The Connection Between Diastasis Recti, Poor Core Strength, and Low Back Pain in Men and Women
Introduction:
Diastasis recti, a condition commonly associated with postpartum women, is not exclusive to this demographic. It affects both men and women and can contribute to poor core strength and chronic low back pain. A weakened core due to diastasis recti can lead to instability, poor posture, and increased strain on the lumbar spine, making everyday movements more difficult and painful. Here at Integrative Physiotherapy, Maria Gayevski, Pelvic Floor Physiotherapist, addresses core dysfunction and its impact on overall musculoskeletal health.
Causes and Risk Factors:
Diastasis recti occurs when the connective tissue (linea alba) between the rectus abdominis muscles (your 6-pack muscle) stretches and weakens, creating a gap. Common causes and risk factors include:
Pregnancy and postpartum changes
Excessive intra-abdominal pressure from improper exercise or weightlifting
Obesity and rapid weight fluctuations
Chronic coughing or heavy lifting without core engagement
Poor posture and sedentary lifestyle
Symptoms:
Symptoms of diastasis recti and poor core strength include:
A visible bulge or doming along the midline of the abdomen
Weakness in the abdominal muscles, potentially making movements like getting out of bed or standing up challenging and/or painful
Low back pain due to decreased spinal support from the core
Pelvic instability and potential pelvic floor dysfunction
Poor posture and an increased risk of musculoskeletal imbalances
Diagnosis:
Diastasis recti can often be diagnosed through a simple physical examination. Maria Gayevski, Pelvic Floor Physiotherapist, performs a thorough assessment, evaluating core function, movement patterns, and muscle imbalances.
Physiotherapy Approach:
Physiotherapy plays a crucial role in managing diastasis recti and its associated issues. A structured rehabilitation program can help strengthen the core, close the abdominal gap, and alleviate low back pain. Key physiotherapy interventions include:
Deep Core Activation: Exercises focusing on the transversus abdominis as well as diaphragmatic breathing.
Corrective Exercises: Techniques like modified planks, dead bugs, and bird-dogs to strengthen the core without increasing intra-abdominal pressure.
Postural Training: Education on proper spinal alignment to reduce strain on the lower back.
Manual Therapy: Hands-on techniques to improve tissue mobility and facilitate muscle activation.
Progressive Strength Training: Gradually incorporating functional exercises to restore core stability.
Patient Education and Self-Management:
Managing diastasis recti and low back pain includes lifestyle modifications and core-friendly exercises. Patients can benefit from:
Modifying movements that worsen intra-abdominal pressure, such as sit-ups.
Practicing good posture to reduce unnecessary strain on the lower back.
Engaging in core-strengthening exercises daily, focusing on proper activation.
Conclusion:
Diastasis recti is often overlooked as a cause of core weakness and low back pain in both men and women. Addressing this condition through physiotherapy and targeted rehabilitation can significantly improve core strength, posture, and overall well-being. At Integrative Physiotherapy, we provide expert care in treating diastasis recti and related issues. If you suspect you have diastasis recti or struggle with chronic low back pain, consult a physiotherapist to develop a personalized treatment plan.
Call to Action:
If you are experiencing symptoms of diastasis recti or persistent low back pain, Integrative Physiotherapy is here to help. Contact us today to schedule an assessment with Maria Gayevski, Pelvic Floor Physiotherapist, and begin your journey to a stronger, pain-free core.
References:
Benjamin DR, van de Water ATM, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014;100(1):1-8.
Hills NF, Graham RB, McLean L. Comparison of trunk muscle function between women with and without diastasis recti abdominis at 1 year postpartum. Phys Ther. 2018;98(10):891-901.
Lee DG, Hodges PW. Behavior of the linea alba during a curl-up task in diastasis rectus abdominis: an observational study. J Orthop Sports Phys Ther. 2016;46(7):580-589.
Parker MA, Millar LA, Dugan SA. Diastasis rectus abdominis and associated musculoskeletal dysfunctions. Phys Ther. 2009;89(4):337-346.
