Diastasis recti is more common than you might think, especially among new moms. But don’t worry! We’re here to walk you through everything you need to know about diastasis recti treatment in Singapore and the recovery process.
What is Diastasis Recti?
First things first, what exactly is diastasis recti? Simply put, diastasis recti is a separation of the rectus abdominis muscles (the “six-pack” muscles) along the midline of the stomach. This can create a gap that can be felt and seen, particularly when you try to do a sit-up or crunch. It’s often a result of pregnancy, but anyone, including men, can experience it.
Why Does Diastasis Recti Happen?
During pregnancy, the growing uterus stretches the abdominal muscles to make room for the baby. Hormonal changes also play a role, softening the connective tissue between the muscles. For some, this separation naturally resolves after childbirth, but for others, the gap persists, leading to diastasis recti. Factors like multiple pregnancies, carrying large babies, or having a narrow pelvis can increase the risk.
Signs and Symptoms
Not sure if you have diastasis recti? Here are some common signs:
● A visible bulge or “pooch” in the stomach area
● Lower back pain
● Poor posture
● Weak core muscles
● Difficulty lifting objects or performing certain movements
If you’re experiencing any of these symptoms, it’s a good idea to check in with a healthcare provider for an official diagnosis.
The Road to Recovery
Alright, now let’s get to the good stuff—how to treat and recover from diastasis recti. There are several approaches you can take, ranging from at-home exercises to professional physiotherapy. The key is to be consistent and patient with your efforts.
1. At-Home Exercises
You can start with some gentle exercises at home to help bring those abdominal muscles back together. Remember, it’s important to avoid any movements that can worsen the separation, like traditional sit-ups or crunches. Here are a few safe exercises to get you started:
Pelvic Tilts
● Lie on your back with your knees bent and feet flat on the floor.
● Gently tilt your pelvis up towards your ribcage, engaging your lower abdominal muscles.
● Hold for a few seconds, then release. Repeat 10-15 times.
Heel Slides
● Lie on your back with knees bent.
● Slowly slide one heel out to straighten your leg, keeping your core engaged.
● Slide it back to the starting position and switch legs. Repeat 10-15 times per leg.
Leg Lifts
● Lie on your side with your legs straight.
● Lift the top leg up and down slowly, keeping your core engaged.
● Repeat 10-15 times, then switch sides.
2. Physiotherapy Options
If you’re not seeing the progress you’d like with at-home exercises, or if your diastasis recti is severe, it might be time to consider professional physiotherapy. A physiotherapist can create a personalized treatment plan tailored to your needs and ensure you’re performing exercises correctly.
Here are some common physiotherapy techniques used to treat diastasis recti:
Manual Therapy
● Hands-on techniques to help improve muscle function and alignment.
● Can include massage, myofascial release, and other soft tissue techniques.
Core Strengthening Exercises
● Specific exercises designed to strengthen the core muscles without straining the abdomen.
● May involve the use of resistance bands, stability balls, or other equipment.
Postural Training
● Improving your posture can help reduce strain on the abdominal muscles and promote healing.
● Your physiotherapist will guide you on how to stand, sit, and move in ways that support your recovery.
Lifestyle Tips for Recovery
Beyond exercises and physiotherapy, there are several lifestyle changes you can make to support your recovery from diastasis recti.
Stay Hydrated
Keeping your body well-hydrated helps maintain the elasticity of your connective tissues.
Eat a Balanced Diet
A diet rich in vitamins and minerals supports tissue repair and overall health. Focus on foods high in protein, vitamins C and E, and zinc.
Avoid Heavy Lifting
Lifting heavy objects can strain your abdominal muscles. If you must lift something, use your legs and keep your core engaged.
Practice Good Posture
Whether sitting or standing, maintain good posture to reduce the strain on your abdominal muscles.
When to Consider Surgery
For some, despite their best efforts, the gap remains. In these cases, surgery might be considered. Abdominoplasty, or a tummy tuck, can help repair the separated muscles and remove excess skin. This is typically recommended for severe cases or when other treatments haven’t worked. Always discuss with your healthcare provider to determine if this is the right option for you.
Wrap-Up
Recovering from diastasis recti is a journey, but with the right approach, you can absolutely do it! Remember to be patient with yourself and consistent with your efforts. Whether you start with gentle at-home exercises or seek out professional physiotherapy, the key is to find what works best for your body and stick with it.
