How Can I Tell If I Have Diastasis Recti?

Diastasis recti, often referred to as abdominal separation, is where the rectus abdominis muscles, which run vertically along the front of the abdomen, separate. It’s particularly common among pregnant women and those who have just given birth.

What is diastasis recti?

Diastasis recti occurs when the connective tissue called the linea alba that runs down the middle of the abdomen becomes stretched and thinned, causing the muscles to separate. This separation can result in a protruding belly and weakened core strength, which can lead to serious back pain and other complications if you don’t take it seriously.

What causes diastasis recti?

Pregnancy is the number 1 cause of diastasis Recti, in fact half of all pregnant women will be affected by it (and being an older mum or having had several pregnancies increases your chances of getting diastasis recti). The growing uterus stretches the abdominal muscles, and hormonal changes during pregnancy often weaken the connective tissue.

Signs and symptoms of diastasis recti

Identifying diastasis recti can be challenging, as its symptoms can vary in severity. However there are some signs and symptoms to look out for:

Visible bulge often shaped like a dome: One of the most noticeable signs of diastasis recti is a visible bulge or ridge running down the middle of the abdomen, especially when performing activities that engage the core, such as sitting up from a lying position or lifting the head while lying down.
Abdominal weakness: When you have diastasis recti you often experience weakness in the abdominal muscles, making it difficult to perform core-strengthening exercises.
Lower back pain: Weak abdominal muscles can lead to poor posture and increased strain on the lower back, resulting in chronic pain.
Poor posture: Abdominal separation can affect your overall posture - your lower back often arches excessively and your pelvis tilts forward.
Digestion: You may experience bloating, constipation, or other digestive problems due to the weakened abdominal muscles' impact on digestion.

How to self-assess for diastasis recti

If you suspect you might have diastasis recti, you can perform a simple self-assessment at home. Follow these steps to check for abdominal separation.

1. Lie down

Lie on your back with your knees bent and feet flat on the floor. Ensure you are in a comfortable position, with your head resting on the floor.

2. Lift your head

Place one hand behind your head and gently lift your head and shoulders off the floor like you are performing a small crunch. This action engages your abdominal muscles.

3. Feel for separation

With your other hand, use your fingers to feel along the midline of your abdomen, starting just above your belly button and moving downward. Feel for any gaps or separations between the muscles.

3. Measure the gap

Note the width and depth of the gap between the muscles. A gap wider than two fingers' width is often considered diastasis recti.

4. See your doctor

A self-assessment can provide an initial indication of diastasis recti, but it’s important you get professional help for a definitive diagnosis and to be able to get appropriate treatment. Ask to be referred to a maternity physio who will be able to provide you with specialist advice.

Treatment of diastasis recti

Once diagnosed, there are several things you can do to manage and treat diastasis recti.

1. Physical therapy

A physical therapist who specialises in pelvic health can develop a personalised exercise program to strengthen your core muscles, improve your posture, and reduce the separation. These exercises typically focus on gentle movements that engage the deep abdominal muscles.

2. Exercise

Yoga, pilates, swimming and more gentle exercise is the order of the day and you should avoid abdominal crunches especially any that involve lying on your back.

3. Posture awareness

Improving your posture can help alleviate some of the strain on the abdominal muscles and support your healing. Focus on maintaining a neutral spine and engaging your core throughout the day.

4. Wearing a support garment

Some women find wearing a support for parts of the day can really help. Your midwife or a physiotherapist should be able to advise you on support wraps or special garments.

5. Surgery

In rare, severe cases where diastasis recti hasn’t responded to any of the treatments above and severely impacts your quality of life abdominal surgery may be called for but this is rare so if you have just been diagnosed try not to worry and get an appointment with a physio in the diary first.

Abdominal separation can be really worrying - it impacts not only your physical health but also your confidence. Please know you are not alone and it will get better. Take your recovery slowly, stay consistent with the exercises given to help repair it and you will get there. Lean on people for support especially while caring for your little one and make sure you get some much-needed ME time.

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