What is Rectus Diastasis?
Rectus diastasis, also known as diastasis recti, is a condition where the left and right sides of the rectus abdominis muscle separate. This muscle runs vertically on the front of the abdomen. The separation creates a bulge in the middle of the abdomen. It often occurs during and after pregnancy due to the stretching of abdominal muscles, but it can also happen to anyone at any point in their life.
What are the Symptoms of Rectus Diastasis?
Rectus diastasis can present with various symptoms, which may vary in severity.
Visible Bulge or Ridge
A visible bulge or ridge running down the middle of the abdomen, especially noticeable when straining or contracting the abdominal muscles. This bulge occurs because the separation of the muscles allows the internal organs to push through.
Abdominal Pain and Discomfort
Frequent abdominal pain and discomfort are often worsened by physical activity or specific movements due to reduced support for the internal organs and spine.
Lower Back Pain
Chronic lower back pain resulting from weakened core muscles that provide less support to the spine, leading to further strain.
Bad Posture
Poor posture develops because the weakened abdominal muscles fail to support the body's alignment, leading to an imbalance.
Bloating and Constipation
Frequent bloating and constipation occur as the reduced support for the intestines can slow down digestion and bowel movements.
How to Treat Rectus Diastasis?
Treatment for rectus diastasis focuses on strengthening the abdominal muscles and reducing the separation. Dr Marco uses the following approaches:
Surgical Treatment
When the gap of rectus diastasis is wider than 2-3 cm and is associated with symptoms such as chronic back pain and pelvic floor dysfunction, surgical intervention is recommended. The main surgical methods include the open method and the close method.
Open Method: The open method involves making an incision along the bikini line to remove excess skin and tighten the abdomen. This technique is suitable for those with significant skin laxity. The surgeon stitches the left and right abdominal muscles together, creating a corset-like structure from the xiphoid process to the pubic bone. This surgery typically takes two to four hours.
Close Method: Close method surgery is recommended for patients who only have a noticeable belly bulge and no extra skin. This procedure can be performed using an endoscopic method or the advanced Da Vinci© Robotic Surgical System. Only small keyhole scars are left from these methods.
Preventing Rectus Diastasis
Rectus diastasis can be prevented with some simple lifestyle and exercise habits. Here are some tips:
Keep a Healthy Weight: Extra weight, especially around your belly, can put stress on your abdominal muscles. Maintaining a healthy weight through a balanced diet and regular exercise helps keep your abs strong and less prone to separation.
Exercise Safely During Pregnancy: Pregnancy is a common time for abdominal separation to happen. If you're pregnant, focus on gentle exercises that strengthen your core without straining it. Avoid heavy lifting or intense ab workouts. Activities like prenatal yoga and swimming are great options for keeping your core strong without overdoing it.
Strengthen Your Core Muscles: Regularly doing core-strengthening exercises can help prevent abdominal separation. Target the deep core muscles with exercises like pelvic tilts, gentle abdominal bracing, and modified planks. Make sure to perform these exercises correctly to avoid putting too much stress on your abs.
Maintain Good Posture: Good posture helps reduce the risk of abdominal separation. Stand and sit up straight, keep your shoulders back, and engage your core muscles. Avoid slouching, which can put extra pressure on your belly.
Be Careful with Heavy Lifting: Lifting heavy objects can strain your abdominal muscles. If you need to lift something heavy, bend your knees, keep your back straight, and tighten your core muscles to help support the weight. Whenever possible, ask for help to avoid injury.
Use Supportive Garments: During pregnancy or after giving birth, wearing supportive garments like abdominal binders or maternity belts can help support your abdominal muscles. These garments provide gentle compression and help keep everything in proper alignment.
Conclusion
Rectus diastasis, the separation of the abdominal muscles, can lead to various symptoms, such as a visible bulge, abdominal pain, and poor posture. It can be treated and prevented by avoiding situations that worsen it and by taking preventative steps, such as maintaining good posture and doing safe workouts. Take charge of your abdominal health and secure your consultation with Dr Marco today. Benefit from personalised treatment plans and precise recommendations designed to improve your results, empowering you to manage symptoms and regain abdominal strength.
