Diastasis Recti
As a new mother struggling with diastasis recti 11 months postpartum, I can feel your pain! After delivering your precious baby, one thing you look forward to is getting your flat stomach again. What a disappointment when 5, 6 or 10 months go by and you still have that “mommy pooch”. Well, my friend, you are not alone! Read this page and the following articles to learn all about diastasis recti, what you can do about it, and how to gain your self-confidence back.
What Is Diastasis Recti?
Do you know what diastasis recti is? Many new mothers are unaware of it until a health care provider points it out to them. This is what happened to me! My first birth did not go how I wanted. My mind, body and emotions were already in shock. Then, the nurse pointed out that I had a very large abdominal gap, which she called “Diastasis recti”. With a lot of fear I asked, “What’s diastasis recti?” I didn’t want another major problem to deal with with in my body!
To learn what diastasis recti is, read my article here.
Did You Know: Did you know that up to 60% of women experience DR during or after pregnancy?
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If you would like to learn more about what is diastasis recti, what causes it, and what you can do about it, click the button below. Start learning what you need to know about diastasis recti!
Who Can Develop Diastasis Recti?
Who can develop diastasis recti? Is it just pregnant women or are other groups also at risk for developing abdominal separation? You may be surprised by what you find! Reach my article to learn all about who can develop diastasis recti.
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If you would like to learn more about who can develop diastasis recti, click the button below to read the article.
Signs And Symptoms
How do you know if you have diastasis recti? This is a common question among mothers. People suffering from DR may have the following symptoms:
- Lower back pain
- Poor posture
- Bloating in the stomach area
- constipation
To learn more about the symptoms of diastasis recti and best remedies for constipation and other DR symptoms, click here to read my article all about it!
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Click the link below to learn all about the signs and symptoms of diastasis recti. I will also teach you what you can do to greatly reduce or completely get rid of your DR symptoms!
Homeopathic Remedies For Back Pain
As mentioned above, one of the symptoms of diastasis recti is back pain. This is because your core muscles, which hold and support your torso, are not able to do their job appropriately. This puts extra strain on the spine and can lead to back pain.
If you’re struggling with back pain (or shoulder pain), you are in good company. Thousands of mothers around the world struggle with body pain. I’ve written the article Homeopathic Remedies For Back Pain to help give you answers and relief! Click the button below to check it out!
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Find answers to bring soothing comfort to your back, shoulder and neck pain. You don’t have to suffer alone. Check out this article to find tools that will help bring you relief! Click the button below to learn more!
Remedies For Severe Constipation
Another symptom of diastasis recti can be constipation. This is because the muscles which usually help hold the gut in place and offers the intestines support, is not able to do its job appropriately. As a result, the gut tends to sink outward. This can look like a “mommy pooch”. With the lack of support for the gut, constipation can result.
Constipation can be worsened for mothers due to hormone imbalances. Read my article Severe Constipation During Pregnancy Remedies to learn more about what causes constipation and what remedies are out there to help bring you fast relief!
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Constipation can be a real issue for mothers. Belly pain, hemorrhoids, and feeling ill can all be a result of constipation. Learn what remedies will help bring you quick relief! Click the button below to learn all about it.
Risk Factors Associated With Not Fixing Your Diastasis Recti
This is probably the most important section for you to read. Knowledge is power, right? If you have diastasis recti, you NEED to know the risk factors associated with NOT getting it fixed. The following are health issues related to untreated DR:
- Lower back pain
- Slipped disks in the spinal column
- Umbilical hernias
- Bloating and constipation
- Pelvic floor problems (including leaking urine during normal activities and intercourse complications)
- Increases pregnant women’s risk for C-section
If you have diastasis recti, what are you going to do about it? This is something you should not dismiss or pretend will get better. Click here to learn what you can do to take control and restore your DR.
How To Do A Self-Check
Perform this self-check to see if you have diastasis recti:
- Lie on your back, legs bent, feet flat on the floor.
- Raise your shoulders up off the floor slightly, supporting your head with one hand, and look down at your belly.
- Move your other hand above and below your bellybutton, and all along your midline ab muscles. See if you can fit any fingers in the gaps between your muscles.
- If you feel a gap, or separation of one to two finger lengths, you likely have a moderate case of diastasis recti. After a few weeks postpartum, the gap will start to narrow as your muscles regain strength.
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Is Diastasis Recti Preventable?
If you are a man and can prevent gaining an excessive amount of weight in your mid-section, then yes, DR is preventable for you. However, 100% of pregnant women develop DR during their 3rd trimester of pregnancy. However, for most women, this separation self-corrects during the postpartum healing process. Unfortunately, for some of us (myself included) our abs remain separated. Some have a small separation (1-2 fingers in length) and others are more severe (3-4 fingers in length). There are some factors that increase your likelihood of developing DR. If you have a small torso (like me!), you have an increased risk of developing diastasis recti.
The good news is, there are excellent programs designed to strengthen your core and close the gap of your DR. By doing these exercises, you can prevent the severity of your DR prior to and during pregnancy! I wrote a whole article on this subject, which I hope you find educational and helpful to you. I am very passionate about restoring my core, and helping you do the same as well! Click here to read it and learn more!
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Interested in knowing more about preventing diastasis recti? Click the button below to read my article explaining the one factor that will decrease your chances and severity of DR!
How Can You Restore Your Core?
If you talk to your doctor about your diastasis recti, they will more than likely tell you that the only way to truly fix your separation is surgery. This is definitely one option, but it is not the only one!
It is NEVER too late for you to restore your core!! Let me say that again, whether you are 6 months postpartum, 2 years, or 10 years, the time is never too late for you to do these exercises to restore your core!
There are lots of great online programs designed to heal your diastasis recti. I’ve taken some of these courses and have listed them for you in my article Best Corrective Exercises For Diastasis Recti. Check it out by clicking the button below!
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Click the button below to learn all about which at-home programs I recommend as the best to restore your diastasis recti! These programs have been successful for hundreds of women in closing their abdominal separation. Check it out!
Yoga For Diastasis Recti
If you love yoga, like I do, but are very disappointed on your diastasis recti preventing you from being able to do it, then check out my article Yoga For Diastasis Recti! There are some great at-home programs for mothers to continue to enjoy their yoga without bringing further harm to their core.
Click the button below to check it out!
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Click the button below to start learning how you can still enjoy yoga with your diastasis recti!
Summary
Diastasis recti is a very common health issue among pregnant women. It affects about 60% of pregnant women at some point during their pregnancy. Signs and symptoms of DR can cause major humiliation and a low self-esteem. These can include leaking urine throughout your normal daily activities, intercourse complications, lower back pain, constipation, and the “Mommy pooch” that seems to never go away.
The time is NEVER too late for you to take your life back and live your life to the fullest! I highly recommend trying these at-home programs to restore your DR. Hundreds of women can testify that doing these exercises have decreased or eliminated back pain, relieved their constipation, greatly improved their self-esteem, and even improved their sex lives!
You can do it too, Mama! We all believe in you!
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