Diastasis Recti - Do I Have It?
Diastasis Recti is a fairly common condition that affects pregnant and postpartum women. It occurs when the rectus abdominis muscles (commonly known as your six-pack muscles) separate during pregnancy from being stretched out for baby. When the tissue loses elasticity from being stretched too far out, the gap in the muscles doesn’t close as much as it should. This is Diastasis Recti. This condition can affect 60% of women postpartum but often resolves itself within 8 weeks. There are still 40% of women dealing with this six months postpartum.
Diastasis Recti is a fairly common condition that affects pregnant and postpartum women. It occurs when the rectus abdominis muscles (commonly known as your six-pack muscles) separate during pregnancy from being stretched out for baby. When the tissue loses elasticity from being stretched too far out, the gap in the muscles doesn’t close as much as it should. This is Diastasis Recti. This condition can affect 60% of women postpartum but often resolves itself within 8 weeks. There are still 40% of women dealing with this six months postpartum.
Signs and Symptoms
A visible bulge or pooch above or below the belly button.
Softness or jelly-like feeling around your belly button
Coning or doming when you contract your ab muscles
Difficulty lifting objects, walking or performing daily tasks
Pain during sex
Pelvic, hip or low back pain
Poor posture
Urine leaking when you sneeze or cough
Constipation
Feeling weak in your abdominals
Self-Check for Diastasis Recti:
Lie on your back with your knees bent and feet flat on the floor.
Lift your shoulders slightly off the ground, keeping one hand behind your head for support. Almost like you are doing a sit-up. Look down at your belly.
Move your other hand above your belly button area, palms down and fingers towards your toes.
Use your fingers to feel for a gap in between your abs. See how many fingers can fit in between the gap between your left and right abdominals.
If you feel a gap of two or three finger widths and softness in your belly then it’s time to come in and see us! If left untreated then Diastasis Recti can lead to an umbilical hernia, increase in back pain, pain during sex, urinary incontinence, and pelvic or hip pain.
The great news is that this condition can be fixed with physical therapy, regardless of how long it’s been since you had a baby. Call the office to schedule an evaluation, 720-500-7450.
Pelvic Floor & Mental Health
October 10th is World Mental Health Day and often we don’t talk about the correlation between the pelvic floor and mental health. Mental health can play a huge part in our pelvic floor. Stress and worry can often cause us to clench our muscles. Tightening our pelvic floor muscles is a common stress reaction. When your pelvic floor muscles are too tight, it can cause constipation, painful sex, urgency and pelvic pain.
October 10th is World Mental Health Day and often we don’t talk about the correlation between the pelvic floor and mental health. Mental health can play a huge part in our pelvic floor. Stress and worry can often cause us to clench our muscles. Tightening our pelvic floor muscles is a common stress reaction. When your pelvic floor muscles are too tight, it can cause constipation, painful sex, urgency and pelvic pain.
On the other hand, if you already have pelvic floor problems, then they can also impact your mental health. We typically think of these as just physical problems but not being able to control normal bodily functions can create stress and embarrassment. They are often unpredictable and can make daily life a bit more challenging. You might be anxious or depressed because your disorder disrupts your routine, your relationships and your ability to participate in activities.
Learning how to relax is not only good for your emotional health but for your pelvic health as well!
Top Tips for Relaxing Your Mind & Body:
Press Pause - If you are finding yourself in a stressful situation, take a break and come back to it when you are ready.
Exercise - Gentle exercise can help you relax, work away the stress, and help you take it easy on your pelvic floor.
Breathe In, Breathe Out - Take a few minutes to diaphragm breathe to help minimize stress.
Go Outside - Spending a few minutes outside can help both your physical and mental well being.
Listen to Music - Turning up the volume on your favorite music can turn down the noise from the outside world.
Step Away from Technology - Swap an hour of screen time for something that you enjoy like reading or playing with your furry friends.
Once you have found a way to target your stress levels, then you can begin to strengthen your weakened pelvic floor muscles. We can help with that! Call us to schedule an evaluation, 720-500-7450.
Postpartum Favorite Things
Preparing for postpartum life can be a little overwhelming. There's a list for everything a baby needs but not always a list for what moms need. We have put together a list of our favorite things for after birth.
Preparing for postpartum life can be a little overwhelming. There's a list for everything a baby needs but not always a list for what moms need. We have put together a list of our favorite things for after birth.
Stool Softener - The first post birth poop might be a little painful, but you can get through it! Take a stool softener and drink plenty of water to help ease the pain.
Squatty Potty - The Squatty Potty helps align and open your bowel in a natural way so that there is less chance for straining. Anyone can use the Squatty Potty, not just postpartum moms.
Witch Hazel Pads - After pushing and straining during birth, hemorrhoids are fairly common. Witch hazel pads help with shrinking the blood vessels and can also help soothe your perineal area if you have stitches.
Perineal Spray - This spray acts as a local anesthetic to relieve any pain or discomfort from stitches.
Peri Bottle - Use with warm water and squirt toward vagina while you pee to dilute the urine so there's less stinging. You can also use it after to rinse off the area to keep from getting an infection.
Sitz Bath - A basin that sits over the toilet that helps ease vaginal soreness and any perineum swelling. It can also help with hemorrhoids or if you are recovering from an episiotomy.
Most importantly, Pelvic Floor Physical Therapy- We recommend coming in 4-6 weeks after delivery to start working on your postpartum body.
Was there something that you found helpful after delivery that isn't listed here? Please let us know! With new products coming out all the time, it's great to be able to add useful items to our list of recommendations to new moms!
Let's make sure to get your postpartum visit scheduled. Call us at 720-500-7450 for an evaluation.
Do You Have a Sudden Urge to Pee?
Beautiful weather in Colorado is here! Warm weather is the best for getting outside to run, bike, hike, fish and other fun activities in our beautiful state. To keep you cool and hydrated, there is a greater need to drink fluids or eat high water content foods.
Beautiful weather in Colorado is here! Warm weather is the best for getting outside to run, bike, hike, fish and other fun activities in our beautiful state. To keep you cool and hydrated, there is a greater need to drink fluids or eat high water content foods.
If you are someone that experiences a sudden urge to pee, peeing more frequently, leaking or pain in your lower abdomen, then you might have noticed worsening symptoms recently. Below is a list of drinks and/or fruits that can cause your bladder to be irritated and make even minor symptoms unpleasant:
Alcoholic beverages
Apples and apple juice
Cantaloupe
Carbonated beverages
Coffee (including decaf)
Grapes
Peaches
Pineapple
Tea
Tomatoes and tomato juice
One of the most common triggers is acidic foods, like tomatoes or orange juice. Another common trigger is coffee because of the caffeine. Sometimes chocolate can be a trigger as well because of the caffeine. The most important thing to remember is that everyone's triggers are different and eliminating one or two of the items from the list above might make all the difference. Make a food diary and see if you can narrow down any!
If you are still experiencing any leakage or a sudden urge to pee, then it's time to make an appointment for an evaluation. We are here to help with those issues as well as any pelvic floor or orthopedic needs! Call us today to set up a phone consultation, 720-500-7450.