Diastasis: What Is It and What to Do?
After childbirth, the body changes. And one of these changes is diastasis. This word may sound intimidating, but it actually refers to a very understandable thing: the separation of the rectus abdominis muscles.
During pregnancy, the abdominal muscles separate to make room for the growing uterus. This is a natural process. But sometimes after childbirth, they do not return to their original position completely. That's when people say: "there is diastasis."
You may notice that your belly doesn't seem to go away, even if you are already in shape. When lying down or trying to get up, it slightly "bulges out", a soft line or gap appears between the muscles. For some, it is completely unnoticeable. For others, it interferes with life — physically or psychologically.
It's important to understand: diastasis is not about appearance, but about function. When the muscles do not support the core as before, you may experience:
- back pain
- heaviness
- instability in the body's center
- breathing difficulties
- intestinal problems
What to Do?
First of all — don't panic. Many people have diastasis. And in most cases, it can be managed.
Secondly — not all exercises are suitable. Crunches, sit-ups, and exercises targeting the "straight muscle" can only worsen the situation. However, there are special techniques:
- breathing practices
- deep muscle activation
- gentle restorative workouts
Ideally — consult a specialist: a postpartum trainer, a physical therapist, or a physiotherapist. But even if that's not possible, you can start small:
- learn to breathe correctly
- engage the deep abdominal muscles (the muscle that "hugs" the core from the inside)
- give yourself regular but gentle loads
- track progress not by centimeters, but by sensations
Important to Remember
Your body is not broken. It has simply been through a lot. Diastasis is not a verdict or something "shameful." It is an invitation to recovery, step by step, with respect for what has already been experienced.
IVA can be there for you: to help you notice how your body changes, how it responds to movement, to breathing, to care. And to remind you — the journey to yourself begins not with a perfect belly, but with a gentle attitude towards it.