I recently received this question from a new mom about diastasis recti and constipation:
One more question, hope it’s not TMI but I want to know- is diastasis related to constipation?
Your intuition was correct. Constipation will worsen diastasis recti if you strain or bear down while going to the bathroom because this creates a bulging pressure in both the pelvic floor and the abdominal wall, forcing the rectus abdominis further apart. To reduce that bulging pressure, follow the tips in this blog post.
With some simple adjustments to bathroom habits plus core exercises proven to resolve diasasis recti in just 10 minutes a day, you will soon be on your way to a stronger core, better back health, more comfortable sex and improved pelvic function (no more leaking when you jump or sneeze!). You will not only feel better and more confident being active, but you will also look better as you restore the integrity of your abdominal wall.
On a side note, a magnesium supplement like Natural Calm taken nightly can really help reduce constipation, and chia seeds can also help ‘sweep’ things out and keep them moving. I’m not a doctor, so check with yours before adding any new supplements to your regimen. Fermented foods, such as sauerkraut & yogurt, are also excellent to restore the balance of flora — just be sure to start slowly with sauerkraut. A couple tablespoons at a meal to start and see how it goes.
With a few minor adjustments, you will notice an acceleration in diastasis recovery as you stop the chronic stress of bulging your abs on a regular basis. Yes, there is connection between diastasis recti and constipation. With minor adjustments and smart core training, you will soon be free of both. Good luck!