Diastasis Recti: Understanding, Healing, and Supporting Women’s Health

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Diastasis recti—many women have heard the term, but not everyone fully understands what it is or how it can affect their bodies. Whether you're a new mom, dealing with postpartum recovery, or simply experiencing core instability, diastasis recti can feel like a frustrating, invisible challenge. But here’s the good news: it’s treatable, and you can heal.

In this article, we’ll dive into what diastasis recti is, how to identify it, how it affects pelvic and core health, and the steps you can take to start healing. We’ll also talk about the importance of exercises, when to reach out to a women’s health physiotherapist, and how to support other women by raising awareness about this often misunderstood condition.

What is Diastasis Recti?

Diastasis recti, also known as rectus diastasis, refers to the separation of the rectus abdominis muscles (the "six-pack" muscles of your core) along the midline of your abdomen. This separation occurs when the connective tissue between the two sides of the muscle stretches or thins, creating a gap. While it’s most commonly associated with pregnancy, it can also occur in women who have never been pregnant, and even in men.

For many women, diastasis recti happens during pregnancy, when the growing uterus puts pressure on the abdominal wall and causes the muscles to separate. It can also occur after childbirth, as the body works to return to its pre-pregnancy state. However, anyone can experience diastasis recti, especially if there are other factors at play, like chronic poor posture, heavy lifting, or a history of abdominal surgeries.

How to Identify Diastasis Recti

Identifying diastasis recti early is key to healing and preventing further issues. Here’s how you can check for it yourself:

  1. Lay on your back with your knees bent and feet flat on the floor. Place one hand behind your head to keep your neck supported.

  2. Lift your head and shoulders off the ground as if you were doing a crunch. Do this gently, engaging your core.

  3. Feel along the midline of your abdomen with your fingers. You’re looking for a gap between the left and right sides of the rectus abdominis muscle.

    • Measure the gap: Use your fingers to estimate how wide the gap is. A gap of 2.5 cm or more (roughly the width of two fingers) is generally considered diastasis recti.

  4. Check for a bulge: When you lift your head, do you notice a bulging or doming along the midline of your stomach? This can be a sign of diastasis recti, especially if the bulge appears when you engage your core or do activities like coughing or laughing.

If you detect a gap, don’t panic! It’s common, especially after pregnancy, but the good news is that with the right exercises and care, you can reduce or even close the gap over time.

How Diastasis Recti is Related to Pelvic Health

Diastasis recti is closely connected to pelvic health because the abdominal muscles, pelvic floor, and core muscles all work together as part of the body’s "core system." When the muscles of the abdomen separate, it can affect the function and strength of the pelvic floor, leading to issues like:

  • Pelvic Floor Dysfunction: Diastasis recti can put extra strain on the pelvic floor muscles, which support the bladder, uterus, and bowel. This can lead to symptoms like incontinence, pelvic organ prolapse, and discomfort during sex.

  • Postural Imbalances: Weak or separated abdominal muscles can lead to poor posture, which in turn places additional pressure on the lower back, pelvis, and hips. This imbalance can exacerbate back pain, hip pain, and pelvic floor dysfunction.

  • Core Instability: A separated abdominal wall can make it harder to engage your core muscles effectively, leading to instability in the spine and pelvis. This can make physical activities like lifting, bending, or even walking more challenging.

When diastasis recti is left untreated, it can have long-term effects on both your abdominal strength and pelvic health. Addressing it early can help prevent further complications.

Home Exercises and Care for Diastasis Recti

If you’ve been diagnosed with diastasis recti, the good news is that there are a number of exercises you can do at home to begin the healing process. It’s important to focus on gentle core activation and pelvic floor strengthening, as well as avoiding exercises that put undue pressure on the abdominal muscles (like traditional crunches or heavy lifting).

Here are some key exercises and tips to help you begin:

  1. Pelvic Tilts:

    • Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, flattening your lower back against the floor.

    • Hold for a few seconds, then relax. This movement engages your pelvic floor and abdominal muscles without straining them.

