How To Fix Diastasis Recti Years Later?
Once upon a time, you had excellent core strength. Okay, maybe it was average, but it was still core strength. And now–well, your abs aren’t pulling their weight anymore. It’s not that they don’t function; you sit, stand, and walk well enough. But you’ve had posture issues, back pain, and weak stomach muscles. This weakness may result from overstretching or injuring your abdominal muscles, a condition known as diastasis recti.
Causes Of Diastasis Recti
How do the abdominal muscles stretch? There are several causes of diastasis recti. Women may have a postpartum issue with these muscles since their stomachs stretch to accommodate the baby during pregnancy. Lifting heavy objects may also cause weak abdominal muscles. You may develop diastasis recti if you lift or move weighty objects daily; however, all it takes to overexert these muscles is one time of incorrectly lifting something large and heavy. Other things like rapid weight changes and severe coughing can affect your stomach muscles, too.
Diastasis Recti Treatments
Is there a way to correct diastasis recti? Absolutely! If your injury or pregnancy happened years ago, can you still get your muscles back in shape? Will you need surgery to strengthen your core again?
Exercise, physical therapy, breathing techniques, and surgical methods are the main ways to treat diastasis recti. Let’s examine these options to help you decide what may be best for you.
- Exercises – While there isn’t one surefire way to fix diastasis recti, you can start with exercises to help strengthen your stomach muscles. Any exercise focusing on the core–especially the deepest abdominal muscles–will benefit your diastasis recti. It’s a good idea to make sure the exercise doesn’t push your stomach muscles out. Avoid crunches, sit-ups, and jumping exercises since these can cause your stomach to protrude further.
- Breathing Exercises – Breathing exercises are as crucial for diastasis recti as physical exercises. Proper breathing, especially while you exercise, will lessen the pressure on your abdominal muscles. Take the time before and during your workouts to breathe in deep, deliberate breaths. The simplest method is practicing feeling your diaphragm move with every breath you take. And remember, in through your nose, out through your mouth!
- Pelvic Floor Therapy – Physical therapy methods that focus on the pelvic floor may help diastasis recti. These exercises and repeated movements can strengthen and stabilize the pelvic floor and abdominal muscles.
- Surgery – The surgical procedure to strengthen the abdominal muscles is called diastasis recti repair. After pregnancy, women can combine this technique with a cosmetic tummy tuck procedure to help eliminate sagging or protruding stomach tissue and tighten the muscles. A tummy tuck is also beneficial for people who have lost significant weight, those trying to regain core strength, or anyone with back or posture issues related to diastasis recti.
Regain Strength In Your Abdominal Muscles
You can reverse the effects of stretched abdominal muscles with some non-surgical techniques. Exercise, breathwork, and pelvic floor therapy help strengthen your muscles and take the pressure off them, allowing them to heal.
If you have a more severe case of diastasis recti, you may need surgery to restore your core strength. Dr. Alberico Sessa of Sarasota Surgical Arts can help repair diastasis recti during a tummy tuck. These procedures will smooth your stomach tissue, reinforce your abdominal muscles, and help you live more confidently. Call us at (941) 923-1736 to schedule your consultation with Dr. Sessa today.
