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Abdominal separation harms most postnatal women
Pregnancy has all too many side effects. Abdominal separation (diastasis recti) is a big one – even small separations can lead to physical problems like back pain, incontinence, and aesthetic issues sometimes called a “mummy tummy” or “mommy pooch”. Diastases are incredibly common. One study found that 90% of postnatal women have a diastasis, but only a handful are treated or even diagnosed. While treatment of diastasis recti is standard postpartum care in many parts of Europe, such as France and Germany, in the US and many other parts of the world, it is usually ignored. Even men and women outside of pregnancy can be harmed by this condition. It is never too late to close your diastasis. With a simple program you can bring your abs back together, helping to strengthen your core and give you the support you need to tackle your day.
“I was suffering from abdominal separation for 7 years and no one ever told me that there is an option available aside from surgery. It came to a point where coughing, sneezing, running or getting up the wrong way comes with pain. A few months into the program, my pain is gone and even running long miles does not bother me anymore. My belly button is now pointing inwards and my tummy looks better. It takes a lot of patience and hard work but it’s worth it. Thank you Morgana!!!” – Tina
What is diastasis recti?
Diastasis recti is the separation of the rectus abdominis muscles. If the rectus muscles move to the side, connective tissue in-between the abs (linea alba) becomes stretched out.
Abdominal muscles are the main support for your back and internal organs and they cannot function properly without intact connective tissue, leading to a number of problems.
What problems does a diastasis recti cause?
- Looking pregnant long after delivery
- Pain or discomfort during sex
- Feeling weak or disconnected from your core
- Lower back pain
- Constipation
- Bloating, especially after eating
- An umbilical hernia
- An outie belly button
- Pelvic floor dysfunction
- Poor posture
- A belly bulge
Who is at risk for a diastasis recti?
Common groups are pregnant or post-pregnant women, or people who have undergone abdominal surgery. However, everyone – women, men, and children – can have an abdominal separation.
What causes a diastasis recti?
Intra-abdominal forces (pressure from the inside out) can create a diastasis recti. This can be caused by many things, such as pregnancy, abdominal surgery, constipation, poor-posture, or abdominal exercises done incorrectly (crunches are a common cause).
How to treat a diastasis recti?
Working with Morgana Tessler, clients typically close their diastasis recti by 50% in 2 months, through a combination of exercise, posture, awareness of daily activities, and wearing a belly band (diastasis rehab splint). The time it takes to fully close a diastasis recti varies depending on commitment to the program, level of abdominal muscle separation, and connective tissue strength. Even if it has been decades since your last pregnancy you can still heal your diastasis.
Treating or preventing diastasis recti during pregnancy
Healing a diastasis recti before pregnancy or as part of a prenatal exercise program can lead to a more comfortable pregnancy, an easier delivery, and a faster postpartum recovery. Strengthening the connective tissue and abdominal muscles makes it easier to push during labor. Even in the event of a c-section, knowing how to use your abdominal muscles correctly will make the recovery process easier too.
Surgery
Luckily, there is no need for surgery in most cases of a diastasis recti, helping to avoid a costly procedure and painful recovery. In the rare event that surgery is necessary, working on strengthening your core and learning to use your abdominal muscles before and after surgery will help the surgery to be more effective.
How Morgana learned about diastasis recti
As a prenatal and postnatal personal trainer I was amazed at how many women came to me with a diastasis recti. Women who’s children were 10 years old would come to me and ask what could be done about their “mom pooch”. Many of them experienced lower back pain, pain during sex, and/or digestive problems in addition to the aesthetic issue of having an unwanted belly bulge despite having lost their “baby weight”. I started speaking to medical professionals and other people in the field and was at first disappointed to learn that there seemed to be few options for women with a diastasis, and very little education for pregnant women around this extremely common issue. Eventually I found my way to the Tupler Technique ®. The program offers a comprehensive, step-by-step process to heal a diastasis at any level of severity, whether you are pregnant or your kids are in college.