Diastasis Rectus Abdominus is finally getting some of the attention it deserves in the wide world, and people are learning that — while it’s very treatable — it can be part of a domino effect in core dysfunction and your abdominal appearance. For some people, their diastasis may be deep and wide enough that it becomes the biggest tipping point toward a vicious circle of symptoms that all stem from core weakness. For others, an “ab gap” may be of minor consequence. Let’s discuss how diastasis can create a cascade in your core strength.
The Domino Effect of Diastasis Recti on Fitness
Let’s say you’re not exercising because you lack energy, and you hate how it makes your lower back sore. We know that diastasis definitely plays into lower back pain because weak abs don’t support your spine. Ponder how this plays out:
- Diastasis recti
- Low back pain due to diastasis
- Less exercise due to back pain
- Weaker muscles due to less exercise
- Lack of energy due to weaker muscles
- Poor posture due to lack of energy
- Digestion compromised due to poor posture
- Constipation due to poor digestion
- Inflammation due to constipation
- More pressure on the connective tissue (fascia) of the abs due to all of the above!
“Are you broken? Are you beyond repair? No, all of this is treatable, and the cool thing about this circle of symptoms is that you can find a professional to enter your circle at any point and start changing your situation.”
—Beth Learn, Fit2B
5 Things that Redirect the Domino Effect of Diastasis
As I discuss in the video blog (vlog) above, you can stop the falling dominos by shoring up ONE thing. Seeking professional help is always ideal, but there is a lot you can do yourself.
Find a physical therapist who specializes in Diastasis Recti — Ask around and make some phone calls. This blog I wrote about finding a GOOD PT will help you know what to ask. Sadly, some physios haven’t pursued further education on this topic.
Utilize diastasis-aware fitness that doesn’t exhaust you — While you are waiting for your PT appointment, you can exercise in ways that will complement core rehab. This is what we provide here on Fit2B with over 200 workouts for you to choose from that range from easy 5 minute routines to challenging hour-long-plus workouts. Every exercise video incorporates cues for core integration that favor bellies that have been through a lot!Learn about Fit2B workout memberships
Keep a food journal — Even for a few days, if you aren’t already aware of what you might be eating that’s causing you to carry a “food baby” in your belly, keeping a log of your nutrition can be a game changer. Chronic inflammation in your gut can put constant pressure on your abs.
Get more sleep — I know what you’re thinking, but your body rebuilds while you’re sleeping. Try to practice good sleep hygiene as much as you can right now: build your own bedtime routine, avoid caffeine and screens right before bed, and check out our relaxation videos here on Fit2B.
Surgery — Sometimes — after exploring everything else, if every domino has fallen — surgery is needed. It’s treated like the black sheep of the diastasis treatment world, but sometimes people run out of dominos. The good news is that physical therapy, proper nutrition, TummySafe fitness like we provide here on Fit2B, and establishing sleep hygiene habits ALL can help improve surgical outcomes. Read a couple of surgical success stories here.
Our Podcast about Diastasis Recti
If you haven’t already done so, please click here to listen to our podcast about all things fitness, core, and Diastasis Recti–related. We have 2 seasons out now, and almost every episode features a guest expert.
In that particular episode, we delve into the depths of abdominal separation and discuss how diastasis impacts our fitness choices.
To summarize, even if you think your Diastasis Recti is your biggest domino that’s causing a cascade of unpleasant things that are lowering your quality of life, what I’m suggesting here is that you take care of some of the other dominos that are likely circling back to hit your diastasis. For instance, Raisin Bran and a squatty potty are my weapons against constipation. Keeping my room colder, using a fan for white noise, and reading Lord Of The Rings are all part of my sleep hygiene plan. I also continue to apply TummySafe fitness methods. Keeping those dominos standing helps keep my DR-Domino upright as well.
What are your thoughts?
Leave a comment and let us know what you think of the domino effect of Diastasis Recti . Have you thought about how your core is one big circle of things that effect other things? If you’ve dealt with diastasis, what do you think was your biggest domino?