Rectus diastasis occurs when the abdominal muscles stretch or separate, often due to excessive pressure on the abdominal wall.
Here are some of the common factors that contribute to its development.
What is Rectus Diastasis?
Rectus diastasis occurs when the abdominal muscles separate along the midline, creating a gap. This condition is common after pregnancy, significant weight changes, or ageing and can lead to a protruding belly and weakened core.
Symptoms and Impact on Daily Life
Rectus diastasis can cause a range of symptoms that affect both your physical comfort and overall well-being:
- Protruding Abdomen: Even in lean individuals, the separation of abdominal muscles can create a persistent bulge, often mistaken for excess fat.
- Core Weakness: Activities like bending, lifting, or even standing for long periods may feel more challenging due to reduced core strength.
- Lower Back Pain: Weak abdominal muscles can increase stress on the lower back, leading to discomfort or chronic pain.
- Poor Posture: A weakened core may result in altered posture, making it harder to maintain proper alignment and balance.
- Gastrointestinal Issues: In some cases, rectus diastasis can contribute to bloating or constipation due to reduced abdominal support for digestive organs.
What Causes Rectus Diastasis?
Pregnancy
During pregnancy, the growing uterus stretches the abdominal muscles to accommodate the baby. This stretching can lead to muscle separation, particularly in later trimesters or with multiple pregnancies.
Significant Weight Changes
Rapid weight gain or loss can weaken the abdominal wall, causing the muscles to separate.
Heavy Lifting or Straining
Repeated strain on the core, such as from lifting heavy objects improperly or chronic coughing, can increase the risk of rectus diastasis.
Genetics or Natural Ageing
Some individuals are genetically predisposed to weaker connective tissue, making them more susceptible to muscle separation. Ageing can also reduce muscle elasticity, contributing to the condition.
Post-Surgery or Abdominal Trauma
In rare cases, surgery or physical trauma to the abdomen can weaken the abdominal muscles and cause separation.
Self-Check for Rectus Diastasis
You can check for rectus diastasis at home with these simple steps:
- Find a Comfortable Position: Lie flat on your back on the floor with your knees bent and your feet firmly planted.
- Prepare to Test the Midline: Gently lift your head and shoulders off the floor, supporting your head with one hand if needed.
- Feel for a Gap: Using two fingers, press gently along the midline of your abdomen, just above or below your belly button. If you notice a gap or your fingers sink in, it could be a sign of rectus diastasis.
- Look for a Bulge During Movement: Try a small sit-up or lift your shoulders slightly higher. If you see a bulge or a “sausage-like” shape running down the middle of your abdomen, this may also indicate rectus diastasis.
If you suspect rectus diastasis based on these signs, consider consulting a medical professional for a proper diagnosis and to discuss treatment options.
Diagnosis of Rectus Diastasis
If you suspect you have rectus diastasis, a consultation with a plastic surgeon is one of the ways to confirm the condition and discuss treatment options. Here’s what typically happens during the diagnosis process:
- Physical Examination: Your plastic surgeon surgeon will examine your abdomen while you’re lying down and may ask you to perform simple movements, like lifting your head or attempting a sit-up.
- Measurement of Muscle Separation: Using their hands or specialised tools, your plastic surgeon may measure the width and length of the gap between the abdominal muscles. A gap wider than 2 centimetres (about two finger widths) is commonly considered rectus diastasis, though the exact threshold may vary depending on individual anatomy.
- Evaluation of Symptoms: Your plastic surgeon will ask about related symptoms, such as back pain, poor posture, or digestive issues, to determine how the condition affects your daily life and overall health.
- Assessment of Skin and Tissue Tone: Your plastic surgeon may check the elasticity and firmness of your abdominal skin. This helps determine whether complementary procedures, such as skin tightening or liposuction, might enhance your results in conjunction with rectus diastasis repair.
- Imaging (if needed): In some cases, your plastic surgeon may recommend imaging tests like ultrasound or CT scans to get a clearer view of the abdominal muscles and ensure an accurate diagnosis.
Frequently Asked Questions
In mild cases, rectus diastasis can sometimes improve through targeted exercises that focus on strengthening the core and rebuilding abdominal muscle connection. Techniques such as those taught by physical therapists or postpartum fitness specialists may help reduce the gap.
However, for moderate to severe cases, or when symptoms like back pain and abdominal bulging persist, surgical intervention is often the most effective solution to fully restore muscle alignment and core strength.
If you have rectus diastasis, it’s important to avoid exercises that put excessive strain on your abdominal muscles and may worsen the condition. These include:
- Traditional crunches or sit-ups.
- Planks or push-ups without proper modifications.
- Heavy lifting, especially without core support.
Instead, focus on low-impact, core-stabilising exercises such as pelvic tilts, diaphragmatic breathing, or modified planks under the guidance of a physical therapist or fitness professional.
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