“Mummy tummy” and “men” don’t seem like they belong in the same sentence, do they? But keep reading! You might just be one of the many men diagnosed with Diastasis Recti.

Have you ever wondered about that vertical bulge on your stomach that you chalked up to weight gain or too much beer?

Are you experiencing discomfort in your abdominal area, difficulty breathing, lower back pain and constipation?  If you’ve at least checked more than one item from that list, you might have mummy tummy, or better known as, Diastasis Recti. And yes, men have it too. Some call it a guy gut.

Just how many men share the same worries as you, you might ask? To put things into perspective, the phrase “diastasis recti in men” gets a whopping 4,400 searches monthly in Google. Yes. Monthly. So rest assured that you are not alone in this battle.

I’m sure you have some burning questions, so in this article we’ll talk about the why’s and what’s of diastasis recti but most especially the how’s of diastasis recti treatment for men.

That’s right! Diastasis recti can be treated.

First off, what is diastasis recti (DRA)?

Guide to Diastasis Recti

The term “diastasis” comes from the Greek word meaning “to separate.” Diastasis recti refers to separated abdominal muscles that run vertically on either side of the navel from the breastbone to the pubic bone.

Diastasis recti, or abdominal separation, are common in pregnant women and new moms—nearly two-thirds or more experience it. It does not, however, mean that diastasis recti in men is impossible and that is why you are reading this article.  To know more about DRA and  symptoms of diastasis recti you can check out this resource.

This occurs when too much pressure is exerted on abdominal muscles. The strain causes them to separate through the middle, allowing what’s normally protected behind the abdominal wall to push through. It can result in a vertical bulge, or “bubble gut,” in men.

It’s also associated with a stretching and thinning of the connective tissue that binds the vertical muscles on each side of your belly button, known as abdominis recti.

It develops in men gradually over time and it is due to some unhealthy practices (which we will later explore) and is noted by a protruding bulge in the mid-abdomen. It can be fully seen when doing a sit-up exercise however it is often misdiagnosed simply as weight gain due to the lacking tone, or tension, of the muscles and the look of a pooch.

Diastasis recti is actually more common than you think. It can also be found even among infants due to muscle development problems, and of course pregnant women due to the abdomen stretching from a growing uterus.

Diastasis recti in men may happen due to several factors:

1. Incorrect Exercising

Exercise without the proper knowledge of techniques and safety precautions is equally as harmful as a sedentary lifestyle. Consequently, it is important to know what type of workout routine or strength training exercise suits your physique best. Crunches, sit-ups and some weightlifting exercises can lead to diastasis recti.

2. Abdominal surgery where they fill your belly up with air.

3. Car accidents which puts force on the abdominal muscles

4. Taking steroids can weaken the connective tissue

5. Genetic or Medical Predisposition

Past medical conditions can lead to more complications that may result to diastasis recti.  However some health conditions are unfortunately hereditary, meaning that the risk is higher in those with family members that have this condition but personally, I think that the silver lining in knowing one’s medical history is knowing what to look out for and having enough time to prepare.

6. Excess Weight and Obesity

image courtesy of Bio Bean

In men, diastasis recti can occur from gaining extra weight. This does not only mean excess body fat deposits but also an excess in weight in terms of muscle – which is the reason why quite a lot of heavyweight power lifters and body builders have the “bubble guts.”

Normally, extra weight for women usually accumulates on the hips, which makes non-pregnant women less prone to diastasis recti, whereas men tend to add weight in the abdomen area first. When men rapidly gain weight, the extra pounds can apply increased pressure to the stomach muscle, causing diastasis recti in obese males, or overweight males, to occur.

7. Other Causes

Some causes of abdominal splitting can be due to other conditions. Sometimes swelling can occur in the abdomen as a result of fluid filling into the abdominal cavity. This can happen in people with cirrhosis of the liver or cancer in the abdominal walls. Age may also play a role as diastasis recti in older adults, which is common, especially if they’ve been overweight for a long time.

Now, if you are considering just putting-up with it and brush it off as a cosmetic condition, you might however want to continue reading first. 

Not firming up your abdominal muscles and pelvic floor, you run the risk of promoting your condition to pelvic organ prolapse. Your pelvic floor is connected to your core, and to have healthy abdominal muscles the whole system needs to function well which includes a flat belly.

Pelvic organ prolapse is a condition that affects the pelvic support system. Prolapse happens when the rectum or bladder is swollen or dropping. It commonly affects females but does occur in men too.

Not a particularly delightful experience to look forward to, isn’t it?

How to Properly Check Yourself for a Diastasis