strong core is essential for long-term health. Incorporate corrective exercises into your routine, practice breathing exercises, and always be mindful of your posture. These habits will support your core and prevent diastasis recti from recurring.
Monitoring Progress Over Time
Healing diastasis recti is a process that requires ongoing monitoring. Perform regular self-checks to ensure the abdominal gap is closing and adjust your exercise program as needed to continue making progress.
Conclusion
Healing diastasis recti years later is possible with the right approach. By focusing on core strengthening exercises, practicing proper posture, and making lifestyle adjustments, you can close the gap in the rectus abdominis muscles and regain control of your core. If you’re wondering how to fix diastasis recti years later without surgery, follow these guidelines and seek professional help when needed.
At Peak Endurance Performance & Physical Therapy, we specialize in helping individuals regain core strength and stability through expert treatment for diastasis recti. Whether you’re struggling with postpartum abdominal separation or dealing with long-term core dysfunction, our dedicated team provides personalized treatment plans designed to meet your unique needs. We focus on safe, effective techniques to support a smooth postpartum recovery and restore your quality of life. Start your journey to a stronger core and lasting results with us today.
FAQs
Can diastasis recti be fixed years after childbirth?
Yes, diastasis recti can be fixed years after childbirth with proper recti exercises, core strengthening, and lifestyle changes. Even months postpartum, it’s possible to see improvement with consistent effort.
What are the risks of leaving diastasis recti untreated?
Leaving diastasis recti untreated can lead to chronic lower back pain, pelvic floor dysfunction, and long-term postpartum issues such as weakness in the core and poor posture.
Can men develop diastasis recti, and how is it treated?
Yes, men can develop diastasis recti due to heavy lifting or improper exercise form. The condition is treated similarly in men, with corrective exercises that strengthen the core and repair the separation in the rectus abdominis muscles.
