Pregnancy, labor, and childbirth ae tough on the core and pelvic floor. While welcoming a new being is worth the work, many of us would like to avoid the toughest challenges. That leads many asking some big questions, like how to prevent diastasis recti. While you can never by shy of diastasis recti natural treatment, prevention is always better than cure.
Before going any further, Diastasis recti is abdominal separation of the rectus abdominis muscles, also referred to as the 6-pack ab muscle. What basically happens when the connective tissue in the middle of your abdominal muscles separate.
It is worth mentioning that the rectus abdominis runs vertically from the sternum to the pubic bone. The midline between those ab muscles is the Linea alba, which is what gets thinner as your belly grows during pregnancy.
Going back to our discussion topic; can diastasis recto be prevented? Well, diastasis recti is not 100% preventable, and most birthing people tend to experience it to one degree or another. However, you can reduce the risk of severe diastasis recti.
For this to happen, it pays off to understand the common risk factors for diastasis recti. In a nutshell, it usually occurs during the second and third trimester of pregnancy and the first 12 months postpartum. Things are not any different if you’ve previously had diastasis recti or pelvic floor dysfunction.
While not all pregnant or postpartum women experience diastasis recti, pregnancy is a significant risk factor. That’s more so the case if your pregnancies are close together, especially within 18 months of one another. The same goes if you’re pregnant with multiples, like twins or triplets, or if your growing baby has a high birth weight.
To prevent diastasis recti, be sure to breathe correctly. After all, it can be caused and made worse by too much or inappropriately managed intra-abdominal pressure. This tends to happen when we exert ourselves- lifting heavy, squatting, jumping, and pushing- while holding our breath. In this regard, make it the norm to exhale on exertion instead of holding your breath.
You should also remember to keep a close eye on your posture during pregnancy as you navigate your new center of gravity. Avoid tilting your pelvis forward or backward and instead stand as straight and grounded as possible. Be sure to research more about the best diastasis recti natural treatment.