Before and After: Diastasis Recti

Q: Can you fix Diastasis Recti without surgery?

Yes! There have been many women who have completed the RYC ® 12 -Week program and seen their diastasis recti close considerably, if not all the way. It’s not only possible to heal diastasis recti without surgery – in many cases, you can also restore core strength and full-body function without the need for invasive procedures.

Diastasis recti is a complex injury which depends on time and personal dedication to heal. The results of the healing process are convoluted at times. Many programs and health “experts” try to lure you into their flat belly programs and value looks over functionality.

Understanding that a healthy body does not necessarily equate to a toned, slim, and sexy body is the best mentality when approaching your healing process. In this article I will attempt to answer any questions you have regarding before and after diastasis recti while also kicking culturally fueled health tips to the curb.

Table of Contents

What is diastasis recti?

Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge.

This separation can range from being isolated above the belly button, within the belly button, and below the belly button sitting above the pubic bone. In some cases, the separation encompasses the entire mid section of the core.

Before and After: Diastasis Recti

I hate before and after pics. The truth is: they are a sham and they don’t really tell the real story. They do not encourage us to be healthy long term and they breed a false ideal of how you should look and feel. How you look IS NOT an indicator of health!

Get free expert advice and start your Diastasis Recti healing journey today

Lies Of Before & After Culture

Before & After Measures Progress Based on Looks

How you look has nothing to do with how healthy you are. Many athletes and bodybuilders have constant back, shoulder, core issues and pain despite their healthy and toned appearance. In many cases, athletes and bodybuilders have a diastasis recti without even realizing it! Buying into an appearance based program only damages any attempts at building a stronger and more functional core and balanced body. You can still have a belly and be healthy with a functional, strong core.

How You Look is Measured by How Fit You Are

Fit does not equal health. Being fit, just like having a slim and flat belly, does not make you pain or injury free. Having abs that are too tight, taught, and tense can go hand in hand with lower back pain, incontinence, painful sex, and even the development of a diastasis recti. A toned core does not mean a healthy core.

Sculpted arms and shoulders can accompany shoulder injuries and pain. A tight butt can go hand in hand with incontinence, painful sex, and back pain as well! Just because you have the tightest body or are sculpted like a Greecan goddess does not mean that you are free from painful injuries or have a healthy body. An appropriate before and after mentality encourages function–ridding yourself of injuries, pain, struggles, and weariness–and focuses on building a strong, balanced, supple, and empowered body that makes exercising almost effortless.

Before & After Denies an Opportunity for a Health Journey

Instead, Before and After culture influences us to become victims of fad diets and quick-fix solutions. The reality is: building strength, healing injuries, and becoming more able to accomplish tasks with ease takes time and dedication. Our culture is OBSESSED with Before and After. We shouldn’t be focused on how much we weigh, or how much fat we have, or how flat our bellies are, or how tight our butts are. Instead, we should focus on our wellness as being a way of life. An approach that cannot be measured by Before and After pics.

Take 3 steps toward regaining your ability to do the things you love

Diastasis Recti

Before and after diastasis recti rehab is complex. The mechanism for closure is not a cut and dry approach or result. I have many, many clients who have done Restore Your Core and although they have closed their diastasis recti, they still have a pooch. This can be confusing because many people believe that healing a DR equals flat abs.

Diastasis Recti Before

Before a diastasis recti is healed there can be a whole host of bodily function issues. Rectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The various symptoms that can accompany a diastasis recti range from:

Abdominal Bulge
Abdominal Gaping
Lower Back Pain
Sensation of Bloatedness without Bloat
Incontinence
Poor Posture
Constipation & Bloat
Doming or invagination of the linea alba when performing crunches or other traditional ab exercises
Difficulty with everyday activities due to a lack of core function.

Before healing takes place, you can be in a very uncomfortable or self-conscious place. If you are facing some of the issues above, it can be quite worrisome. However it is really important to understand that the After is not what appearance culture insists it is. I wish I had a quick-fix solution for diastasis recti, but I do not. The key to dealing with a diastasis recti is effective core training. The whole goal is to train your body to react and respond appropriately to your movement and activities.

Diastasis Recti After

A healthy body with a closed diastasis recti does not equal flat abs or lack of body fat. I never, ever try to sell flat abs with my programs. Some of my clients who are healed are functional but have a belly. With a diastasis recti the entire muscle system of the core is affected. This can also affect digestion which can, in turn, affect other systems. A realistic healing process is one which takes time … and then some more time.

Connective tissue heals super slowly and each body presents itself differently. What works for some may not be a guaranteed approach for others. The confusing part of the healing process is that some women who have a lot more belly fat can close their diastasis recti and the result is a functional and slim belly with flat abs; while some women who have little to no belly fat with a diastasis recti end the program with a functional core, but with a belly.

Discover the top 3 steps to heal your Diastasis Recti and get back to what you love

The After results of a diastasis recti looks like:

A functional and strong core that aids in your everyday movement

Having proper core loading strategies that encourage your whole body to take part in healing and getting stronger

Getting a functional core which includes bettering body alignment, breathing mechanics, and correct training in exercise.

