Let’s give your linea alba some love!
The linea alba is the thin fibrous band of connective tissue running down the center of your stomach. It connects your right and left abdominal muscles (the “six-pack” muscles). If this band of tissue becomes stretched out, your front abdominal muscles will pull apart from each other, leading to a condition known as diastasis recti or abdominal separation.
Diastasis recti is more common than you may think—and while it can be frustrating, especially for postpartum moms, there are ways to resolve it without surgery. Let’s learn more.
Diastasis Recti 101: 4 Things to Know About Abdominal Separation
1. Diastasis recti affects women and men.
Abdominal separation occurs in most pregnant women, to at least some degree, and —up to 100% of them according to some data! It also persists in up to an estimated 1 in 2 women postpartum. However, men can develop abdominal separation, too.
2. Abdominal separation is caused by increased pressure in the abdomen.
Your abdominal cavity always has some amount of pressure inside it, but too much can weaken your linea alba and lead to diastasis. A growing baby bump is the most common cause of this (especially if you’ve had multiple pregnancies). Other potential factors include:
- Lifting heavy weights with improper breathing or posture
- Rapid change in body weight
- Advanced age
3. Diastasis recti is associated with other health problems.
Research, including a February 2021 study published in the Journal of Clinical Nursing, suggests that people with abdominal separation are more likely to experience lower back pain, bloating, stress incontinence, pelvic floor dysfunction, painful sex, constipation, and hernias.
Abdominal separation also causes visible bulging, doming, or a “pooch” like appearance in the stomach.
4. When it comes to abdominal separation, not all exercises are created equal!
Research shows that deep core stability exercises—the kind we teach at ITR Physical Therapy—are effective for treating abdominal separation and improving quality of life. No wonder the American College of Obstetrics and Gynecologists recommends abdominal strengthening exercises as a way to reduce the incidence of diastasis among pregnant mamas.
But certain exercises, like crunches or planks, can actually worsen abdominal separation, along with any exercise or activity that puts too much pressure on the abdomen. We see this a lot in people who use incorrect breathing patterns (e.g., holding their breaths and bearing down) while lifting heavy objects!
My recommendation? Consult with a pelvic physical therapist who can show you which exercises are safe for you as you heal from diastasis—and how to do them correctly.
Do I Have Diastasis Recti? Try This At Home Test
The best way to know for sure if you have abdominal separation is to consult with a healthcare provider, such as a pelvic physical therapist. But I’m all for taking more control over your own health and learning about your body!
In this spirit, here’s a quick at-home test you can do to check for diastasis recti. To start, lay down on the ground with your feet flat and knees bent. Then:
- Place three fingers in the center of your stomach, just above your belly button. Make sure your fingers point toward your back
- Gently press your fingers down into your belly
- Slowly exhale as you raise your head and shoulders a bit off the ground. This causes your abdominal muscles to contract. If diastasis recti is present, you will feel a gap widening beneath your fingers.
Worried about Abdominal Separation?
If you’re a man or woman living near McLean VA or Bethesda MD and concerned about diastasis recti symptoms, contact ITR Physical Therapy today at 301-770-7060 to schedule an appointment. Get the solutions you need to heal and strengthen your core and pelvic floor!