Postpartum: If You Still Look Pregnant, It Might Be Diastasis Recti

The priority of most new mothers after childbirth is to heal and care for their baby. Healing and recovery doesn’t happen overnight- it is a process. On social media, we are bombarded with unrealistic standards of beauty/perfection alongside pictures of women/celebrities who had babies and ‘snapped back’.

Conciously or subcociously, we begin to imagine ourselves looking like the women in the pictures. We go on diets and workout endlessly in order to shed the baby weight. The motive for wanting to lose weight has to be right in order for it to be a seamless process. It took nine months for your body to grow your child, give it at least nine months to recover.

With that said, let’s get to the point.

You are working out at your own pace, eating healthy meals at the appropriate time and doing everything in your power to lose weight especially belly fat. It’s been eighteen months since you had your little one and you still look five months pregnant. Why?

You might have a condition called Diastasis Recti (DR). It is also known as Abdominal Muscle Separation.

Imagine an elastic band that is used to hold a bunch of sticks together for nine months. When the elastic band is finally removed, it would have stretched to the point of losing its elasticity. Your abdominal muscle (abs) is like the elastic band; as your baby grew, it stretched. After delivery, your abs are weak and separated hence your protruding belly.

Research has shown that diastasis recti is a common occurrence in women who have had more than one pregnancy, multiple babies a time or babies with high birth weight.

HOW TO TEST YOURSELF FOR DIASTASIS RECTI

Lie flat. Raise your knees upwards and make sure the palm of your feet is firmly placed on the floor
Put one hand on your belly with your finger pressing down on the midline beneath your navel
Use your other hand to support your head then bring your head and neck up in a mini-crunch position

If you feel a gap with the muscles closing around your fingers and can fit three or more fingers in that gap, you have diastasis recti. The good news is it can be fixed and we will be sharing tips.

TIPS

See a physiotherapist ASAP
Avoid Sit ups and Planks during workout or any exercise that will strain or cause the belly to bulge outwards. This will only make the separation worse
Avoid heavy lifting and backbends
Sit less, Stand more. This will help straighten your body up
Take walks
When walking, squeeze in your belly. Count to ten then release the muscles. Do this as many times as you can.
Wear a postpartum belt. This will not close the gap but it would help your back

Again, and most importantly, get professional help- see a physiotherapist!