What is Diastasis Recti Abdominis?
Diastasis Recti Abdominis (DRA) is commonly known as the separation of the abdominal muscles during pregnancy, which occurs to make room for the baby. But there is more to it than just that! Let’s break down the general anatomy first to help explain this in depth.
In the front of your core running from the ribs to the pubic bone sits the Rectus Abdominis muscle (aka, the 6 pack). There is a left and right portion of this muscle that is separated by a structure made up of connective tissue called the Linea Alba. During pregnancy, the Linea Alba lengthens, leading to increased distance between the left and the right rectus abdominis. I promise, these muscles are not tearing! The degree of DRA during each trimester varies, with the most lengthening occurring during the 3rd trimester. This is a NORMAL part of pregnancy.
Research has shown the prevalence of residual DRA after pregnancy to be about 33% at 12 months postpartum, however there was no greater prevalence of low back pain in those with and without DRA at 12 months postpartum (Sperstad, 2016). In other words, it’s all about the strength and function of the core as a whole, more so than the degree of separation.
What about Coning/Doming?
You know when you go to sit up and it looks like something is pushing though the center of your abdomen? That’s called coning or doming and shows a mismanagement of pressure in your core (also known as intraabdominal pressure or IAP). We currently have no evidence to support whether or not coning/doming makes DRA worse, however we do want to make sure you know how to properly activate your deep core muscles, especially after having a baby!
This is where we can help! Specializing in Physical Therapy during pregnancy and postpartum, we are experts in teaching you how to activate your deep core muscles, building the foundation for core exercise progressions to ensure you are properly managing intraabdominal pressure and optimizing your strength to help reduce DRA!
Interested in having a Doctor of Physical Therapy ensure you are optimizing your core? Contact us today by clicking the button below or calling/texting (301) 828-2247.
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