Diastasis Recti is a condition that many people experience without fully understanding what it is or how it affects their bodies. It happens when the muscles in your abdomen, known as the rectus abdominis, separate, usually due to pressure from pregnancy, weight gain, or heavy lifting. This condition can lead to a range of symptoms, with one of the most common being persistent belly bloating, a problem that many people find hard to solve.
If you’ve been struggling with a bloated belly that won’t go away, or if you’ve recently had a baby and noticed a bulge in your stomach, this article can help you understand how diastasis recti might be the cause. We’ll look at what diastasis recti is, how it causes bloating, and what you can do to feel better. Whether you live in the UK or elsewhere, learning about diastasis recti can help you take the right steps to improve your health and comfort.
What is Diastasis Recti?
Diastasis recti occurs when the two muscles that run down the middle of your abdomen (the rectus abdominis) separate. This can leave a gap in the abdominal wall, which can cause a bulge to appear in the stomach. The condition is often linked to pregnancy, as the growing uterus pushes against the abdominal muscles, causing them to stretch and sometimes separate. However, diastasis recti can also occur in men or people who have experienced significant weight changes, heavy lifting, or even persistent coughing.
When diastasis recti happens, the abdominal muscles themselves might still be strong, but the connective tissue between them becomes weak or stretched. This leads to a visible gap in the stomach, which may worsen when someone bends, coughs, or lifts something heavy. The severity of diastasis recti can range from mild to severe, and it’s not always easy to notice unless you are specifically looking for it.
How Diastasis Recti Leads to Belly Bloating
One of the most common issues people with diastasis recti face is belly bloating. When the abdominal muscles separate, it can affect the strength and function of the entire core, which plays a big role in supporting your digestive organs. Without strong muscles around the abdomen, it becomes harder for the body to properly manage the pressure inside the belly, leading to bloating.
In particular, the diaphragm, which helps regulate breathing and pressure in the stomach, can become less effective when the abdominal muscles are weakened. As a result, you might notice that even after eating small amounts of food, your stomach feels overly full or bloated. This is because the lack of muscle support means there’s more pressure on your digestive system. For people with diastasis recti, bloating isn’t just about the food they eat—it’s a result of the core muscles failing to provide proper support to the stomach and intestines.
In some cases, diastasis recti can even affect the pelvic floor, which is part of the system responsible for digestion and regular bowel movements. If the pelvic floor is weakened, it can lead to issues like constipation or slow digestion, both of which can contribute to bloating. This is why some people with diastasis recti may also struggle with other digestive problems alongside the bloating.
Common Symptoms of Diastasis Recti
While the most noticeable sign of diastasis recti is often a visible bulge or gap in the abdomen, the condition can lead to other symptoms that may affect your daily life. Some of the most common signs include:
- Visible Bulging in the Stomach: The separation of the abdominal muscles often causes a noticeable bulge, especially when bending or straining. This bulge may become more pronounced when you cough, laugh, or lift something heavy.
- Persistent Belly Bloating: Many people with diastasis recti experience bloating that doesn’t go away, even with diet changes. This bloating is often worse after eating and may feel uncomfortable or painful.
- Lower Back Pain: Since the abdominal muscles are weaker, the lower back may take on more strain, causing discomfort or pain, especially during activities like standing or lifting.
- Poor Posture: With weakened abdominal muscles, it can become harder to maintain good posture. This may lead to slouching or leaning forward, which can worsen symptoms over time.
- Pelvic Floor Problems: A weak core can also affect the pelvic floor muscles, leading to issues like incontinence or pelvic discomfort.
- Difficulty with Core Exercises: People with diastasis recti may find that traditional core exercises, such as sit-ups or crunches, are difficult or even painful due to the muscle separation.
It’s important to note that not everyone with diastasis recti will experience all of these symptoms. For some, the condition might be barely noticeable, while others may struggle with bloating and discomfort on a regular basis. Regardless of the severity, it’s important to pay attention to these signs to address the condition early.
How Diastasis Recti Affects Your Digestion
Many people with diastasis recti don’t realise that their digestive issues—like bloating, gas, or constipation—could be linked to the condition. When the abdominal muscles are weak or separated, it can interfere with how well the digestive system works. For example, the diaphragm, which helps control pressure and aid digestion, may not function as well, leading to slower digestion, trapped gas, and bloating.
In addition to this, the abdominal muscles play a key role in supporting the intestines and stomach. If these muscles are weakened or separated, the digestive organs may not be properly supported, which can contribute to issues like bloating or a sensation of fullness after eating. For some people, addressing the diastasis recti through exercises or other treatments can help improve digestion and reduce bloating.
How to Treat Diastasis Recti and Reduce Belly Bloat
While diastasis recti can be uncomfortable, the good news is that there are several ways to treat it and reduce the symptoms, including belly bloating. While surgery is an option for severe cases, many people can see improvements through less invasive treatments. Here are some of the most effective ways to manage diastasis recti:
- Core Strengthening Exercises: Focused exercises that strengthen the deep core muscles can help reduce the gap between the abdominal muscles. These exercises should be gentle and done under the guidance of a trained professional, such as a physiotherapist, to avoid worsening the condition.
- Improving Posture: Working on your posture can relieve pressure on the abdominal muscles. Practising good posture helps to support the core and reduce discomfort and bloating.
- Breathing Exercises: Deep breathing can help activate the diaphragm and relieve pressure inside the abdomen. These exercises can also improve digestion and reduce bloating.
- Adjusting Your Diet: While diastasis recti doesn’t come from what you eat, making small changes to your diet can help reduce bloating. Avoiding foods that trigger gas, such as beans, carbonated drinks, or certain vegetables, can provide relief. Eating smaller, more frequent meals can also help reduce feelings of fullness.
- Seeing a Specialist: If you’re struggling with diastasis recti, working with a physiotherapist who specialises in this condition can be incredibly helpful. They can guide you through safe exercises and strategies for reducing symptoms, such as bloating.
- Surgical Intervention: In very rare cases, surgery may be needed if diastasis recti is severe and does not respond to other treatments. Surgery typically involves stitching the muscles together to close the gap and restore abdominal strength.
Conclusion
Diastasis recti is a common condition that can lead to persistent belly bloating and other digestive issues. Whether you’re dealing with bloating, a visible bulge in your stomach, or back pain, understanding the connection between diastasis recti and these symptoms can help you take the right steps toward feeling better.
If you’re struggling with diastasis recti or bloating, it’s important to seek advice from a physiotherapist or specialist who can guide you through safe and effective treatment options. With the right exercises, posture adjustments, and lifestyle modifications, you can narrow the gap and enhance your abdominal health. For more information and personalised guidance, visit re-centre and start your journey towards a healthier, more comfortable body.
