This archive report was first published on 23 June 2021.
Diastasis recti abdominis, a common condition affecting 60% of women worldwide, occurs when the abdominal muscles are stretched too far apart during pregnancy and fail to shrink back after giving birth.
According to PubMed Central, this condition can lead to lower back pain, constipation, urinary incontinence, and hernia.
Before starting any exercise routine, it's essential to confirm with your doctor that you have diastasis recti abdominis and rule out any underlying hernia.
When correcting diastasis recti abdominis, it's crucial to avoid exercises that strain the abdomen, such as repeated and forcefully done sit-ups and planks, which can worsen the condition.
Women who have just given birth should also avoid exercises that involve twisting the spine or working the abdominal wall against gravity, as they increase stress on the abdominal muscles and tissues.
Instead, try gentle exercises like pelvic tilts on hands and legs, single leg stretches, and stomach vacuum exercises, under the guidance of a fitness instructor specialized in post-partum recovery.
— Nancy Nzalambi, public health researcher
