Diastasis Recti Before and After Birth: What to Expect

Diastasis Recti After Birth 

The symptoms that stem from having Diastasis Recti are often similar to other postpartum conditions such as, incontinence, lower back pain, or a protruding tummy (“mum tum”). However, there is a simple way that you can check to see if you have Diastasis Recti and your healthcare professional can help you confirm this in a postpartum follow up appointment. Before starting any exercise, your doctor or midwife will need to deem you fit enough to do so following labour. One of the checks they will perform is to feel your abdomen to see if you have any gaps, a sign of Diastasis Recti.  

If your tummy muscles do not come back together, this leaves your core feeling weakened and so you might notice that actually the back/pelvic pain you're experiencing could be linked to Diastasis Recti. Other factors that can influence the severity of Diastasis Recti before and after birth can be: 

• If you are carrying multiples 
• If you are carrying a large baby 
• If you already had a weakened core before pregnancy 
• If you are pregnant beyond your late thirties 
• If you have previously had a c-section or other abdominal surgery 
• If you are overweight 
• If you are lifting things that are too heavy for you 

If Diastasis Recti is left untreated, it can also lead to further complications such as pelvic floor dysfunction, pelvic organ prolapse, and incontinence.  

If you plan to breastfeed your baby, there are certain feeding positions that can ensure you are sitting comfortably and your alignment is correct. There are lots of feeding positions to use, however if you’re recovering from labour with Diastasis Recti you’ll need to ensure your posture is correct so you’re not overstretching your core and your baby can latch on properly. Emily, a birth and postpartum doula, recommends that you sit at a 45 degree angle and allow your baby to lay on your front and “bob around” to find the breast and latch on. Not only is this more comfortable for your core but you’re allowing yourself to sit in a way that is healing instead of crunching your tummy.  

Learn more: My baby is a toddler now, why do I still look pregnant? 

Postpartum Recovery Process 

Following the birth of your baby, your Diastasis will start to come back together and within 3-6 months it can shrink back to how it was pre-pregnancy. If you think you might have Diastasis Recti, early intervention can be a huge advantage to recovering from it sooner.  

Although, some women manage their Diastasis Recti after birth for years until consulting a healthcare professional to recover from this through physiotherapy. Consulting a specialist to advise you on gentle, yet effective, exercises you can do each day will help your Diastasis recover from childbirth and pregnancy. In some cases where physiotherapy hasn’t been effective and your muscles are not functioning correctly, your healthcare professional may suggest surgical interventions to correct the Diastasis Recti.  

Diastasis Recti Repair 

In most cases, Diastasis Recti can be improved or resolved through Diastasis Recti therapy and exercises. Once you have been signed off by your doctor to resume gentle exercises, follow a tailored exercise plan to start building strength back into your core. Even if you plan on having more children, strengthening your core muscles in between pregnancies will help to reduce your chances of Diastasis Recti in the future.  

Wearing a pregnancy support band for exercise will keep your bump and core supported as you move so you have peace of mind as you stay active. After birth, wearing a postpartum support band can be really effective in your recovery as it stabilises your core and allows you to move freely. They are also suitable to wear if you have had a c-section.  

Learn more: What postpartum belly binding can do for your post-baby body 

Where non-surgical options have been implemented with little or no improvement, there are surgical procedures you can have done to correct your Diastasis. Your doctor will only suggest this if you are not planning on having more children as your muscles will separate again in future pregnancies. Some surgeries for Diastasis Recti can be carried out with small incisions as they stitch the abdominal wall back together. For severe Diastasis Recti that is causing discomfort and not functioning how it should, open abdominal surgery with a larger incision is required. 

Lifestyle Adjustments 

As tempting as it is to throw yourself into a new exercise regime to “fix” your muscle separation, a more subtle approach will be more beneficial to you in the long run. There are types of core muscle exercises that you should avoid doing when managing Diastasis Recti, such as crunches for example. A physiotherapist or personal trainer who is qualified in maternal recovery will be able to advise you on a safe fitness routine you can implement to regain strength in your core without incurring an injury.  

Making some minor lifestyle adjustments to help you manage your symptoms will give your body a better chance at healing and recovering from Diastasis Recti before and after birth. For example, continue to log roll as you get up or prop cushions behind you when you’re sitting on the sofa, so you’re not hauling yourself up and crunching your stomach quickly. Wearing a postpartum belly band is a great way to keep your core muscles aligned so you can continue to go about your day comfortably, knowing your core is supported.  

As your body will be in recovery for a while following the birth of your baby, it’s essential that you’re eating the right foods that can aid the healing process and give you the energy you need throughout the day. Our “Eating Well for Motherhood” guide is a great tool if you need some inspiration or knowing where to start to help you recover through nutrition. 

Support and Resources for Recovery 

Always seek advice from a medical professional before treating a self-diagnosis. You will want to ensure that the strategies you put in place are a help to your recovery rather than a hindrance. There are members on the Lola&Lykke Health Experts panel who specialise in postpartum recovery, physiotherapy, and conditions such as treating Diastasis Recti. You can ask your questions here and receive a response straight to your email. 

For further resources and advice from other communities, you can search for support groups on social media platforms, influencers who are on a similar journey to you that can recommend products to help your recovery, or read up on the Motherhood Manual guides for more advice as you navigate through the end of your pregnancy and begin your postpartum recovery.  

Conclusion 

With any maternity condition, the more you know and the sooner you apply the interventions, the sooner you will recover and restore your body’s strength and stability. Pregnancy and childbirth can change a lot about our bodies, and the changes aren’t always that obvious! With professional advice and support from maternal experts, you will be well equipped to begin your postpartum recovery.