Diastasis recti is more commonly known as abdominal separation. It is an increase in the distance between your abdominal muscles due to the stretching of the connective tissue (line alba) that joins them together
This is a completely normal process that occurs during pregnancy. In fact, it needs to happen to make room for your baby!
How long will it take till it’s back too normal?
This is different for everyone! The research shows that many remain wider than normal at 12 weeks’ post-partum. Often abdominal separation can go away on its own but there are many things we can do to help rebuild strength and control through your abdominal and assist in recovery.
What can I do?
The first step is to get your separation assessed by a women’s health physiotherapist so that they can determine the distance and the quality of the tissue and see how this fits with how functional you are and the goals you have.
Two simple things that you can begin to do to help with your recovery are:
Abdominal compression: this can be done via high-waisted tights, SRC compression shorts, or other forms of compression (such as Tubigrip).
Graded overall and core strengthening program. This will look different for everyone and will depend on what is found in your assessment with your women’s health physiotherapist. It is best to get guidance before going back to high-intensity exercise.
As always feel free to email us or book in online at 1 of our 5 locations in Sydney;
This involves treating issues related to pelvic floor, incontinence, pain around the back, hips or SIJ or any pre or postnatal concerns such as Diastasis Recti (Belly Separation) or just wanting the best advice on how and when to exercise before and after your delivery.
At iMove Physio we do a very thorough history and assessment of the key muscles around your belly, back and pelvic floor. These all work together to keep you functioning well. It’s important to note that we do not perform internal exams.
Most women’s health conditions do not require an internal exam to improve with the right advice and rehab. If we feel you do need to get an internal exam or ultrasound we will refer you on to the very best in this area.
Assess how you are functioning and give you a diagnosis and a clear time frame back to health is our priority. We can also advise on your current exercise level and what exercises you need to do to get back to 100% healthy and happy.
Along the way we may advise on certain braces or supports to help like Belly braces, SIJ braces or recovery pants.
Each of our clinics works the very best in women’s health care and recovery. Each clinic is linked to women’s health training classes, mums groups and specialised health professions for further women’s health care.
We also sponsor amazing local communities like Inner West Mums, Mums of the Shire and Eastern Suburbs mums so we can provide free content to the local community and mums in need.
All of the iMovers have done further education in women’s health and women health specific training and exercise. On top of this we have been through Julie Wiebe PT’s women’s health course who is a globally recognised women’s health expert. So, whoever you see at iMove you will get the same standard of care.
If you would like to see a female specifically we can recommend Laura Hill at iMove Physio Rozelle, Emma Lyon at iMove Physio Panania and iMove Physio Miranda and Madison Cutmore at iMove Physio Clovelly.