  2. Kegels (Pelvic Floor Exercises):

    • Kegels strengthen the pelvic floor muscles, which are crucial for supporting your core. Simply squeeze and lift the muscles you’d use to stop urinating midstream. Hold for a few seconds, then relax.

    • Aim for 3 sets of 10 repetitions per day.

  3. Transverse Abdominis Activation:

    • This is the deep core muscle that helps stabilize the spine. To engage it, lie on your back with your knees bent and feet flat. Draw your belly button toward your spine without holding your breath. You should feel a gentle tightening in your lower abdomen.

    • Hold for a few seconds, then release. Repeat 10-15 times per session.

  4. Bridge Pose:

    • Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling while keeping your shoulders and feet grounded.

    • Hold for 3-5 seconds, then lower slowly. This works your glutes, pelvic floor, and deep core muscles.

  5. Gentle Abdominal Activation:

    • Heel slides: Lie on your back with your knees bent. Slowly slide one foot along the floor while keeping your core engaged. Return to the starting position, and repeat with the other leg.

    • This works your lower abs without straining the separation.

Things to Avoid:

  • Crunches, sit-ups, or traditional ab exercises: These can put additional pressure on the diastasis and make the gap worse.

  • Heavy lifting: Avoid lifting heavy weights or anything that strains your core until your diastasis has healed.

When and How to Contact a Physiotherapist

If you’ve noticed a gap or bulging in your abdominal muscles or are struggling to close the gap with exercises, it’s a good idea to reach out to a women’s health physiotherapist who specializes in diastasis recti and pelvic health. Here’s when to get professional help:

  • Persistent gap: If you’ve been working on healing your diastasis for several weeks and the gap hasn’t closed or reduced, a physiotherapist can help you with more advanced techniques and exercises.

  • Pain or discomfort: If you’re experiencing pain or discomfort in your abdomen, back, or pelvic area while doing core exercises or other daily activities, a physiotherapist can help identify and treat underlying issues.

  • Pelvic floor symptoms: If you’re dealing with incontinence, pelvic organ prolapse, or pelvic pain along with diastasis recti, a physiotherapist can help address both issues simultaneously.

A physiotherapist will guide you through exercises that are safe and effective for your body and provide you with a personalized recovery plan to help you heal safely and efficiently.

The Importance of Exercise Compliance and Pelvic Health

Consistency is key to healing diastasis recti and restoring core and pelvic health. Regularly doing the exercises designed to close the gap, strengthen your core, and activate your pelvic floor muscles will help you see progress. Here’s why exercise compliance is so crucial:

  • Healing the gap: The more consistently you work on core activation, pelvic floor strengthening, and postural correction, the more likely you are to close the gap over time. Healing takes patience, but your efforts will pay off.

  • Preventing complications: A well-strengthened core and pelvic floor will reduce the risk of other issues like back pain, incontinence, and pelvic organ prolapse.

  • Improving overall function: A strong core and pelvic floor help with daily activities like lifting, bending, walking, and even sitting. The stronger you become, the more confident and capable you’ll feel in your body.

Supporting Other Women and Spreading Awareness

Diastasis recti is a common condition that affects many women, but it’s often misunderstood or overlooked. Here’s how you can help raise awareness and support other women:

  • Start the conversation: Talking about diastasis recti with other women can help reduce the stigma and embarrassment. Sharing your experience can make others feel comfortable talking about their own struggles.

  • Share resources: If you’ve found helpful exercises, physiotherapists, or support groups, share them with others. The more women have access to information, the more empowered they’ll feel to seek help.

  • Encourage professional care: Many women try to ignore or hide their diastasis recti because they think it will heal on its own. Encourage women to get assessed by a physiotherapist so they can get the treatment they need early.

You Are Not Alone

Diastasis recti can feel overwhelming, especially if you're not sure where to start. But with the right knowledge, care, and support, you can heal and regain strength in your core and pelvic health. Remember, it’s not just about aesthetics—it’s about restoring function, confidence, and overall well-being. You don’t have to suffer in silence, and you don’t have to go through it alone. Let’s continue to support each other and raise awareness, because every woman deserves to feel strong, supported, and empowered in her body.

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