Conditions, Women's Health Services
Diastasis Recti
What Is Diastasis Recti?
Diastasis recti happens when the two sides of abdominal muscles pull apart along the midline, creating a gap. This is usually caused by pressure on the connective tissue that holds them together—often during pregnancy, but it can also occur after major weight gain, intense workouts done incorrectly, or abdominal surgery.
Who Is at Risk?
This condition is most common in women during or after pregnancy, especially if you’ve had more than one baby, are expecting twins, or had a large baby. But it’s not limited to new moms.
Others who might be at risk include:
- People over 35, as tissues naturally lose elasticity with age
- Anyone who’s gained or lost a lot of weight quickly
- Athletes or gym-goers who strain their core without proper form
- People who deal with frequent coughing or constipation
If you’re not sure whether your symptoms are related, our team at Zest Clinic can help assess your situation and suggest next steps tailored to your needs.
What Are the Signs?
Some of the most noticeable signs of diastasis recti include:
- A bulge or doming in the center of your belly, especially when sitting up
- A soft gap you can feel between your abdominal muscles
- Weakness in your core
- Lower back pain
- Poor posture
- Issues with your pelvic floor (like leaking when sneezing or laughing)
We encourage patients to listen to their bodies and seek guidance if they notice any of these symptoms—early support can make a big difference.
Can It Heal on Its Own?
In many cases, yes—especially with the right kind of support. With gentle, targeted core exercises and a bit of patience, a lot of people see great improvements without surgery.
At Zest Clinic, we support healing through personalised rehab programs focused on gradual, sustainable progress. For more severe or persistent cases, we also help explore next steps, including referrals when needed.
What Helps—and What Doesn’t
What Helps:
- Deep core exercises that target your transverse abdominis
- Good posture and breathing techniques
- Wearing support garments, especially in early postpartum recovery
- Being mindful when lifting or getting out of bed
What to Avoid:
- Sit-ups, crunches, and planks (unless cleared by a pro)
- Heavy lifting without proper technique
- High-impact workouts too soon after childbirth
- Any activity that causes doming or makes your belly bulge outward
How Do You Know It’s Getting Better?
Everyone heals at their own pace, but here are some good signs:
- The gap between your abs is smaller or feels firmer
- There’s less bulging when you move or engage your core
- You feel stronger and more stable
- Your back pain or pelvic floor symptoms are easing up
We work with patients over time at Zest Clinic to check their progress and adapt their plan based on what’s working.
- The gap between your abs is smaller or feels firmer
Frequently Asked Questions
Can you still fix diastasis recti years later?
Yes! Many people begin treatment long after childbirth or surgery. If you’re unsure, Zest Clinic offers quick assessments to help you understand your options.
Are there exercises I should avoid if I have diastasis recti?
Absolutely. Avoid moves like crunches and planks unless guided by someone who understands the condition. Our team helps you learn what’s safe.
Is surgery the only solution for diastasis recti?
Not at all. Most people improve with non-surgical treatment. We focus on conservative care whenever possible.
How long does diastasis recti healing take?
It varies—some people improve in weeks, others over months. We offer ongoing support to help you stay on track.
How can I check if I still have diastasis recti?
There are self-check methods you can try at home, and we in Zest Clinic can also confirm it for you during a short clinic visit.
What happens if I ignore diastasis recti?
In some cases, it may worsen or cause additional issues like hernias or chronic back pain. It’s worth checking in early.
Why Choose Zest Clinic?
At Zest Clinic, we believe in a proactive approach to health. We are committed to providing an environment that is safe, comfortable, and equipped with modern medical technology. Our experienced medical professionals are dedicated to providing expert care with a personal touch.
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Knowledgeable and Caring Staff
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