How to Fix Diastasis Recti Years Later Australia: Expert Advice
Diastasis recti is a common condition that affects both men and women. It refers to the separation of the rectus abdominis muscles that run down the front of the abdomen. This separation can cause a bulge or protrusion in the midsection and can be significant enough to cause discomfort or even pain.
Diastasis recti is often associated with pregnancy or childbirth, but it can also occur as a result of weight gain, abdominal surgery, or improper exercise techniques. While many people aim to treat diastasis recti soon after it occurs, it’s possible to fix the condition years later with a combination of exercise and lifestyle changes.
If you’re seeking advice for how to fix diastasis recti years later in Australia, you’ve come to the right place. In this article, we’ll explore the causes of diastasis recti, how to diagnose it, and what steps you can take to treat it effectively.
Causes of Diastasis Recti
To fix diastasis recti years later, it’s essential to understand the underlying causes of the condition. As we mentioned earlier, diastasis recti can occur as a result of pregnancy or childbirth, but there are other risk factors to consider as well.
For example, rapid weight gain can put pressure on the abdominal muscles, causing them to separate. This is why some people experience diastasis recti following significant weight fluctuations, such as during a period of emotional eating or a medical condition that causes fluid retention.
Abdominal surgery can also lead to diastasis recti. This is because incisions made during surgery and resulting scar tissue can weaken the abdominal muscles and interfere with the fiber structure that holds them together.
Lastly, some exercise techniques can make diastasis recti worse or create new cases. Some experts believe that traditional abdominal exercises like crunches, sit-ups and planks can put too much pressure on the rectus abdominis and worsen the separation.
Diagnosing Diastasis Recti
If you suspect that you have diastasis recti, it’s essential to get a proper diagnosis. You should schedule an appointment with a qualified healthcare professional who can assess the severity of your condition and recommend appropriate treatment options.
During a physical exam, your healthcare provider will ask you to lie on your back with your knees bent and your feet flat on the floor. They will place their fingers at the midline of your abdomen and ask you to raise your head and shoulders off the floor.
If you have diastasis recti, your healthcare provider will feel a gap or bulge in the midline of your abdomen. They may also measure the distance between the two sides of your rectus abdominis muscles to determine the severity of the separation. In some cases, an ultrasound or MRI may be necessary for a more accurate diagnosis.
Treating Diastasis Recti Years Later
The good news is that it’s possible to fix diastasis recti years later with proper treatment. The key is to be patient and consistent in your approach.
There are several steps you can take to treat diastasis recti, including:
1. Strengthening Exercises
One of the most effective ways to treat diastasis recti is through a series of targeted strengthening exercises. These exercises help to activate the transverse abdominis, the deep muscle that runs beneath the rectus abdominis and helps to support the core.
Some exercises that can help with diastasis recti include pelvic tilts, kegel exercises, and the seated squeeze. Your physical therapist or personal trainer can guide you through a personalized exercise program based on your needs and abilities.
2. Posture Improvement
Good posture is essential for preventing and treating diastasis recti. Poor posture can put unnecessary pressure on the abdominal muscles, exacerbating the separation.
To improve your posture, focus on standing up straight and pulling your shoulders back. Avoid slouching or hunching over when you’re sitting or standing.
3. Lifestyle Changes
In addition to exercise and posture improvements, there are several lifestyle changes you can make to support diastasis recti recovery. These include:
– Losing weight if you’re overweight or obese
– Avoiding heavy lifting or straining
– Reducing stress through meditation, yoga, or other relaxation techniques
– Staying hydrated and eating a healthy diet
1. Can diastasis recti be fixed without surgery?
Yes, in most cases, diastasis recti can be fixed without surgery. A comprehensive treatment plan that includes exercise, posture improvement, and lifestyle changes can help to reduce the separation and improve core strength.
2. Is it possible to fix diastasis recti years after pregnancy?
Yes, it’s possible to fix diastasis recti years after pregnancy. However, the severity of the separation may be greater if you wait to address the condition. It’s important to work with a qualified healthcare professional to determine the best treatment plan for your needs.
3. Can diastasis recti be prevented?
While diastasis recti cannot always be prevented, there are steps you can take to reduce your risk. These include maintaining a healthy weight, practicing good posture, and avoiding exercises that place undue pressure on the abdominal muscles.
4. How long does it take to fix diastasis recti?
The length of time it takes to fix diastasis recti can vary depending on the severity of the separation and how quickly you begin treatment. Generally, it can take several months to see significant improvement. It’s important to be patient and consistent in your approach to treatment.
5. When should I see a healthcare professional for diastasis recti?
You should schedule an appointment with a qualified healthcare professional if you suspect that you have diastasis recti. Your healthcare provider can provide a proper diagnosis and make recommendations for effective treatment.
Diastasis recti can be a frustrating and uncomfortable condition, but it’s possible to fix it years later with the right approach. By focusing on targeted exercise, posture improvement, and lifestyle changes, you can reduce the separation and improve core strength. Don’t hesitate to seek help from a qualified healthcare professional for a proper diagnosis and treatment plan. With patience and consistency, you can reclaim control over your abdominal muscles and improve your quality of life.