Possibly diet modification because a diastasis can affect your digestion of certain foods causing an intolerance (I’m not a dietician, so I recommend consulting one if you’re having trouble with various foods).

Adding more load to your workouts in the form of heavier weights or more advanced movements to get you even stronger and more able.

And, finally, ditching flat belly culture and embracing a mindset that doesn’t fear movement or hold onto unhealthy expectations of outcomes and results.

Learning how to effectively approach core training is not rocket science. However, it does require a shift in many of us in how we use and think about our bodies. Closing a diastasis recti does not equate to flat abs or a sexy appearance. We are sold into that ideal again and again and it just isn’t fair. How deep the gap – not how wide – determines how long it will take to close a diastasis recti.

Got questions?

Does Diastasis Recti heal on its own?

Diastasis Recti abdominis is a common and natural effect of pregnancy. When the connective tissue thins to allow the abdominal wall muscles to separate, creating space for the growing baby, in most cases, this will return to normal in the weeks and months postpartum. It doesn’t happen naturally for some women, and they may need physical therapy if they don’t heal within 6 weeks to 3 months following delivery. Surgery is usually only considered in extreme cases if the gap does not close within a year of physical therapy.

What exercises should be avoided with Diastasis Recti?

A great way to prevent worsening your diastasis recti is avoiding exercises that can make it worse, such as crunches, planks and twists. It’s also important not to jump quickly out of bed or do anything else that causes a visible doming in the ab muscles. Instead, focus on safe diastasis recti exercises like those in RYC^®‘s foundational stages.

Can you fix Diastasis Recti without surgery?

Yes! There have been many women who have completed the RYC^® 12 -Week program and seen their diastasis recti close considerably, if not all the way. It’s not only possible to heal diastasis recti without surgery – in many cases, you can also restore core strength and full-body function without the need for invasive procedures.

Can physical therapy fix Diastasis Recti?

Connective tissue is slow to heal. Many men and women can use simple core-strengthening techniques to heal their Diastasis Recti. People working with a rehab program should only consider surgery if they have been working with a rehabilitation program or with a physical therapist to restore function for a minimum of 1 year. Surgery can fail or create other issues if one doesn’t address the underlying problem of excess intra-abdominal pressure. If the Diastasis Recti persists after one year of therapy, it would be appropriate to consult a surgeon.

What does Diastasis Recti look like?

The most common symptom of Diastasis Recti is a bulge in the center of the abdomen, especially when you strain or contract your abdominal muscles.

Is a Two Finger Gap Diastasis Recti?

Medically speaking, a separation of 2 finger widths or more is considered Diastasis Recti.

What problems can Diastasis Recti cause?

Diastasis recti can lead to back pain, digestive issues, urine leaking and lots of general discomfort. It can also stop you from being able to workout efficiently and reach your goals safely. In some rare cases tissue tears can lead to hernias where organs begin to poke out of the openings in your tissues. The RYC^® program targets full-body healing, not just cosmetic results, to address these long-term concerns.

Does belly binding help Diastasis Recti?

Belly binding is thought to help close the Diastasis Recti gap by wrapping a binder around your torso. However, wearing a splint or binder won’t strengthen or tighten the muscles – but it might provide support for lower back pain and other issues related to pregnancy (or postpartum) and be an appropriate tool in the later stages of pregnancy and early weeks postpartum.

Is running OK with Diastasis Recti?

Women often ask me if they should run with Diastasis Recti. They’re hoping for a definitive answer, but in my professional opinion, the response is not so simple. If you are well past the eight weeks postpartum, adding in low intensity exercises can be a great way to regain strength. However, this may look different for each person.

Is it belly fat or Diastasis Recti?

If you feel a gap or softness with muscles on either side, you may have Diastasis Recti. If you can feel the tensed muscles underneath your belly, you’re probably just dealing with some abdominal fat. The good news is that most cases of Diastasis Recti are temporary (and abdominal fat can be temporary too!).

Does drinking water help Diastasis Recti?

Water is essential for optimal health. To give yourself the best chance at healing, you need to get into good habits and maintain hydration – and that means hydrating with water! It doesn’t all have to be plain water; diluted juices or herbal teas are also encouraged for increased hydration levels.

Is Diastasis Recti a hernia?

Diastasis Recti, is not a Hernia. Clinically, a Diastasis can look like an Inguinal or Umbilical Hernia when flexing your abdomen; you may notice a bulge near the belly button.

Why does my stomach dip in the middle?

Diastasis Recti is a condition that develops when too much pressure is put on the abdominal muscles. This can cause the connective tissue between the rectus abdominis muscles to thin and create a bulge or a dip in the center of the abdomen. Depending on the activity and core engagement strategy, you may present with a bulge or a dip.

Can Diastasis Recti cause digestive issues?

Digestion issues are a common complaint among those that have Diastasis Recti. Speak to a registered dietician or nutritionist if this is an issue for you.