Diastasis Recti: Causes, Signs & What Moms Can Do
Diastasis Recti: Causes, Signs & What Moms Can Do
By Dr. Lisa Jewell — Jewell Chiropractic, Portland, OR
A patient who was 20 weeks pregnant recently came in and said, “I really can’t feel my core working. It feels like the muscles have slid to the side and are inaccessible. What’s going on?” What she was describing is a condition called Diastasis Recti — and while anyone can develop it, it’s especially common in moms.
Have you ever felt this way?
Understanding a Mom’s Core Anatomy
The abdominal muscles are actually mirrored pairs, running down the left and right sides of the body. The Rectus and Transverse muscles both attach along the midline to a thick band of connective tissue called the Linea Alba. You may recognize this as the dark vertical line that sometimes appears on the belly during pregnancy.
This connective tissue runs from the base of the sternum to the top of the pubic bone, and it’s built to stretch. To accommodate bending, twisting, and growing a tiny human, the body makes trade-offs in core stability — and the linea alba is a prime example of that compromise.
As baby grows, this tissue stretches and thins to allow the belly to expand. Without adequate core engagement and muscle tone to keep the two halves of the abdominal muscles connected, they separate as the linea alba stretches — creating a weak point in the core that limits proper muscle function.
What Is Diastasis Recti?
This separation of the abdominal muscles is known as Diastasis Recti. While it’s most commonly linked to pregnancy, it’s important to note: pregnancy can cause Diastasis Recti, but Diastasis Recti doesn’t only happen because of pregnancy — anyone can develop it.
The encouraging news is that with proper muscle engagement and strengthening, this stretched and separated tissue can heal. Starting early enough in pregnancy may even help prevent it altogether. Recent research shows that up to 40% of women still have some degree of Diastasis Recti separation six months postpartum, which makes proper core engagement and healing knowledge essential for recovery.
What Can a Mom Do About It?
- Make an appointment while pregnant. It’s a myth that nothing can be done about Diastasis during pregnancy. A provider can help assess pregnancy posture, restore balance in the body, and teach safe, foundational core engagement techniques.
- Be mindful with movement. Roll to your side and push up to a seated position when getting out of bed or off the couch, rather than sitting straight up.
- Pay attention to how you stand. It’s easy to let the weight of the baby pull the body forward, tilting the pelvis and adding pressure to the linea alba. Aim for a neutral pelvis, let the ribcage soften downward, and distribute weight across the whole foot rather than the front half.
- Move often, and move well. Diastasis is influenced by how — and how much — the whole body moves. Prenatal yoga is a great way to build strength and support through pregnancy-safe movement.
- Get checked postpartum. If you suspect you have Diastasis after delivery, get evaluated by a postpartum recovery specialist. Many “get your body back” postpartum fitness classes aren’t designed with Diastasis in mind and can sometimes worsen it. A good rule of thumb: avoid sit-ups and direct core work until you’ve been evaluated.
- Keep learning. Ready for more support? Book an appointment for personalized guidance, or join our free Unstoppable Mom online community to connect with other moms and trusted experts.
Healing is possible, and support is available every step of the way.
Frequently Asked Questions (FAQ)
Q: What is diastasis recti? A: Diastasis Recti is the separation of the abdominal muscles along the midline connective tissue (linea alba), most often caused by the stretching that occurs during pregnancy, though it can affect anyone.
Q: How common is diastasis recti postpartum? A: Research indicates that up to 40% of women still have some degree of Diastasis Recti separation at six months postpartum.
Q: Can diastasis recti be prevented during pregnancy? A: Starting core engagement and posture support early in pregnancy may help reduce the severity of separation, though it can’t always be fully prevented given the natural stretching that occurs.
Q: What are common signs of diastasis recti? A: Signs include a bulging or doming of the belly (especially during core engagement), a feeling that the core muscles are disconnected or “inaccessible,” low back pain, and sometimes incontinence.
Q: Is it safe to exercise with diastasis recti? A: General movement, prenatal yoga, and guided core-safe exercises are typically supportive, but sit-ups and unsupervised core work should be avoided until you’ve been evaluated by a postpartum specialist.
Q: Can diastasis recti heal on its own? A: With proper muscle engagement, movement habits, and targeted rehabilitation, many cases improve significantly, though guidance from a postpartum-trained provider often speeds and supports the healing process.
Q: When should I get checked for diastasis recti? A: If you notice a gap, bulge, or weakness along your midline during or after pregnancy, it’s worth getting evaluated by a postpartum recovery specialist rather than guessing at the cause.
Join Our Online Community: The Unstoppable Mom
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