Diastasis Recti Abdominis (DRA): Physical Therapy Treatment & Recovery Guide

Overview

Diastasis Recti Abdominis (DRA) occurs when the "six-pack" abdominal muscles separate along the body's midline, creating a gap in your core muscles. Think of it like a zipper slowly opening down the center of your abdomen – the muscles that typically sit close together drift apart, affecting your core's strength and stability.

Research shows that this condition affects nearly 40% of women at one year postpartum, but DRA isn't just a postpartum concern. It can impact people of all genders and ages, including athletes, fitness enthusiasts, and individuals who regularly engage in heavy lifting. Whether you're a new parent, an active adult, or someone experiencing unexplained core weakness, understanding DRA is crucial for your path to recovery.

At Mendwell Pelvic Health, we frequently work with clients who have delayed seeking treatment because they thought their symptoms were "just part of life" after pregnancy or aging. However, with specialized pelvic floor physical therapy and proper guidance, many people experience significant improvement in their symptoms and return to their favorite activities with confidence.

Understanding DRA Symptoms

Living with Diastasis Recti Abdominis can affect your daily life in various ways. Common experiences include:

A visible ridge or dome-like bulge may appear along your abdomen's midline, especially when you're doing activities that engage your core. Many people notice this most when getting up from bed or during exercise. Beyond the visible signs, you might experience:

• Core instability that makes everyday tasks challenging, such as lifting your child or carrying groceries
• Lower back pain that seems to worsen throughout the day, particularly after periods of activity
• Changes in your posture that affect how you move and carry yourself
• Difficulty maintaining good form during exercise or daily activities
• Unexpected pelvic floor symptoms, including bladder leakage or feelings of pressure
• A persistent "pooch" in your lower abdomen that doesn't respond to traditional core exercises

What Causes DRA?

Understanding the causes of Diastasis Recti Abdominis helps us develop more effective treatment strategies. While pregnancy is a common trigger, several factors can contribute to this condition:

The primary cause involves increased pressure within your abdominal cavity, which can occur from:

• Pregnancy-related changes, including hormonal shifts and the growing uterus
• Repetitive strain from improper lifting techniques or exercise form
• Chronic conditions that increase abdominal pressure, such as persistent coughing or constipation
• Rapid weight fluctuations that stress abdominal tissues
• Previous abdominal surgeries that affect tissue integrity
• Genetic factors influencing connective tissue strength

How Pelvic Floor Physical Therapy Helps

At Mendwell Pelvic Health, our approach to treating Diastasis Recti Abdominis goes beyond simple core exercises. We understand that each person's experience with DRA is unique, which is why we develop personalized treatment plans that address your specific symptoms and goals.

Our comprehensive treatment process begins with a thorough evaluation of your core function, including:

• Precise measurements of your abdominal separation using specialized assessment techniques
• Analysis of how you breathe and manage internal pressure during daily activities
• Evaluation of your movement patterns and how they might contribute to your symptoms
• Assessment of your pelvic floor muscle function, which often works in concert with your abdominal muscles
• Understanding your personal goals and the activities you want to return to confidently

Our Treatment Approach

Working with our specialized pelvic health physical therapists means accessing evidence-based treatments tailored to your needs. Your personalized treatment plan typically includes:

Core Rehabilitation Strategies
‍We focus on rebuilding your core strength systematically, starting with fundamental exercises and progressing to more challenging movements as your body adapts. This includes specialized techniques for:

• Coordinating breathing with movement to manage internal pressure effectively
• Activating deep core muscles in functional positions
• Gradually returning to activities you enjoy while maintaining proper form
• Learning how to protect your core during daily activities like lifting and carrying

Manual Therapy and Education
‍Our hands-on approach combines:

• Gentle manual therapy techniques to improve tissue mobility
• Guidance on posture and body mechanics for everyday tasks
• Education about which activities to modify during your recovery
• Strategies for long-term core health maintenance

What to Expect During Treatment: Your journey to recovery typically progresses through several phases

1. Initial Assessment Phase: We begin with a comprehensive evaluation to understand your specific condition and establish baseline measurements.
2. Foundation Building: The early stages focus on learning proper breathing techniques and basic core activation patterns.
3. Progressive Strengthening: As your control improves, we gradually introduce more challenging exercises and functional movements.
4. Return to Activity: The final phase focuses on safely returning to your preferred activities with proper form and confidence.

Frequently Asked Questions About DRA

How long does it take to see improvement with physical therapy for DRA?
‍While everyone's healing journey is different, many clients notice improvements in their symptoms within 6-8 weeks of consistent treatment.

Can I exercise if I have Diastasis Recti Abdominis?
Yes, but it's important to modify certain exercises initially. Your physical therapist will guide you through appropriate progressions and help you understand which movements are beneficial versus potentially harmful during your recovery.

Is it ever too late to treat my DRA?
‍No, it's never too late to begin treatment for DRA. We've successfully worked with clients who have had separation for many years. While early intervention is ideal, improvement is possible at any stage.

Will I need to wear a support band or binder during treatment?
The use of abdominal support varies by individual. While some people benefit from temporary external support during specific activities, our primary focus is on developing your body's natural core strength and control.