Closing the Gap: Your Guide to Healing Diastasis Recti

Close-up of a patient’s abdomen showing diastasis recti separation, a common postpartum condition.

Diastasis recti is a common condition where the abdominal muscles separate, often due to pregnancy and heavy weight lifting. Pelvic floor therapy can help restore strength and function.

Have you found yourself googling:

“How to get rid of the mom pooch”

“Can men get diastasis too?”

“Why do I have diastasis if I’ve never given birth?”

“Exercises for belly bulge…”

Well, you’re not alone! Diastasis Recti is more common than you might think and isn’t exclusive to new moms—heavy lifting, abdominal surgeries, or even chronic coughing can be culprits.

In this blog, we’ll break down everything you need to know about this often misunderstood condition. From understanding what it is and how it happens to exploring practical steps for healing, we’ve got you covered with the knowledge and tools to take control of your recovery.

Let’s close the gap—literally and figuratively!

What is Diastasis Recti?

Diastasis Recti (DRA) is a condition where the two sides of the rectus abdominis (your “six-pack” muscles) separate due to excessive pressure on the abdominal wall. These muscles are connected by the linea alba, a band of connective tissue that stretches and thins under strain, creating a visible or palpable gap.

Labelled anatomical model of the abdomen showing the structure and layout of muscles and organs.

Understanding the anatomy of the abdomen is key to addressing diastasis recti and restoring core function.

While some degree of separation is normal—especially during pregnancy or with activities that increase abdominal pressure—persistent DRA can lead to more than just cosmetic concerns. It often contributes to core weakness, lower back pain, and even pelvic floor dysfunction as the body struggles to compensate for the lack of stability in the core.

What Causes DRA?

Understanding intra-abdominal pressure is essential for healing and preventing diastasis recti. This pressure is generated in your abdomen during everyday activities like breathing, moving, or lifting. A healthy core system—which includes the diaphragm, pelvic floor, and deep core muscles like the transverse abdominis (TA)—helps distribute this pressure evenly throughout the body.

When one of these components is compromised, the pressure seeks the path of least resistance, often targeting the linea alba, which can weaken and stretch over time.

Diagram comparing the core to a canister, illustrating how the diaphragm, pelvic floor, and abdominal muscles work together.

Your core works like a canister—the diaphragm, abdominal muscles, and pelvic floor must work together for strength and stability.

A helpful analogy for understanding intra-abdominal pressure is comparing it to a canister, like a soda can. This cylindrical shape has a top, bottom, and walls: in your body, the diaphragm acts as the lid, the pelvic floor forms the base, and the abdominal and deep back muscles make up the walls. For the system to work properly, all parts must function together.

The diaphragm moves with your breath, regulating the pressure within the abdominal cavity. The pelvic floor responds dynamically to the diaphragm, shifting with the pressure. Meanwhile, the abdominal and back muscles create a strong, flexible “tube” that stabilizes and protects the spine and pelvis during movement.

When one part of the canister is weak, overly tense, or uncoordinated, the entire system can become compromised. Just like a dented can struggle to hold in fluid, an imbalanced core can lead to instability, poor posture, and even pain. A well-functioning core system is essential for optimal movement, strength, and resilience.

Common Causes of DRA

Understanding the causes of Diastasis Recti (DRA) is essential for both prevention and recovery. DRA doesn’t just happen overnight—it’s often a result of various factors that place strain on the abdominal wall. Let’s explore some of the key contributors to this condition and how they can affect your body.

Illustration showing the various ways diastasis recti can present and where it might be located on the abdomen.

Diastasis recti can appear differently in each person. Here’s how it might look and feel on the abdomen.

Pregnancy:

During pregnancy, the growing uterus stretches the abdominal wall, placing increased strain on the linea alba. This natural process, while necessary to accommodate the baby, can contribute to the development of Diastasis. Hormonal changes, particularly the increase in relaxin, make connective tissue more pliable, allowing the body to adapt to pregnancy. While some abdominal separation by the third trimester is normal and even necessary, DRA can persist postpartum if proper recovery is not prioritized. This is why it’s essential to take proactive steps after delivery to support the healing of the abdominal muscles and restore core integrity.

Improper Core Engagement During Exercise:

Certain exercises can exacerbate DRA, especially when they involve repetitive forward pressure, like crunches, sit-ups, or lifting with improper form. Engaging the core incorrectly—whether by holding your breath or failing to activate the deep core muscles—can put extra strain on the abdominal wall.

Tip: Next time you’re performing these activities, check in with your breath.

Are you holding your breath or bracing too tightly? Ensuring proper core engagement can make a world of difference in reducing strain and supporting healing.

