Understanding Diastasis Recti: What It Is and How Physical Therapy Can Help

 

 

If you’ve ever looked at your postpartum belly and wondered why it still feels like it’s “bulging” or “doming” down the center – long after giving birth, you’re not alone. One possible reason for this could be a condition called diastasis recti, a common (and treatable) issue that we see often in our clinic.

What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles – commonly known as the “six-pack” muscles – along the midline of the abdomen. This occurs when the connective tissue (called the linea alba) stretches and thins out, often due to increased pressure from pregnancy, weight gain, or even chronic straining. A gap of more than 2 finger-widths is considered a diastasis.

While it’s most commonly associated with pregnancy, diastasis recti can also affect and women who haven’t been pregnant, especially those who lift heavy weights improperly or experience chronic abdominal pressure.

How Do You Know If You Have It?

Common signs of diastasis recti include:

• A visible bulge or dome in the middle of your belly when sitting up or straining
• A feeling of weakness or instability in your core
• Lower back pain
• Poor posture
• Pelvic floor dysfunction, including leakage or pelvic heaviness

If any of these sound familiar, it’s worth being assessed by a pelvic floor physical therapist trained to evaluate and treat diastasis recti.

Why Does It Matter?

Diastasis recti isn’t just a cosmetic issue. The separation can lead to:

• Core weakness
• Back pain
• Difficulty with daily tasks like lifting, exercising, or even standing for long periods
• Increased risk of pelvic floor dysfunction, such as incontinence or prolapse

That’s why addressing it properly- and not just doing crunches or sit-ups – is so important.

How Physical Therapy Can Help

At our clinic, we take a whole-body approach to treating diastasis recti. This includes:

1. Individualized Assessment

We start with a detailed evaluation of your abdominal wall, breathing patterns, posture, and pelvic floor. We measure the separation width but also assess the depth, tension, and function of the tissue along the entire linea alba. The depth tells us more about the function of your deeper core muscles – which are very important. We will also test with and without core activation to get a better evaluation of your muscle function and patterns.

2. Core and Pelvic Floor Rehab

Healing diastasis isn’t about “closing the gap”, it’s about restoring strength and function. We guide you through gentle, progressive exercises that reconnect your deep core muscles and integrate the pelvic floor for full-body support.

3. Education and Movement Training

We teach you how to move, lift, and even breathe in ways that reduce pressure on your core, whether you’re postpartum, recovering from surgery, or simply looking to build a more functional body.

4. Manual Therapy

In some cases, gentle hands-on techniques help improve tissue mobility and promote healing of the linea alba.

You’re Not Alone And You Can Heal

Diastasis recti can feel frustrating or even discouraging, but healing is absolutely possible – with the right support. Whether you’re newly postpartum or years down the road, it’s never too late to start.

If you suspect you may have diastasis recti or are experiencing core or pelvic floor concerns, we’re here to help. We will work with you to create a plan that helps you feel strong, supported, and confident in your body again.

 

Ready to take the next step? Contact us to schedule an evaluation or ask any questions you may have. Your core deserves care. 

https://vstrongphysicaltherapy.com/about/

 

Works Cited

K;, Gluppe S;Engh ME;Bø. “What Is the Evidence for Abdominal and Pelvic Floor Muscle Training to Treat Diastasis Recti Abdominis Postpartum? A Systematic Review with Meta-Analysis.” Brazilian journal of physical therapy. Accessed August 13, 2025. https://pubmed.ncbi.nlm.nih.gov/34391661/.