Updated: Jul 8, 2022
Diastasis recti is a common condition which affect 60% of people. You might not know that you have diastasis recti as the separation of the abs does not cause any pain, though there may be other side effects and/or symptoms. Although the causes of diastasis recti may be out of your control, some effort can be done to lower the risk of developing diastasis recti. Here are 3 tips on how it can be done.
1. Safe Exercises
Pelvic tilts exercise can engage your transverse abdominals and work your pelvic floor. Follow the steps below for this exercise:
Lie on the ground with your knees bent and your feet planted flat on the floor
Press your lower back into the ground and pull your belly button down toward your spine
Keeping your lower back pressed into the ground, gently lift your pelvis up an inch and release back down, engaging your pelvic floor
2. Healthy Weight Gain During Pregnancy
Keeping your weight in the healthy range is important to help reduce the risk of developing diastasis recti. Maintaining a healthy diet will immensely help.
3. Don't Strain While Lifting
Certain day-to-day activities will require you to lift or carry things. It may be carrying grocery bags or carrying your toddler. These activities may put undue strain on your abdominals. Reach out to loved ones for help if you can.
Trying to keep a healthy body during and post pregnancy can be mentally draining. Take it one day at a time or even, an activity at a time so that it will not be too overwhelming for you.