Diastasis rectus abdominals (DRA) is a common condition many postpartum women are familiar with. If you haven’t been pregnant you may not even know what this condition is. But did you know you can get diastasis rectus abdominus without ever being pregnant? There are other reasons someone, including men, might develop DRA.
What is Diastasis Recti Abdominals?
DRA is caused by a separation in the rectus abdominal muscle due to increased intrabdominal pressure. The severity of the DRA is dependent on how wide the separation is.
When someone has DRA, they usually have a protruding abdomen making a woman look pregnant when they aren’t. In men, it may look like they have a “beer belly”.
When a person is affected with diastasis recti, they may experience
Leaking of bowel/bladder
Pain in spine, abdomen, pelvis, or pelvic floor muscles
Weakness, especially in the core
Incontinence
Constipation
A bulge or protrusion of their stomach
Causes of DRA Besides Pregnancy
This condition is due to increased intrabdominal pressure putting strain on the linea alba, the connective tissue between the two halves of the rectus abdominal muscle. When this happens, the connective tissue becomes weakened leading to a separation of the muscles.
Most often, this happens in pregnancy because of the weight of the uterus and the growing baby putting pressure on the tissues. But, there are other ways diastasis recti can happen.
Increased intrabdominal pressure can also be caused by:
Lifting heavy weights without proper form or breath control
Improper form performing abdominal exercises such as planks or push-ups
Playing sports such as tennis or golf and other activities that cause a lot of twisting through the torso
A family history of DRA
Increased weight gain, particularly in the abdomen
Poor posture
Repetition of any of these over time can slowly cause the rectus abdominal muscle to separate without ever having been pregnant.
If you suspect you have diastasis recti or have any of the symptoms listed above, you can perform a self-test at home. But, I encourage you to seek help from a pelvic health physical therapist. With a few visits, you can be on your way to healing and feeling more confident and strong in your body to be the best you can be. You will learn how to heal and prevent leaking, pain, and poor posture which are all preventable symptoms that show up as you age.
I also created a core strengthening and rehabilitation program to specifically heal diastasis recti abdominals. CORE+ Healing Diastasis Rectus Masterclass is a safe, scientifically-backed 12-week exercise progression designed to fit into a busy schedule. If you're looking for a comprehensive program full of knowledge and education about healing diastasis recti, this program is perfect for you.
I am also available to answer any questions you may have about any information in this article. You can email questions to becky@budandbloomptaustin.com.