Diastasis recti is a separation of the two large bands of muscle that run down the middle of your abdomen. You can check for it at home with a simple self-test that takes about two minutes. The test involves lying on your back, lifting your head and shoulders slightly, and feeling along the midline of your belly for a gap wider than two finger-widths.
What Exactly Is Diastasis Recti?
Your rectus abdominis muscles are the “six-pack” muscles. They run vertically from your ribs down to your pelvis. A band of connective tissue called the linea alba holds them together in the middle.
When pressure inside the abdomen pushes against that tissue, it can stretch and thin out. The muscles then separate. This is diastasis recti.
It is most common during and after pregnancy. The growing uterus pushes against the abdominal wall, and hormonal changes soften connective tissue. But it can also happen in men and in people who have never been pregnant. Heavy lifting, obesity, or repeated straining can all contribute.
The separation itself is not dangerous. It does not cause a hernia. A hernia involves a tear or hole in the abdominal wall, which is a different problem. Diastasis recti is a stretching of the tissue, not a tear.
How To Know If I Have Diastasis Recti: Step By Step
You can check yourself at home. You need a flat surface and a few minutes of quiet.
Step 1: Lie on your back. Keep your knees bent and your feet flat on the floor. This takes the strain off your lower back.
Step 2: Place your fingers on your belly button. Your fingertips should point toward your toes. Rest them gently on the midline of your abdomen, just above or below the navel.
Step 3: Lift your head and shoulders. Raise your head a few inches off the floor, as if doing a mini crunch. Keep your chin tucked toward your chest. Your abdominal muscles will contract.
Step 4: Feel for the gap. With your fingers still on your midline, press gently downward and feel side to side. You are looking for a soft depression or gap between the two muscle bands.
Step 5: Check the width. If the gap is wider than two finger-widths, it may be diastasis recti. Some clinicians use a two-finger width as the cutoff, though there is no universal standard.
Step 6: Check above and below the navel. The separation can be wider at different points. Check at the belly button, about two inches above it, and about two inches below it.
Repeat the test a few times. Your muscles may feel different on different attempts. If you are unsure, ask a healthcare provider to check.
What Does Diastasis Recti Feel and Look Like?
Many people notice a bulge or a “pooch” in their lower belly that does not go away with exercise. This is often the first sign. The bulge may be more noticeable when you sit up from lying down or when you strain.
Some people feel a soft depression along the midline when they contract their abs. Others describe it as a “gap” they can feel with their fingers.
Back pain is commonly reported. The abdominal muscles help stabilize your spine. When they do not work together properly, your lower back may take on extra strain. Some research suggests a link between diastasis recti and back pain, though not all studies confirm this.
Pelvic floor problems can also be related. The abdominal muscles and pelvic floor work together. Weakness in one can affect the other. Some women with diastasis recti also experience urinary incontinence or pelvic heaviness, but the connection is not fully established.
Importantly, you can have diastasis recti and feel no symptoms at all. Many people live with a mild separation and never notice it.
Who Is Most Likely To Develop Diastasis Recti?
Pregnancy is the most common trigger. Research suggests that a significant number of pregnant women develop some degree of separation, especially in the third trimester. Many see it resolve on its own within the first year after giving birth.
Multiple pregnancies increase the risk. Each pregnancy puts new strain on the connective tissue, and the tissue may not fully recover between pregnancies.
Age also plays a role. Older mothers tend to have more connective tissue laxity than younger mothers.
Having a large baby or carrying twins can increase the pressure on the abdominal wall. So can excessive weight gain during pregnancy.
Beyond pregnancy, anyone who puts repeated strain on the abdomen can develop it. Heavy weightlifting with poor form, chronic coughing, or straining from constipation are all possible contributors.
When Should You See a Healthcare Provider?
If you feel a gap wider than two finger-widths, it is worth getting a professional opinion. A doctor, physical therapist, or pelvic health specialist can confirm the diagnosis and rule out other issues.
See a provider if you have pain. Pain in the abdomen, back, or pelvis that does not improve should always be evaluated.
See a provider if the bulge becomes tender. Tenderness along the midline could indicate a hernia rather than simple diastasis recti. A hernia requires different treatment and sometimes surgery.
See a provider if you notice a bulge that gets bigger when you cough or strain. This is a classic sign of a hernia and should be checked promptly.
If you are planning another pregnancy, talk to your provider before conceiving. Addressing the separation beforehand may reduce your risk of complications.
What Is the Treatment for Diastasis Recti?
Physical therapy is the first-line treatment. A trained therapist can teach you exercises that strengthen the deep abdominal muscles, particularly the transverse abdominis. This muscle wraps around your torso like a corset and helps pull the two sides together.
Traditional crunches and sit-ups can make the separation worse. These exercises increase intra-abdominal pressure and push the muscles further apart. Avoid them until a professional has assessed your condition.
Good exercises focus on engaging the deep core without bulging the belly outward. Common examples include pelvic tilts, heel slides, and abdominal compressions. A therapist will tailor the program to your specific needs.
Research on exercise for diastasis recti is limited but encouraging. Some studies show that guided physical therapy reduces the width of the separation and improves symptoms. The quality of evidence varies, and results are not guaranteed.
Surgery is an option for severe cases that do not improve with therapy. It is usually considered only when the separation causes significant pain, functional problems, or a hernia. Surgery involves suturing the connective tissue back together. It is not a cosmetic procedure in most cases.
Can Diastasis Recti Be Prevented?
There is no guaranteed way to prevent it. Some risk factors, like genetics and multiple pregnancies, are not under your control.
What you can do is maintain good core strength before and during pregnancy. Strong abdominal muscles may tolerate the pressure better. This is not proven, but it is reasonable advice.
Avoid heavy lifting with poor form. Always brace your core and lift with your legs. Avoid straining during bowel movements by staying hydrated and eating enough fiber.
After giving birth, do not rush back into intense abdominal exercise. Give your body time to heal. Many clinicians recommend waiting several weeks before resuming core work, and starting with gentle exercises under professional guidance.
Frequently Asked Questions
How long does diastasis recti take to heal?
Mild cases often improve within the first year after childbirth, especially with guided physical therapy. More significant separations may persist and require longer-term management.
Can diastasis recti go away on its own?
Some separation resolves naturally as the body recovers, particularly in the weeks and months after giving birth. Many women still have some degree of separation a year later, and that is normal.
Are sit-ups bad for diastasis recti?
Traditional sit-ups and crunches can worsen the separation by increasing pressure inside the abdomen. Most clinicians recommend avoiding them until a professional has assessed your core.
Can men get diastasis recti?
Yes. Men can develop the condition from heavy lifting, obesity, or any repeated strain on the abdominal wall. The self-test is the same regardless of sex.
