Understanding Diastasis Recti: Diagnosis and Treatment so You Can Get Your Life Back

Have you ever noticed a bulge in your upper abdomen when sitting up or moving? This could be diastasis recti, a condition that occurs when the rectus abdominis muscles (the “six-pack” muscles) separate and the connective tissue between these muscles stretches and weakens.

Believe it or not, EVERYONE has six-pack muscles, even if they’re not visible. Diastasis recti is most commonly seen in women after pregnancy but can also affect men, particularly those who have experienced weight gain. In people who have this separation of the muscles, when they engage those muscles, such as when doing a sit up, the muscles pull inwards in their separated position and the midline bulges where there is only thinned out connective tissue. This can look like a ridge stretching up and down in the middle of your belly. While it can appear alarming, it is not a hernia (a hole in the connective tissue) and is not dangerous. However, some individuals may experience core weakness, lower back pain, and postural instability, leading to functional limitations. The good news is that diastasis recti can almost always be corrected without surgery.

Overview

• What Diastasis Recti Looks Like – Diastasis recti usually produces a visible bulge or ridge in the upper abdomen that becomes more pronounced when sitting up or straining. If you feel the area with your hand, you may notice a gap between your muscles.
• How People Develop Diastasis Recti – Anyone can get diastasis recti, though it is most common in women after pregnancy¹, men with abdominal weight gain, and individuals who engage in heavy lifting. This is due to increases in abdominal pressure.
• How Diastasis Recti Impacts Your Life – While diastasis recti isn’t typically dangerous, it can lead to reduced core stability, lower back pain, functional limitations, and cosmetic concerns that may impact your confidence and quality of life¹.
• How to Cure Diastasis Recti – A targeted physical therapy program is very effective at correcting diastasis recti. If excess weight is a contributor, weight loss may also help. Other exercise styles such as Pilates may also help by teaching proper breathing techniques².

What Is Diastasis Recti?

Diastasis recti occurs when the linea alba, the connective tissue running down the center of the abdomen, becomes stretched and weak, allowing the rectus abdominis muscles to separate. Many people describe diastasis recti as a visible bulge or ridge along the midline of the abdomen, particularly noticeable when sitting up from a lying position. The bulge often disappears when lying flat but reappears with movement or strain. There is typically no pain associated with this bulge.

What Causes Diastasis Recti?

• Pregnancy & Postpartum Women – The growing baby stretches the abdominal muscles, and after birth, the tissues may not return to their original position without intervention¹.
• Men with Abdominal Weight Gain – Excess belly fat can put strain on the abdominal wall, leading to separation.
• Heavy Lifters & Athletes – Repetitive strain on the core, especially from improper technique, can weaken the linea alba, increasing the risk of separation.

What are the Symptoms of Diastasis Recti?

Many individuals first notice diastasis recti when they observe a bulge or ridge in their abdomen, but symptoms may extend beyond cosmetic concerns¹. Since these symptoms can overlap with other conditions, a proper evaluation is essential for diagnosis.

• Abdominal Bulging – A visible ridge that appears when sitting up, coughing, or lifting.
• Core Weakness – Diastasis recti makes it more difficult to engage the core, making certain movements difficult. This may lead to strain or injury to other parts of the body that work hard to compensate.
• Lower Back Pain & Postural Issues – Weak abdominal muscles contribute to poor spinal support and instability.
• Digestive Discomfort – While diastasis recti does not directly affect digestion, a weakened core can lead to bloating and discomfort due to poor abdominal support.

What are the Treatment Options for Diastasis Recti?

While diastasis recti is not life-threatening, treatment is usually beneficial for cosmetic, functional, or physical discomfort reasons.

• Physical Therapy – A structured exercise program can help strengthen the deep core muscles and reduce separation. Programs such as postpartum corrective exercises have shown success in improving diastasis recti².
• Avoiding Straining Movements – Certain exercises, like traditional crunches and heavy lifting (particularly without proper breathing techniques), can worsen the condition. A strength coach may help you incorporate different abdominal exercises in your routine so you can maintain a healthy core without building unnecessary pressure.
• Support Garments – Abdominal binders or compression garments can provide temporary support, but do not correct the separation.
• Surgery – Surgical repair for rectus diastasis is rarely indicated³.