Yes, diastasis recti can cause pain during exercise, especially if improper movements that increase intra-abdominal pressure are performed. Exercises like crunches, sit-ups, and planks can worsen the separation and lead to discomfort. Engaging in the wrong type of core exercises can further strain the weakened connective tissue and make the condition worse. The research and evidence-based Tupler Technique® teaches diastasis-safe exercises that strengthen the core without putting undue pressure on the connective tissue, preventing pain and further damage. You can learn more about these exercises with the complimentary Tupler Technique® Intro Program: here.
Understanding Diastasis Recti
Diastasis recti is a condition where the rectus abdominis muscles separate along the midline of the abdomen due to weakened connective tissue. It commonly occurs in postpartum women but can also affect men, athletes, and individuals who regularly engage in improper core exercises.
Common causes of diastasis recti include:
- Pregnancy and postpartum abdominal changes
- Performing high-intensity core exercises incorrectly
- Excessive weight gain or obesity
- Frequent heavy lifting without proper core engagement
- Chronic coughing or straining during bowel movements
Why Diastasis Recti Causes Pain During Exercise
Diastasis recti weakens the core muscles, making them unable to properly support the spine and pelvis. This instability can lead to:
- Lower back pain due to a lack of core support
- Pelvic floor dysfunction, leading to discomfort and incontinence
- Hip pain from misalignment and muscle imbalances
- Worsening of abdominal separation with incorrect exercises
Exercises to Avoid if You Have Diastasis Recti
Many traditional core exercises increase intra-abdominal pressure, worsening diastasis recti and causing pain. Avoid the following:
- Crunches and Sit-ups: These exercises place excessive strain on the weakened connective tissue, worsening the separation.
- Planks: Holding a plank position without proper core engagement can stretch the linea alba further.
- Leg Raises: Lifting both legs at once can increase abdominal pressure and cause pain.
- Twisting Movements: Russian twists and oblique exercises can pull the muscles apart rather than strengthening them together.
- High-Impact Movements: Jumping and running without proper core support can worsen diastasis recti.
Safe Exercises for Diastasis Recti
The key to exercising with diastasis recti is focusing on deep core engagement rather than surface-level muscle activation. Safe exercises include:
- Seated Transverse Abdominal Contractions: Sit with a straight back and engage your lower belly muscles, drawing them inward.
- Pelvic Tilts: Lie on your back with knees bent and gently tilt your pelvis upward while engaging your core.
- Modified Side-Lying Core Activation: Lie on your side and engage your core while keeping your spine neutral.
- Diaphragmatic Breathing: This helps strengthen the transverse abdominis without creating excessive pressure on the abdomen.
How the Tupler Technique® Can Help
The Tupler Technique® is an evidence-based program specifically designed to treat diastasis recti. Unlike traditional core exercises that can worsen the condition, this method focuses on:
- Muscle Repositioning: Using a diastasis rehab splint to support the muscles as they heal.
- Transverse Abdominal Strengthening: Performing diastasis-safe exercises to engage the core properly.
- Daily Movement Adjustments: Learning how to move, sit, and lift correctly to prevent further separation.
To start the Tupler Technique®, check out the Introductory Program.
Conclusion
Yes, diastasis recti can cause pain during exercise, especially if high-impact or incorrect core movements are performed. Avoiding exercises that increase intra-abdominal pressure and adopting safe, research-backed techniques like the Tupler Technique® can help heal your core and prevent further pain and damage. Understanding how to strengthen the transverse abdominis correctly is key to reducing discomfort and restoring core function.
For more information on the Tupler Technique®, watch this informative video and read the research article.