Chronic Straining or Pressure Issues:

Excessive strain from chronic coughing, constipation, or poor breathing patterns can significantly impact the pelvic floor and abdominal wall. These repetitive pressures create stress on the linea alba, making it more difficult for the muscles to stay strong and functional. Additional risk factors include obesity—particularly for those with an apple-shaped body pattern—as well as occupations that involve heavy lifting or frequent physical strain. Taking steps to manage these issues and reduce unnecessary pressure on the abdominal wall is vital for preventing DRA.

**Dispelling the Myth: Diastasis is NOT Just a Postpartum Issue**

Pelvic floor therapist assisting a male diastasis recti patient with proper lifting form and safe mechanics.

Safe lifting mechanics can protect your core and help with diastasis recti recovery. Pelvic floor therapy is for everyone! Yes, men, that means you too!

While Diastasis Recti is often associated with pregnancy, it’s important to recognize that it can occur in anyone, regardless of gender or reproductive history. DRA isn’t just a follow-up to childbirth—it can affect athletes, individuals who have never given birth, and even men.

The condition results from excessive pressure on the abdominal wall, and certain lifestyle factors, physical activities, or health conditions can increase the risk. By being mindful of the factors that contribute to abdominal strain and taking steps to strengthen and stabilize the core, you can reduce your risk and protect your body from developing DRA.

Do I Have Diastasis Recti?

Many people with DRA experience visible changes in their abdominal area, core weakness, and discomfort in their back or posture. If you’re noticing any of these signs, it could be worth checking in with a healthcare provider or a pelvic floor physical therapist for a professional evaluation. Here are some of the key symptoms to watch for:

Visible Bulge (A.K.A the “Mom Pooch”) in the Midline of Your Abdomen: You may notice a bulge or doming along the center of your abdomen, especially when sitting up or lifting your head.
Weakness in the Core Muscles: A noticeable lack of strength in your core, especially when trying to perform simple movements or exercises.
Lower Back Pain: Since your abdominal muscles help support your spine, core weakness can lead to lower back pain from a lack of support.
Poor Posture: A forward tilt of the pelvis or a “sway back” posture can indicate weakened abdominal muscles, contributing to poor alignment.
Feelings of Instability in the Abdominal Area: If you feel unstable in your core when lifting, moving, or during certain exercises, it may be a sign that your core muscles aren’t functioning as they should.
Breath Holding During Lifting or Core Exercises: Holding your breath or feeling strained while lifting or doing core exercises can also signal a weak core and possible DRA.

Self-Check for Diastasis Recti:

If you’re curious about whether you have DRA, you can perform a simple self-check at home. Here’s how:

Pelvic floor therapist performing a manual check on a postpartum patient’s abdomen to assess diastasis recti.

Postpartum appointments include diastasis recti assessments to guide recovery and build strength.

Lie Down: Start by lying on your back on a flat, firm surface.
Position Your Legs: Bend your knees and keep your feet flat on the floor, about hip-width apart.
Find the Area to Check: Using one hand, place your fingers just above your belly button. Begin with two fingers and adjust as needed. Make sure your fingers are positioned side to side (across your abdomen) rather than up and down.
Perform a Mini Crunch: Slowly lift your head and shoulders off the ground, performing a small crunch.
Feel for a Gap: As you lift, feel for a gap between the two sides of your abdominal muscles (the rectus abdominis). If there’s a gap, you’ll feel your fingers in a “valley,” with the abdominal muscles touching the outsides of your fingers.
Measure the Gap: Use your fingers to measure the width of the gap. A gap of 1 finger width is typically considered normal, while anything wider than 2 fingers may indicate DRA.
Check at Different Points: You can check the gap at different points along the midline of your abdomen: 2 inches above the belly button, at the belly button, and 2 inches below the belly button.

Performing this self-check can help you get a better sense of whether you might have DRA, but remember, it’s always a good idea to consult with a pelvic floor therapist for a professional assessment.

How It’s All Connected

The core and pelvic floor work together as a dynamic unit, supporting the spine, pelvis, and internal organs (remember our hammock analogy?). When DRA compromises core function, the pelvic floor often compensates by taking on extra stress, which can lead to additional issues. This imbalance can lead to troublesome symptoms that, let’s be honest, no one wants to deal with on a daily basis!

On the flip side, a weak pelvic floor can make DRA recovery more challenging, as both systems rely on each other for stability and pressure management. Strengthening both the core and pelvic floor is essential for achieving balance and supporting overall pelvic health.

Chart illustrating the cycle of diastasis recti, including physical and mental health stressors.

Stress, mental health, and physical strain can all play a role in diastasis recti. Breaking the cycle starts with awareness and support.

