Diastasis Recti (Tummy Gap)

Diastasis recti is a common condition experienced by many women after pregnancy. Sometimes it is known as ‘tummy gap’ or ‘baby tummy’ . It refers to a separation of the rectus abdominis muscles, the six-pack muscles running vertically down your centre abdomen. This separation widens the vertical midline of your abdominal wall, sometimes causing a visible "pooch" or bulge.

It is vital to book in for diastasis recti physiotherapy at Physio Katy in Beckenham as soon as you notice any signs of discomfort in this area, want to return to sport or as a part of your 6/8 weeks postnatal check up.

Why Does Diastasis Recti Happen?

During pregnancy, your body undergoes incredible changes to accommodate your growing baby. The muscles in your abdomen, particularly the rectus abdominis, stretch to make room for the uterus to expand. This stretching can sometimes cause a separation in the connective tissue (linea alba) that joins the two halves of the rectus abdominis muscle.

Is Diastasis Recti Normal?

The good news is that diastasis recti is actually quite normal, especially during the later stages of pregnancy. Estimates suggest that up to two-thirds of pregnant women experience some degree of abdominal separation. In most cases, the linea alba naturally tightens up again after childbirth, and the gap closes within 8-12 weeks postpartum.

Symptoms of Diastasis Recti

While not everyone with diastasis recti will experience symptoms, some common ones include:

• A visible bulge or "pooch" in your stomach, especially when you cough, strain, or contract your abdominal muscles

• Bloating

• Constipation

• Lower back pain, hip pain, or pelvic pain

• Weakened pelvic floor, which can lead to incontinence

• Difficulty regaining your pre-pregnancy shape

Checking for Diastasis Recti

If you suspect you might have diastasis recti, you can perform a simple self-check at home. Here's how:

• Lie on your back with your knees bent and feet flat on the floor.

• Raise your head and shoulders slightly off the floor, as if doing a mini crunch.

• Gently feel the area just above your belly button with your fingertips.

• If you can fit more than two fingers width between the rectus abdominis muscles, you may have diastasis recti.

It's important to note that this is a self-check and shouldn't replace a professional diagnosis. A women's health physiotherapist can perform a more thorough assessment to determine the severity of the separation and recommend the best course of treatment.

Treating Diastasis Recti

If we think that you are suffering from diastasis recti during your postnatal check up - Mummy MOT®, I will create a tailored physio recovery plan for you. This completely bespoke programme will contain exercises and movements that will work to close the gap between your stomach muscles and reduce the unpleasant symptoms associated with the condition. I will include visceral manipulation, kinesio-taping and proprioception training techniques.