Diastasis recti is a condition that occurs when the rectus abdominis muscles separate, causing a gap in the abdominal wall. This condition is common during and after pregnancy, but it can also occur in individuals who have experienced significant weight fluctuations or have a history of abdominal surgeries. If left untreated, diastasis recti can lead to back pain, pelvic floor issues, and a protruding belly. Fortunately, there are ways to fix diastasis recti even years after it first occurs. In this article, we will discuss effective methods for addressing diastasis recti long after it develops.
Understanding Diastasis Recti
Before we delve into how to fix diastasis recti years later, it is essential to have a basic understanding of the condition. Diastasis recti typically presents as a visible bulge or “pooch” in the abdominal area. The separation of the abdominal muscles weakens the core, leading to an array of symptoms such as lower back pain, constipation, bloating, and urinary incontinence.
Causes of Diastasis Recti
Diastasis recti can result from various factors, including:
- Pregnancy
- Rapid weight gain or loss
- Incorrect lifting techniques
- Weak abdominal muscles
- Genetics
How To Fix Diastasis Recti Years Later
While diastasis recti may seem daunting, there are ways to address it effectively, even years after it develops. Here are some methods to help fix diastasis recti:
1. Consult a Physical Therapist or Specialist
Seeking guidance from a physical therapist or healthcare professional who specializes in diastasis recti can be invaluable. They can assess your condition, provide targeted exercises, and create a personalized treatment plan to help strengthen your core muscles and close the abdominal gap.
2. Perform Diastasis Recti-Specific Exercises
Engaging in exercises tailored to diastasis recti can help improve the condition over time. These exercises typically focus on strengthening the transverse abdominis, pelvic floor, and oblique muscles. Examples of diastasis recti-specific exercises include pelvic tilts, heel slides, and modified planks.
3. Maintain Proper Posture
Proper posture plays a crucial role in supporting the abdominal muscles and preventing further separation. Make a conscious effort to sit and stand tall, engage your core muscles, and avoid slouching to alleviate pressure on the abdominal wall.
4. Use a Diastasis Recti Binder or Supportive Garment
Wearing a diastasis recti binder or supportive garment can provide external support to the abdominal muscles, helping them come together and promoting proper alignment. These garments can be particularly beneficial during physical activities or when engaging in exercises.
5. Avoid Aggravating Movements
Avoid exercises or movements that strain the abdominal muscles and exacerbate diastasis recti. High-impact activities, heavy lifting, and certain yoga poses can worsen the condition. Opt for low-impact exercises that focus on core stabilization and proper alignment instead.
6. Maintain a Healthy Lifestyle
Adopting a healthy lifestyle can contribute to the overall improvement of diastasis recti. Eating a balanced diet, staying hydrated, getting an adequate amount of sleep, and managing stress levels can all support the healing process and strengthen the abdominal muscles.
7. Consider Surgical Intervention
In severe cases where conservative treatments do not yield significant improvement, surgical intervention may be considered. Abdominoplasty, or a tummy tuck, can be performed to repair diastasis recti and remove excess skin and fat in the abdominal area. Consult with a board-certified plastic surgeon to discuss this option.
Conclusion
Diastasis recti can be a challenging condition to manage, especially when it persists for years after its onset. However, with the right approach and a combination of targeted exercises, lifestyle modifications, and professional guidance, it is possible to improve diastasis recti and enhance core strength and stability. By incorporating these tips into your daily routine, you can take proactive steps to address diastasis recti and promote better abdominal health in the long run.
