First, a bit of anatomy to fully understand both conditions.
Diastasis Recti (DR).
The white fascial line is called the linea alba and it is what holds the two halves of your superficial abdominals (rectus abdominus) together and is actually very pliable. All of your abdominal muscles have attachments into the linea alba. When you are pregnant, you can think of this linea alba like taffy that gets a bit stretched and loose in the middle when you pull outward on both ends. This stretch is physiologically normal and is a way we can create more space for growing a human! Sometimes women mistake the overstretched taffy to be a giant ‘hole’ in our muscles, and that is not actually the case in most instances. Again, just a bit ‘stretchy’ like the piece of taffy that lost its tension.
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Umbilical Hernia (UH)
An umbilical hernia is a loss of anatomical integrity at the linea alba, meaning there is actually a hole in the taffy. This is where fatty tissue or part of your intestine can poke through the tissue, at the level of the belly button. This can cause the belly button to ‘bulge’ outward. So, a DR can sometimes lead to an UH but they are not the same thing!
What to do if you have DR or UH?
Having a DR or UH is NOT just a cosmetic concern. There are good reasons to pay attention and to seek appropriate resources for managing these conditions. We know that an imbalance in the core can lead to long term pelvic problems however there is good news! Your belly can look better, feel stronger and you can have less to no unwanted symptoms without ‘closing the gap’ or needing surgery for either condition although in extreme cases, this might be required.
Usually, DR that isn’t healing or an umbilical hernia can be related to an imbalance in your abdominal muscles, meaning something is tight or weak (usually both!) and can’t effectively do its job. A second but related cause is also a pressure issue, meaning the balloon of your core can’t accommodate extra forces being put upon it. Many factors come into play here, but how you stand, breathe and use your body day-to-day or during exercise could be causing excess pressure in the balloon. KNOWING THE WHY OF YOUR CONDITION IS VERY IMPORTANT FOR ADDRESSING IT. There is unfortunately no ‘one size fits all’ strategy for healing these conditions. Please see a pelvic PT for a full and individualized assessment of your condition(s) and how to best address it through lifestyle and behavioral modifications, hands on therapy, and specific exercises!
All women’s bodies are unique. If you would like to know more about how the above relates to your specific condition, email me here. Please also follow us on Instagram or join our private Facebook Group for a ton of free support on common women’s health concerns.
NEXT BLOG: BEYOND THE GAP: UPDATES FOR DR MANAGEMENT