You may have heard about diastasis recti, whether from a friend who experienced it during or after pregnancy, or from your doctor. Let’s take a closer look at what it is, its causes, prevention, and treatment options, with insights from Dr. Cynthia El Hage, PhD in Nutrition and Food Science.
What Is Diastasis Recti?
Diastasis recti refers to the separation of the rectus abdominis muscles, the long abdominal muscles that run from the chest to the pelvis along the midline. These muscles normally meet at the center of the stomach, but in this condition, they separate.
It is most common during and after pregnancy, affecting more than half of pregnant women. However, it can also occur in men and newborns.
Symptoms of Diastasis Recti
Many women don’t notice diastasis recti during pregnancy due to abdominal stretching. Even postpartum, it may go undetected. Common symptoms include:
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Visible bulge above or below the belly button
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A jelly-like softness around the navel
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Bulging when contracting abdominal muscles
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Difficulty walking or lifting objects
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Pelvic or hip pain
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Lower back pain
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Poor posture or body shape changes
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Urine leakage when sneezing or coughing
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Constipation
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Weakness in the abdominal area
How to Self-Check for Diastasis Recti
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Lie on your back with knees bent and feet flat.
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Lift your shoulders slightly off the floor, supporting your head.
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Place your hand along your midline above and below the belly button.
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Check if you can fit one or more fingers into a gap between the muscles.
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A gap of 1–2 fingers = mild to moderate diastasis.
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More than 2 fingers = consult a doctor.
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Ultrasound can provide more accurate diagnosis.
Causes of Diastasis Recti
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Pregnancy-related abdominal pressure: As the uterus expands, abdominal muscles stretch with the help of hormones like relaxin and estrogen.
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Pushing during labor may also contribute.
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Newborns: Sometimes occurs because abdominal muscles haven’t fully developed, but usually resolves naturally.
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Men: May result from heavy weightlifting, unsafe abdominal exercises, or core overuse.
Prevention Tips
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Avoid heavy lifting or extra strain on the core during and after pregnancy.
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Practice proper posture and body mechanics.
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Use pillows or towels to support the lower back while sitting.
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Roll to the side and use arms to push up when getting out of bed.
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Continue safe, modified core-strengthening exercises during pregnancy.
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A support belt may also be recommended by your doctor.
Treatment of Diastasis Recti
In some women, the separation resolves naturally within 6–8 weeks postpartum. If symptoms persist:
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Physical therapy: A specialist can guide safe abdominal and pelvic floor exercises.
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Home exercises: Focus on deep core engagement and breathing techniques.
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Avoid traditional ab workouts like crunches, sit-ups, and planks until healing occurs, as they may worsen the condition.
Recommended Exercises
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Breathing exercise: Practice diaphragmatic breathing to restore muscle balance and core stability.
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Leg & arm press with pillow: While lying down, press a pillow as you move arms and legs to engage deep core muscles.
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Pelvic floor exercise (Kegels): Contract pelvic floor muscles (like stopping urine flow), hold for 10 seconds, then relax.
⚠️ Avoid: intense core workouts, carrying heavy loads, or movements that cause abdominal bulging.
Healing Timeline
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Small separations may close within 4–8 weeks postpartum.
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Larger gaps may take up to 12 months, requiring medical follow-up.
👉 In summary, diastasis recti is common, especially in pregnancy, but with proper diagnosis, prevention, and targeted exercises, it can be treated effectively.
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