That Word You Have Trouble With: Diastasis Recti
I’m usually anti do’s and don’ts when it comes to how to care for your body during pregnancy and postpartum. The fitness industry loves to list out exactly what you should do, but I’ve discovered in the 10+ years I’ve worked with women that every body is so different and there is no way a blanket list can be given to every single woman.
That said, I do have two rules when it comes to Abdominal Diastasis:
Don’t Assume
Don’t Panic
I’m going to follow my own #1 rule and take a moment to explain the basics: What is an abdominal diastasis? And how the heck do you pronounce it?!
The definition of diastasis from the Merriam Webster dictionary is as follows:
Diastasis (noun)
di·as·ta·sis | \ dī-ˈas-tə-səs \
plural diastases\ -ˌsēz \
Medical Definition of diastasis
an abnormal separation of parts normally joined together
An abdominal diastasis is when the rectus abdominis AKA “the six pack muscles” separate during pregnancy in order to make room for a growing baby. This is normal, even if the above definition suggests otherwise.
You may sometimes see or hear it referred to as Diastasis-Recti because this particular separation is one of the rectus muscles, hence the term, Diastasis Recti.
(I can go ahead and give you an out by suggesting you simply call it an Abdominal Separation.)
Now that you understand the terminology, let’s talk about why I have the rules I have.
Don’t Assume:
Most women assume their doctor or midwife checked them for an abdominal separation at their 6-week clearance appointment. This is not necessarily true! Oftentimes, it’s not something an OB or midwife knows much about. It’s simply not their expertise, and that’s ok!
My very amazing and well-respected midwife was completely honest with me and told me she wasn’t even going to check me because I knew more about diastasis than she did. I appreciated her honesty. And she was right: while birthing babies is certainly not my expertise in the least, it IS my expertise to help a woman discern if she has an abdominal separation and then to help her heal.
I’m not saying every Pilates teacher knows this information and I’m not saying every doctor or Midwife doesn’t, which is precisely why I have my rule #1: Don’t Assume ANYTHING.
Don’t Panic:
When I check a woman for a Diastasis and confirm she does indeed have one, I try to preface it by saying, “Don’t panic, this is completely normal!” If I don’t say that first, I see a wave of complete and utter fear wash over her face.
It doesn’t feel good to hear something is wrong with you and unfortunately, researching what a Diastasis is can lead to misinformation and fear-based advice. It makes sense that so many women end up feeling like this is something they’ll never come back from.
While having an Abdominal Separation is normal, there are also many things that can be done for it. “Normal” does not mean “do nothing.” You’ll need to start by rebuilding some of your body’s foundation. Ideally, you’ll work with a practitioner who can assess what exactly is ideal for you to be doing or not doing as you regain strength and heal postpartum.
Now, I have to admit that I texted my Pelvic Health Physical Therapy friend at 3 weeks postpartum in a panic that I had zero abs and also couldn’t engage my pelvic floor. Even with all my training, I thought this was going to be my reality for the rest of my life. Thankfully, she reminded me that this is normal, and I was open enough to listen.
Ultimately, the best thing you can do for yourself when healing postpartum is to ask questions and make sure you’re advocating to receive the right type of support. If the answers you find are not supportive, ask someone else. And once you do receive the support you need, share it with others so the right information can keep circulating. It sure beats making assumptions or panicking.
And remember, while it’s ideal to be checked early so you can start rebuilding your body’s foundation, it’s also important to know that it’s never too late. I helped my mother heal her diastasis at 26 YEARS postpartum. If she can do it, so can you!
