Abdominal separation, also known as diastasis recti, is a common condition that occurs when the abdominal muscles separate due to excessive pressure. It often happens during pregnancy but can also occur in individuals who engage in activities that put strain on the core. If left unaddressed, it can contribute to discomfort, weakness, and changes in posture.
In addition, this condition can affect daily activities, posture, and overall core function. While it is commonly associated with pregnancy, it can also occur in individuals who engage in improper core exercises, heavy lifting, or experience significant weight fluctuations.
This article explores this condition, its symptoms, causes, and how to determine if you have it. We will also discuss practical steps to support recovery.
What is Abdominal Separation?
Medically referred to as diastasis recti, it occurs when the connective tissue between the rectus abdominis muscles (the ‘six-pack’ muscles) stretches and weakens. This creates a gap between the abdominal muscles, affecting core stability and sometimes causing a visible bulge in the abdomen.
This condition can vary in severity, from a small separation that causes mild discomfort to a more significant gap that affects overall core function and stability. The weakening of the connective tissue can impact posture, balance, and the ability to engage the core muscles effectively. Many individuals with abdominal separation symptoms report feeling a sense of weakness in their midsection, which can make everyday activities such as lifting, bending, or even standing for extended periods more challenging.
While diastasis recti is commonly associated with pregnancy, it can also be caused by other factors such as excessive intra-abdominal pressure from heavy lifting, chronic coughing, rapid weight gain, or incorrect exercise techniques. Understanding how the condition develops is crucial for both prevention and recovery.
Abdominal Separation and Pregnancy
Pregnancy is one of the most common causes of this condition. As the uterus expands, it places pressure on the abdominal wall, leading to the separation of abdominal muscles. Many pregnant women experience it, particularly in the third trimester when the baby’s growth accelerates. The condition can persist postnatally, affecting physical function and recovery.
During pregnancy, hormonal changes also play a role in softening the connective tissue to accommodate the growing baby. This natural process can contribute to the stretching and weakening of the abdominal wall. Postnatally, the abdominal muscles may not automatically return to their pre-pregnancy state, requiring targeted exercises and rehabilitation to restore strength and stability. Left unmanaged, persistent symptoms of abdominal separation can contribute to lower back pain, pelvic floor dysfunction, and poor posture.
Symptoms
The symptoms vary depending on the severity of the condition. Common symptoms include:
- A visible gap or bulge in the mid-abdomen, especially when sitting up or doing core exercises. This is one of the most noticeable signs of diastasis recti. The bulge may become more prominent when performing movements that engage the core, such as getting out of bed or sitting up from a lying position.
- Weakness in the core muscles. Individuals with abdominal muscle separation often struggle with core engagement, making it difficult to perform activities that require stability, such as lifting, bending, or maintaining good posture.
- Lower back pain. The weakening of the core muscles places additional strain on the lower back, which can lead to chronic pain and discomfort. Poor core stability may also result in compensatory movements that stress the back.
- Poor posture. Due to the lack of core strength and support, individuals with diastasis recti may develop postural imbalances, including excessive arching of the lower back or slouching of the shoulders.
- Difficulty engaging the core muscles during movement. Many individuals with abdominal separation (diastasis recti) find it challenging to activate their core muscles effectively, making exercises and daily activities feel more difficult.
- A feeling of looseness or instability in the abdominal area. Some individuals describe a sensation of weakness or instability in the midsection, as if their core is not functioning properly or lacks support.
How to Check If You Have It
A simple self-assessment can help you determine if your abdominal muscles have separated. Here’s how to check:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand behind your head and use the other to feel along the midline of your abdomen.
- Gently lift your head and shoulders off the floor, as if doing a small crunch.
- Feel for a gap between the abdominal muscles.
- If you notice a gap wider than two fingers, it may indicate separation of abdominal muscles.
If you suspect diastasis recti, consulting a physiotherapist can provide clarity on the extent of separation and the best approach for recovery.
