Abdominal diastasis is a common problem that affects many people. If you're looking for information on how to treat and prevent this condition, this article is for you. Our physiotherapist offers valuable tips to help you improve this condition.
What is it?
Diastasis of the rectus abdominis is the term used for the detachment of the most superficial abdominal part of our body - the rectum from the abdomen. It can occur from the second trimester of pregnancy onwards, but is most common in the third trimester. Diastasis is considered to occur when the separation of the rectum is equal to or greater than 2.5 cm; if it is less than 2.5 cm, it is considered to be a separation.
When does it happen?
It usually happens as pregnancy progresses, under the influence of hormones, the uterus grows, the volume of the abdominal wall increases and the muscles move apart. There's nothing pathological about this in itself, but the problem is exacerbated when pregnant women do workouts that include doing straight abdominal crunches (typically lying on their stomach, hands behind their head and lifting their upper body off the floor), when they do this they are working the rectus abdominis. As the muscle is in an altered position, when the woman starts exercising in the postpartum period the rectus abdominis will be strong and distended, which will take much longer to correct.
Can't you strengthen your abs during pregnancy?
You can, but the work should be done in such a way as to try to strengthen the obliques (the lateral abdominals responsible for rotating and tilting the torso) so that there is more support for the belly.
What problems can arise from diastasis?
One of the reasons why women who are going through the post-natal period come to me is because they are dissatisfied with the appearance of their belly. However, after assessing the diastasis, I explain to them that we can't do the typical abdominal exercises because the role of the abdominals is to support the torso so that the spine and pelvis articulate in harmony. If there is diastasis, the abdominal balance is compromised and the torso has to compensate, which often leads to pain in the lumbar spine, changes in intestinal function and sometimes urogynaecological dysfunctions.
How is it diagnosed?
The diagnosis can be made by a professional specialising in women's health, preferably a physiotherapist. The assessment should include three measurements: above the navel (supra-umbilical), at the level of the navel and below the navel (infra-umbilical). It can also be diagnosed through an abdominal ultrasound scan.
How to treat it?
The first step to treatment is a good assessment. It's not enough to do those exercises that worked on your best friend. Diastasis of the rectus abdominis varies from person to person, it can be higher or lower than the navel, so exercises should not be generalised. In the postpartum period, after the “review” appointment with the obstetrician, you can book a postpartum appointment with a physiotherapist to assess the diastasis and the pelvic floor, so that you can then establish a safe physical exercise plan of progressive intensity, such as pilates or hypopressive abdominal gymnastics. In extreme cases, diastasis will have to be corrected by surgery.
Can wearing a girdle after giving birth help reduce diastasis?
No. The post-natal girdle will only make the work of the abdominals even less efficient, because it causes a false sense of stability in the spine. The girdle can be used for a more aesthetic purpose, it doesn't help to reduce the belly or reduce diastasis.
To summarise, abdominal diastasis is a common condition that affects many people. With the help of physiotherapy, it is possible to treat and prevent this condition. Specific exercises, such as strengthening the pelvic floor and abdominal muscles, can help relieve symptoms and improve your abdominal health. If you have abdominal diastasis, don't hesitate to seek the help of a qualified physiotherapist for personalised guidance and an effective treatment plan.
Vera Braga da Costa | Physiotherapist specialising in women's health
Integrativa | Health and well-being as a lifestyle
This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.
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