Why DRA Matters

DRA isn’t just a physical condition—it can also impact mental health, body image, and overall confidence.

For many, visible changes to the abdomen—such as a lingering “pooch” or protrusion in the midline—can take a serious toll on self-esteem and body image. When your body doesn’t look or feel the way it used to, it can lead to feelings of frustration, shame, or even avoidance of certain activities, clothing, or social situations. The “pooch” or bulge caused by DRA can feel like a constant reminder, affecting how you see yourself and how you interact with the world. But with the help of pelvic floor therapy, you don’t have to stop living life because of DRA.

Addressing DRA is about restoring both function and confidence. By strengthening your core and improving alignment, you can reduce physical symptoms, improve posture, and feel stronger and more capable in your daily life. At the same time, seeing your body become more balanced and aligned can work wonders for your self-esteem and help rebuild a positive body image. That way, you can go to AirTopia with your kid, you don’t have to skip the reps you enjoy at the gym, and you can confidently wear your bikini without fear.

When to Seek Help

Physical therapist guiding a patient through proper core engagement during box jumps to avoid diastasis recti strain.

Core engagement is key for safe workouts. Pelvic floor therapy can help you move with confidence and avoid injury.

While mild cases of Diastasis Recti (DRA) can often improve with consistent self-care and targeted exercises, more severe or persistent cases may require professional intervention to prevent long-term complications and improve your overall quality of life.

Severe DRA doesn’t just affect your core strength—it can lead to chronic low back pain, poor posture, pelvic floor dysfunction, and an increased risk of hernias. You may notice difficulty performing everyday tasks, such as lifting a car seat, bending down, or standing for long periods, all due to a weak or unstable core. For some, the visible abdominal bulge that accompanies DRA can impact confidence and mental well-being, leading to frustration, self-consciousness, or avoidance of activities that you once enjoyed.

Seeking help from a pelvic floor therapist or healthcare provider can make a significant difference. With the right guidance and treatment plan, you can address these issues before they lead to more serious health concerns, restore balance to your core, and regain confidence in your body.

How Pelvic Floor Therapy Can Help Address DRA

One-size-fits-all solutions for Diastasis Recti often fall short because every body is different. Pelvic floor therapy focuses on restoring balance to both your core and pelvic floor, helping you heal without adding strain to your body. A pelvic floor physical therapist will assess your unique needs, including the severity of your separation, core and pelvic floor function, alignment, and breathing patterns. From there, they’ll create a personalized treatment plan tailored to your specific goals and lifestyle.

Through a combination of targeted exercises, posture adjustments, and hands-on techniques like myofascial release, pelvic floor therapy supports the healing of the linea alba and strengthens the core in a safe, controlled way. Progress is closely monitored, ensuring that your plan evolves as your strength and function improve, promoting optimal recovery.

Here are some ways pelvic floor therapy can help treat DRA:

Engaging Deep Core Muscles:

Exercises like breathing techniques, pelvic tilts, and transverse abdominis (TA) activation help rebuild core strength without straining the linea alba.
- (Try This: At home, get on your knees and elbows. Take a deep breath in, letting your belly relax toward the floor. Then, exhale through pursed lips, bringing your belly button toward your spine. Repeat 10 times to see if you can feel your deep core engaging.)

Avoiding Straining Exercises:

Modify movements like crunches, sit-ups, or heavy lifting until your core is strong enough to handle the load.
- (Tip: If you catch yourself holding your breath or notice a bulge down the middle of your abdomen, it’s a sign to modify the movement.)

Focusing on Posture and Body Mechanics:

Proper alignment helps reduce unnecessary pressure on the abdominal wall, supporting your core and pelvic floor.

Staying Patient:

Healing connective tissue takes time, and progress can vary from person to person. Many people see improvement within 2-4 months of consistent exercises and postural awareness.

By working with a physical therapist, you’ll gain the tools to heal safely and effectively, regain strength, improve body confidence, and return to the activities you love.

In Conclusion

Pelvic floor therapist guiding a client with diastasis recti on proper core engagement during pull-ups.

Proper core engagement is key to safely strengthening your body after diastasis recti. With the right guidance, even challenging exercises like pull-ups can become accessible and effective!

With the right care, support, and commitment, you can heal, rebuild strength, and restore balance to your body. Whether you’re dealing with DRA from pregnancy, lifting, or other factors, pelvic floor therapy offers a safe and effective way to address the condition. Remember, you’re not alone on this journey—seeking professional help can help you regain confidence, reduce symptoms, and get back to doing the things you love.

Diastasis Recti doesn’t have to control your life!

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Phone: 210-468-7398

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