Diastasis recti occurs when the front abdominal muscles separate to make room for the growing baby. This is because the connective tissue stretches as the uterus expands during pregnancy.
While it affects the majority of pregnant women and often improves after birth, it can persist and cause discomfort in many cases. Understanding the symptoms, prevention, and available treatments is essential to protecting your health before and after childbirth.
Abdominal dissection symptoms
Erectile dysfunction causes a number of symptoms that often continue after delivery, including:
- Physical changes: A loose or loose abdomen or visible lumps (hernias).
- Pain: Constant discomfort in the lower back and pelvis.
- Pelvic floor problems: Incontinence (leakage of urine or faeces), pain during intercourse and feeling of internal organs falling (prolapse).
- Mobility difficulties: Lack of balance, poor posture and stiffness when twisting the trunk.
- Digestive problems: Gas, constipation and heavy indigestion.
- Emotional impact: Low self-esteem, anxiety or depression.
Risk Factors
Some common risk factors for developing hiatus during pregnancy include:
- Weight and construction: Obesity or excessive weight gain during pregnancy.
- Muscle condition: Having an abdominal wall or pelvic floor that is either too weak or too tense (hypertonia).
- Activity Level: A sedentary lifestyle is harmful, but so is high-intensity exercise (such as running or tennis) and heavy lifting.
- History and age: Be over 35 years old, have a multiple pregnancy or undergo prolonged labor (including caesarean sections).
Prevention and Treatment
Experts recommend a multifaceted approach. The most effective methods of prevention and rehabilitation include Kegel exercises, abdominal pressure, physical therapy and yoga. It is vital that you avoid traditional bums/purses and always seek professional guidance.
Kegel exercises
Kegels are the best tool for strengthening the pelvic floor. They help prevent dissociation and problems such as incontinence. Biofeedback-based trainers (like KegelSmart) are highly recommended as they recognize your specific muscle strength and guide you through a routine tailored to your level. Research shows that abdominal and pelvic floor training during pregnancy can reduce the risk of miscarriage by up to 35%.
Basic Exercises
Combine Kegels with “core” routines. Depressive exercises and those that activate the transversus abdominis muscle are the most effective. Make sure you have a personalized program under the supervision of a professional.
Physiotherapy and Rational Education
Physical therapy that strengthens the transverse and rectus abdominis lowers the risk. Likewise, “body health”—maintaining proper posture during everyday activities such as lifting weights, working at a computer, or sleeping—is crucial.
Diaphragmatic Breathing
This deep, conscious breathing using the diaphragm is beneficial throughout pregnancy and postpartum.
- Pre-delivery: It activates the pelvic floor, relaxes the abdominal wall (reducing back pain) and improves core control. It also increases oxygen for the baby and reduces stress.
- After giving birth: It promotes gentle activation of the transversus muscle, helping to restore abdominal function and reduce separation.
Proprietary Exercises
This training focuses on body awareness, balance and stability. By combining diaphragmatic breathing with balance exercises, it effectively restores the abdominal wall and pelvic floor.
Prenatal Yoga
Prenatal yoga increases strength and flexibility in core muscles while preventing excess pressure on the abdomen. It also aids postpartum recovery by stabilizing the core. Note: Always consult a doctor before starting and make sure the class is specifically for pregnant women and is taught by experts.
Kinectography
Neuromuscular taping, when combined with abdominal exercises, has been shown to be more effective in reducing distension and muscle activation than exercise alone.
Postpartum Belly Wraps
Wraps can provide support, improve posture and stabilize the core. However, they have disadvantages:
- They can cause circulatory or digestive problems if used incorrectly.
- Some experts argue that they can weaken muscles further because the body “leans” on external support rather than working on its own.
- Consult your doctor to see if a binder is right for you.
Final tip: Avoid risk factors such as excessive weight gain, heavy lifting during pregnancy and a sedentary lifestyle. Happy pregnancy!
