Diastasis Recti, which refers to the separation of the abdominal muscles (specifically the Rectus Abdominis muscles), is often associated with pregnancy. However, it can affect older women as well, even those who have never been pregnant. In older women, Diastasis Recti can occur due to a variety of factors, including age-related changes in the body, hormonal shifts, and lifestyle factors.
Causes in Older Women
Age-related muscle weakness: As we age, muscle tone and strength naturally decline. The connective tissue between the Rectus Abdominis muscles (the Linea Alba) can weaken over time, increasing the risk of separation.
Hormonal changes: Postmenopausal women experience a drop in oestrogen levels, which can lead to decreased collagen production and connective tissue elasticity. This can make the abdominal wall more prone to separation.
Weight fluctuations: Gaining and losing weight over time can strain the abdominal muscles and cause them to stretch, leading to Diastasis Recti.
Chronic pressure on the abdomen: Repeated heavy lifting, straining (e.g.: during bowel movements), or coughing can also contribute to abdominal muscle separation.
Symptoms
Visible bulge: You may notice a bulge or protrusion in the middle of your abdomen, particularly when you strain, sit up, or engage your core.
Lower back pain: The weakened abdominal muscles may contribute to poor posture and back pain.
Poor posture: Diastasis Recti can affect posture, making you appear to slouch more, which in turn may lead to additional muscle imbalances.
Treatment and Management
Physiotherapy: A Physiotherapist can design exercises specifically to strengthen the core muscles, targeting the deep abdominal muscles and pelvic floor muscles.
Posture correction: Focus on improving posture to reduce the strain on the abdominal muscles and prevent further separation.
Support garments: Some women find wearing abdominal binders or compression garments helpful in providing support to the core muscles as they heal.
Surgical options: In more severe cases, surgery may be recommended to repair the separation, especially if it causes significant discomfort or functional impairment.
Prevention
Maintaining a healthy weight, avoiding excessive abdominal strain, and incorporating core-strengthening exercises (under the guidance of a Women’s Health Physiotherapist) can help prevent or minimise the severity of Diastasis Recti in older women.
If you suspect you have Diastasis Recti or are experiencing symptoms, please come into PhysioMatters for an assessment and treatment plan, so that we can guide you in the appropriate treatment options.
It’s never too late to address your Diastasis Recti Separation!
We look forwards to meeting you soon!
Smiles
Danielle, Claire and Xan