What is Diastasis Recti?

Diastasis recti is a common condition that affects many people, particularly postpartum women.

If you’ve noticed a persistent bulge in your abdomen or feel weakness in your core, you might have diastasis recti. 

What Causes Diastasis Recti?

Diastasis recti occurs when the connective tissue (linea alba) between the two sides of the rectus abdominis (your “six-pack” muscles) stretch and weaken, causing the muscles to separate. 

This separation can create a visible bulge or “doming” in the abdomen, especially when engaging the core. 

While anyone can develop diastasis recti due to excessive abdominal pressure over time, here are some of the primary causes:

• Pregnancy: The growing uterus puts pressure on the abdominal muscles, causing them to stretch. Hormonal changes also soften the connective tissue.

• Improper Core Exercises: High-intensity movements such as crunches, sit-ups, or planks performed without proper core engagement can worsen separation.

• Heavy Lifting with Poor Form: Lifting weights or heavy objects without proper core activation can contribute to muscle separation.

Signs & Symptoms:

Diastasis Recti can present in different ways, including:

• A noticeable bulge or “pooch” in the middle of the abdomen, especially when sitting up or performing ab exercises that involve lifting the legs

• Weakness in the abdominal muscles, making movements such as getting out of bed difficult

• Lower back pain or pelvic pain due to a weakened core

• Poor posture and pelvic instability

• Pelvic floor dysfunction, including incontinence or prolapse

How to Check for Diastasis Recti at Home:

You can perform a simple at-home test to check for diastasis recti:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place one hand behind your head and lift your head slightly off the ground.

3. Use your other hand to feel along the midline of your abdomen. If you can feel a gap of more than two fingers wide, you may have diastasis recti.

Healing & Strengthening the Core with Pelvic Floor Therapy 

If any of the above applies to you, diastasis recti can often be healed with pelvic floor therapy.

Our team at Boundless Pelvic Wellness can help you explore what diastasis recti is, what causes it, and how we can heal and strengthen your core.

We provide education on:

1. Safe core exercises

2. Education and retraining to maintain good posture

3. Strengthening your pelvic floor

4. Assessing if supportive gear is right for you

Diastasis recti is a treatable condition that requires patience, consistency, and support from a pelvic floor therapist. At Boundless Pelvic Wellness, we focus on safe core exercises, posture, and pelvic floor health so you can restore strength and function to your core. 

Send me (Casey Hobbs) an email at casey@boundlessOT to receive a home core exercise program and get started today!