Do you fully understand the signs and symptoms of diastasis recti and back pain?
You probably don’t. Many people think of it as a condition that affects the abdomen and surrounding areas only, however, it can actually wreak havoc on various parts of the body.
Particularly, long-term diastasis recti have been associated with chronic back pain. If you can relate, let’s discuss how this condition can cause as well as some DR exercise to help you fix this issue for good.
How Diastasis Recti Causes Back Pain
Although it is a condition marked by a separation of the abdominal muscles, most seem unaware of the fact that many women suffer more pain in the pelvis and lower back than in the abdomen. This is due to
- Weak Muscles:
One of the top reasons DR causes back pain is that having weak abs makes it so your back will have to do the bulk of the lifting. This is especially problematic for new moms who often do things such as lift strollers, infants, car seats, etc.
- Prolonged Neglect:
Additionally, since many women are often unaware of the fact that they even have diastasis recti, to begin with, they often do their bodies much more harm than good. In order to repair your diastasis recti issues, you need to be making a conscious effort to counteract them each and every day.
Exercises for Diastasis Recti
Fortunately, although many women who suffer from this condition can do so for months or even years without recognizing it, once you realize you have diastasis recti, there are plenty of ways to start correcting this issue almost immediately! For instance
One very helpful way to fix diastasis recti is by doing Pilates exercises. You can improve your symptoms by doing simple moves such as pelvic tilts, bridges, clamshell, and deep core (transverse abdominals) breathing exercises, and much more.
- Good posture:
Practicing good posture is a great way to strengthen your core and eliminate back pain. Your Alignment is one of the most important factors in healing Diastasis Recti.
- Don’t Strain:
While it may be easier said than done, you should be avoiding any action that causes you to strain your abdominal muscles. Things such as heavy-lifting, jumping, heavy weight lifting, or even coughing without having your ab muscles supported will only worsen the damage.
How To Fix Diastasis Recti
No matter how long you have suffered Diastasis Recti, you can begin recovering today. Imagine being able to go back to the activities you love without suffering from back pain or incontinence. Or imagine feeling super confident in your body again. I have created a free core activation workout guide to address your ab separation. Get started today by clicking on the link below.