Motherhood is a journey filled with joy, challenges, and a whole new vocabulary that once seemed foreign—terms like “perineal tear,” “sitz bath,” and for many women, “diastasis recti.” If you’ve noticed a stubborn belly “pooch” that just won’t disappear after pregnancy, you might be dealing with this common but often misunderstood condition.
What Exactly Is Diastasis Recti?
Diastasis recti, sometimes called DRA, happens when the two large bands of abdominal muscles that run vertically down your stomach separate during pregnancy. As the uterus expands, it stretches these muscles and the connective tissue between them—called the linea alba—causing a gap to form. This isn’t a tear but a stretching, and it can result in a visible bulge around your belly button or mid-abdomen.
In simpler terms, it’s that post-baby belly that remains even after the baby weight is gone, sometimes leading to those awkward moments when strangers ask if you’re still pregnant—even if your toddler is in your arms! Beyond aesthetics, diastasis recti can also contribute to lower back pain, abdominal discomfort, and pelvic floor issues.
Why Does Diastasis Recti Occur?
Several factors combine to create this abdominal separation:
- Stretching from the growing baby: As your uterus grows, it pushes against your abdominal muscles.
- Hormonal changes: Pregnancy hormones soften connective tissues and ligaments, allowing more stretch.
- Increased internal pressure: The pressure inside your abdomen rises, especially during labor or heavy lifting.
It’s no surprise that most women—over 98%—experience some degree of diastasis recti after delivery. The risk increases with multiple pregnancies, carrying multiples, or if your core muscles were already weak before pregnancy.
Interestingly, diastasis recti isn’t exclusive to women or pregnancy. Men and children can develop abdominal muscle separation due to surgery, injury, or excessive abdominal pressure.
How Can You Check if You Have Diastasis Recti?
You don’t necessarily need a doctor to do an initial check at home. Here’s a simple way to self-assess:
- Lie on your back with knees bent and feet flat on the floor.
- Place your fingers just above, below, and on either side of your belly button.
- Gently lift your head and neck a little off the floor as you press your fingers inward.
- Feel for a gap or soft space between the muscles. If you can fit two or more fingers into the space, it’s likely you have diastasis recti.
This method isn’t perfect since finger sizes vary, but it gives a rough idea.
What Should You Do if You Have Diastasis Recti?
The good news is that many women can improve or heal their separation with the right exercises and care. Avoid traditional crunches, sit-ups, and planks—they often increase abdominal pressure and can worsen the separation.
Instead, focus on exercises that safely strengthen the deep core muscles, especially the transverse abdominis, which acts like a natural corset. Programs tailored specifically for diastasis recti are available, like Fit2b, MuTu, and others that provide step-by-step workouts designed for postpartum bodies.
Breathing exercises, pelvic floor work, and bodyweight movements like squats (done with proper form) are excellent ways to build core strength without risking further damage.
Some women find that wearing a tummy splint or binder after delivery offers support and relief, though opinions vary on whether splints actually aid in muscle healing. It’s best to discuss this with your healthcare provider.
Can Diastasis Recti Be Prevented?
While it may not be entirely preventable, you can reduce the risk or lessen the severity by:
- Avoiding exercises that strain the abdomen during pregnancy, like crunches.
- Maintaining good posture, especially when getting up or lifting.
- Strengthening your core safely and gradually, even during pregnancy.
- Avoiding “rib thrusting,” a posture where your ribs stick out, putting extra strain on your abdominal wall.
Checking for separation during pregnancy is possible and may allow you to take proactive steps early on.
When Should You Seek Professional Help?
If you notice significant separation, ongoing pain, or pelvic issues, consulting a physical therapist who specializes in women’s health can make a huge difference. They can tailor a program to your needs and guide your recovery.
In severe cases, surgery might be necessary, but most women find relief through consistent, safe exercise and mindful care.
Motherhood brings many changes, and understanding conditions like diastasis recti empowers you to take charge of your healing. If you’re experiencing this challenge, know you’re not alone, and with the right tools and support, you can rebuild your core strength and confidence.
