Have you heard of diastasis recti? I began hearing that term these last few years but didn’t pay attention because I couldn’t add one more thing to my plate.
I literally could not fit one more thing into my brain. The internet is so overwhelming, and I thought if I researched into it I would have to do something about it.
And I didn’t want to do one more thing.
I wish I paid attention.
What is diastasis recti?
Diastasis recti is the separation of your abdominal wall. Look at the photo below for a visual of the variations of diastasis recti. I believe I have “open diastasis”.
What’s the big deal?
It is important to get an accurate diagnosis for diastasis recti so that you can stop and reverse problems such as
- hip problems
- intestinal problems
- back pain
- postural problems
- pelvic floor problems
Diastasis Recti Symptoms
You might have diastasis recti if…
- If your abs seem to only get worse when you do crunches, sit ups or planks… (I don’t do these things so I’m not sure haha)
- If your belly button mysteriously became an outie when it was always an innie… (YES! This is me.)
- If your lower back always bothers you, or you constantly “throw your back out”… (Yep)
- If you pee your pants every time you sneeze, cough, laugh, stand up, sit down… (Yep)
- If you have ever had abdominal surgery and your core connection is still cut… (I had my appendix out in 2012)
- If you’ve ever given birth and your middle still feels muddled… (Yep)
- If you always feel like a limp noodle, and you have to prop yourself up… (Yep)
(I also think that my pendulous pregnancies should have been a big red flag. See how looooow my belly hung? I thought it was odd but nobody told me it could be a problem.
I also have a sneaky suspicion that this caused my last baby to be in a less than ideal position possibly causing my less than ideal birth???)
Diastasis Recti Test
Here is an extremely well done video that shows a simple diastasis recti test that will allow you to self-diagnose for diastasis recti in less than 3 minutes.
Other than being completely weirded out by sticking my fingers in my abdominal wall, I was blown away to find out I do indeed have diastasis recti. I can get three fingers in there. I’m both horrified and relieved.
Now that I know what the problem is I can move forward and heal. I’m excited!
Diastasis Recti Repair
Now that I know what’s wrong, I’m super excited to begin my healing journey. I don’t have to feel broken for the rest of my life.
THIS IS IMPORTANT!! If you have diastasis recti you should avoid crunches, sit ups and full prone planks until you educate yourself and learn how to exercise in a way that doesn’t make the situation worse.
I found a really neat program called the Five Foundational Routines by Bethany Learn. In her program she teaches five basic, physical therapist-approved, TummySafe™ movements and routines to activate the core.
To heal my diastasis recti.
To heal my body!
I could have a flat stomach again!
I can’t wait to get started. Will you join me?