What Is Diastasis Recti?
Diastasis Recti (DR) is the thinning of the linea alba, a vertical band of connective tissue between the rectus abdominis muscles—those “six-pack” muscles that run down the front of your core. During pregnancy, the ligament and those muscles naturally widen to make room for your growing baby. But when the connective tissue (the linea alba) between them stretches too much and doesn’t fully heal postpartum, it can leave a gap or bulge in the abdomen.
This condition is incredibly common, affecting 100% of pregnant women and up to 60% of postpartum women—yet it’s still under-discussed, often misunderstood, and definitely under-supported.
Signs You Might Have Diastasis Recti
- A visible bulge or “doming” in your midline when doing crunches, sitting up, or standing
- A feeling of weakness or disconnection in your core
- Low back pain, pelvic instability, or poor posture
- A “still pregnant” belly look, even months after giving birth
- Pelvic floor symptoms (leaking, heaviness, or pain)
How Diastasis Affects More Than Just Your Core
This isn’t just a “cosmetic” issue. Your core is your center—emotionally, physically, energetically. When your core is unstable, it affects your:
- Breathing patterns
- Posture and spinal support
- Pelvic floor function
- Confidence in movement and appearance
Healing your core is also about healing your sense of self after the massive transformation of pregnancy and birth.
What Healing Looks Like (Spoiler: It’s Not Just Crunches)
Healing diastasis recti is absolutely possible, but it requires a smart, gentle, progressive approach with a trained pelvic floor PT/OT. Here’s what it can include:
Functional Breathwork
- Breath is the foundation. Learning to expand the ribs, engage the diaphragm, and coordinate with the pelvic floor is key.
Core Reconnection
- No, not planks and sit-ups. Think: deep core activation with moves like heel slides, wall sits, and 360 breathing.
- This can be pretty difficult to reconnect with postpartum, so I always advise getting hands on help with pelvic floor PT/OT to ensure you are performing the exercises correctly!
Fascia + Scar Mobilization
- Soft tissue work helps release tension around the abdominal wall, lower back and cesarean scar (if applicable).
Whole-Body Movement
- You are not just a core. We train the body holistically, integrating the hips, glutes, and spine.
Emotional Support
- This healing journey is layered. You may grieve your old body, feel frustrated by setbacks, or fear movement. That’s valid—and worth holding space for.
Can You Avoid Diastasis?
Not always. It’s not a “failure”—it’s biology. What matters most is how you nourish your recovery. Prevention strategies (like breath and posture work in pregnancy) are helpful, but postpartum healing is always possible. No matter how long it’s been.
When to See a Pelvic Floor PT
If you:
- Feel confused about where to start
- Have symptoms that aren’t improving
- Need a personalized plan based on your body
A pelvic floor physical therapist can assess your core and pelvic floor muscles, guide you step-by-step, and remind you: your body is still whole, still wise, and still worthy.
Conclusion
Diastasis recti is not a flaw—it’s a signal. Your body has changed, yes. But that doesn’t mean it’s broken. With the right tools and support, you can feel strong, stable, and deeply connected to your core again.
You don’t need to bounce back. You deserve to come home to your body.