Causes
Several factors can contribute to this condition, including:
- Pregnancy: The growing uterus stretches the abdominal muscles, leading to abdominal separation from pregnancy.
- Rapid weight gain or loss: Significant changes in body weight can place stress on the core.
- Repeated heavy lifting: Incorrect lifting techniques can lead to separating abdominal muscles.
- Certain exercises: Overloading the core with improper abdominal exercises can contribute to muscle separation.
- Genetics: Some individuals may have a genetic predisposition to weaker connective tissue, making them more susceptible to separation of abdominal muscles.
Abdominal Separation Exercises
Strengthening the core muscles in a safe and controlled way can help improve symptoms and encourage recovery. Below are some gentle exercises that may assist in the rehabilitation process:
1. Deep Core Activation
- Lie on your back with your knees bent.
- Place your hands on your lower abdomen.
- Inhale deeply and exhale while drawing your belly button towards your spine.
- Hold for a few seconds before releasing.
2. Pelvic Tilts
- Lie on your back with your knees bent.
- Engage your lower abdominal muscles and tilt your pelvis upward.
- Hold for a few seconds, then relax.
3. Heel Slides for Separated Abdominal Muscles
- Start in a lying position with knees bent.
- Engage your core and slowly slide one heel along the floor.
- Return to the starting position and repeat on the other side.
4. Seated Core Engagement
- Sit upright in a chair with feet flat on the floor.
- Engage your deep core muscles and hold for a few seconds before relaxing.
It is essential to avoid exercises that place excessive strain on the abdominal muscles, such as crunches, sit-ups, and heavy lifting, as these can worsen separation.
How Physiotherapy Can Help
Physiotherapy can play a crucial role in managing and improving symptoms of abdominal separation. A tailored rehabilitation plan may include:
- A personalised exercise programme. A physiotherapist will develop a customised exercise programme to help strengthen the core and restore function. These exercises will be carefully selected to avoid excessive strain on the abdominal muscles while promoting gradual recovery.
- Postural assessments to correct alignment. Poor posture can contribute to ongoing discomfort. A physiotherapist can assess your posture and provide corrective strategies to improve alignment and reduce unnecessary strain on the core.
- Education on proper movement techniques. Learning how to move correctly in daily activities, such as lifting, bending, and exercising, can help prevent further abdominal muscles from separating and support recovery. A physiotherapist can guide you through these movements to ensure they are performed safely and effectively.
- Guidance on when to safely return to more intense exercise. It is essential to gradually progress back to higher-intensity workouts without risking further damage to the abdominal muscles. A physiotherapist can provide a structured plan to help you regain strength and fitness while minimising the risk of aggravating the condition.
For those experiencing abdominal separation after pregnancy, physiotherapy can also support recovery by incorporating strategies such as perineal massage and pessary fitting when needed.
When to Seek Professional Help
If symptoms persist or worsen, seeking professional advice is recommended. Signs that may indicate the need for physiotherapy include:
- Continued weakness or instability in the core muscles.
- Difficulty performing daily activities without discomfort.
- Lower back pain that does not improve.
- A noticeable bulge in the abdomen that does not reduce over time.
A physiotherapist can provide a comprehensive assessment and develop a structured treatment plan to support recovery and improve core strength.
Final Thoughts
Abdominal separation is a common condition that can impact core strength and daily function. Whether caused by pregnancy, weight changes, or exercise strain, understanding the symptoms and taking steps towards recovery can help improve long-term health.
If you suspect you have it, performing a self-assessment and engaging in targeted abdominal separation exercises can be beneficial. Seeking support from a physiotherapist can provide additional guidance, ensuring a safe and effective rehabilitation process.For more information on managing abdominal separation, or to book an assessment, contact DX Physio today. Our team is here to support you with tailored treatment plans and professional care. Call us at (02) 99493770 or book an appointment online to start your recovery journey.
