Pregnancy & Diastasis Recti

What is Diastasis Recti? 

It is the adaption that is expected and very normal in order to make space for a baby to grow. When feeling the stomach during pregnancy, you’ll notice down the center will be more squishy and your hand will sink further into the body than it does near the perimeter of the abdomen. Some women’s diastasis will be wider than others. Managing pressure, position, breath, and tension during pregnancy will help minimize discomfort and further stretching of the linea alba. 

Will it heal? 

During pregnancy, the linea alba will do what is needed. Post-partum you can asses whether the space between your abs is getting smaller, larger, or staying the same. You can check on the diastasis by lying belly up and releasing all tension in the body. Then use your hand to feel around the midline of your abdominals. Simple measurements like a knuckle or finger will be easier to remember and compare over time.

With appropriate movements and intention, diastasis recti will improve. As far as how much it will improve depends on your body. Some women’s abs will never be the same as they were pre-pregnancy, but that doesn’t mean they haven’t found a way to do the things they love doing again without causing more damage to the midline. There are surgeries that will pull the abs together again but I recommend exhausting all rehabilitation efforts and seeing a pelvic floor physical therapist for help. 

Just know that it is perfectly normal to have diastasis recti after pregnancy, it’s part of the program. What isn’t normal is pain and further stretching of the linea alba after pregnancy. It may surprise you what movements could hinder your progress of healing or maintaining your linea alba.