What is Diastasis Recti Abdominis?
Diastasis Recti Abdominis (DRA) occurs when the connective tissue between the two halves of recti abdominis muscle, commonly referred to as the 6 pack, becomes weakened and increases outside of normal distance. The white band of connective tissue that runs from the sternum to the pubic bone is known as the linea alba.
Who Does Diastasis Rectus Abdominis Affect?
Diastasis Recti Abdominis can affect everyone; man or woman, young or old, fit or not. Although it can occur in anyone, the primary population to experience DRA is pregnant and postpartum women. Research has shown that every single pregnant woman will have some degree of linea alba separation by 35 weeks of gestation. This separation is still present after birth and is considered completely normal until 6-8 weeks postpartum. Natural healing will continue to occur for months after, but it is a great idea to begin DRA rehab as soon as possible.
How to Assess for Diastasis Rectus Abdominus?
Most healthcare providers don’t assess specifically for diastasis at all, and if they do, many are mistakenly hyper focused on the width of the separation. The most important measurement is actually how the abdomen functions under load; the kind of tension that the tissues can tolerate is so much more important than the width of separation. Below are the three measurements that should be taken into consideration before diagnosing with DRA. These measurements should be performed once in a relaxed state and another in a chin to chest position (stressing the linea alba).
- Tension/Integrity/Depth - What does the tissue feel like midline? How many knuckles deep do the fingers go? There is some natural flexibility to the linea alba but in its normal state, it should resist the pressure applied to it.
- Length - How long is the separation and where is it located? Above the umbilicus or below?
- Width - How many fingers can fit across the diastasis?
- Doming or coning (bulging) mid-line with the chin to chest movement should also be noted.
What Can You Do To Help Prevent Or Heal Diastasis Recti Abdominis?
If you aren’t sure, or think you may have DRA, it’s always a good idea to consult with a provider trained to diagnose and treat DRA. He or she may offer manual therapies and/or active rehabilitation specifically geared toward DRA. For prevention, modifying and even avoiding certain movements throughout pregnancy, while adding in beneficial core exercises, is the best way to prevent DRA. This will allow you to enter your third trimester and postpartum period with greater core stability and strength. Some core exercises that are less than ideal during pregnancy include sit-ups, crunches, V-ups, leg raises, toes to bar, bicycles, and planks.
Article authored by Dr. Hannah Flammang, DC. To schedule an appointment with Dr. Hannah Flammang, DC in person or via telehealth click here.
Frequently Asked Questions
Common questions about diastasis recti.
What is diastasis recti?
Diastasis recti abdominis (DRA) is a separation of the left and right sides of the rectus abdominis, the outermost "six-pack" abdominal muscle, along the linea alba at the midline. It is defined as an increased distance between the rectus abdominis muscles caused by weakness in the anterior abdominal wall. It most commonly develops during pregnancy but can affect anyone, including men.
How common is diastasis recti after pregnancy?
Diastasis recti is common after childbirth. Cleveland Clinic describes it as affecting about 6 in 10 women after childbirth, and typically developing in the third trimester. Reported postpartum rates vary widely across studies because measurement methods and diagnostic criteria differ, with one review citing figures ranging from roughly 21% to over 50% depending on the population and how it was measured.
How can I tell if I have diastasis recti (self-check)?
You can do a simple finger check. Lie on your back with knees bent and feet flat, place your fingers just above or below your belly button with palms down, and gently lift your shoulders slightly off the ground. Feel for a gap between the abdominal muscles. Cleveland Clinic advises that if you feel a gap of two or more finger widths, you should discuss it with your healthcare provider rather than self-diagnose.
What causes diastasis recti and who is at risk?
During pregnancy, the expanding uterus and hormonal changes cause the linea alba to thin and stretch, pulling the abdominal muscles apart. Cleveland Clinic lists risk factors including being over 35, carrying multiples or a heavy baby, being very petite, having fewer than 12 months between pregnancies, and pushing during delivery. It is associated with increased intraabdominal pressure, including pregnancy and obesity, and can occur in men from chronic straining, heavy lifting, or rapid weight change.
Does diastasis recti go away on its own, and how long does it take?
It may, but not always. ChoosePT notes DRA often resolves on its own during the first three months after birth. However, recovery is incomplete for many: Cleveland Clinic cites one study finding 45% of women still have diastasis at six months postpartum, and how long it takes depends on the amount of separation and consistency with strengthening exercises. Some cases persist for years, so it is a good idea to seek assessment rather than wait indefinitely.
What exercises help diastasis recti?
Conservative management with exercise is the first-line approach. Cleveland Clinic notes the best exercises engage the deep abdominals, using deep breathing and slow, controlled movements. Physical-therapy guidance emphasizes postural and deep-core training. Research reviews report that core stability training can significantly reduce the separation, and that curl-ups can build abdominal strength without worsening it, though it is unclear whether these gains are maintained long-term. This is general information, not a personal program.
What movements should I avoid with diastasis recti?
Avoid movements that make the abdominal wall bulge, cone, or dome forward, since these can worsen the separation. Cleveland Clinic advises avoiding crunches or sit-ups of any kind, unmodified planks or push-ups, double leg lifts and scissors, and certain yoga poses. In early postpartum it also suggests not lifting anything heavier than your baby and rolling to your side when getting out of bed. Any exercise that causes the abdominals to bulge should be avoided.
When should I see a clinician about diastasis recti?
See a healthcare provider if you feel a gap of more than two finger widths between your abdominal muscles or if you have pain. Cleveland Clinic notes the ab separation itself isn't painful, so pain may signal a related issue worth checking. A provider may refer you to a physical therapist or pelvic-floor specialist. Physical-therapy guidance adds that the earlier you are seen, the faster you can return to your activities.
Sources
- Cleveland Clinic — Diastasis Recti (Abdominal Separation): Causes & Treatment; plain-language overview, self-check, symptoms, avoid list, timeline
- StatPearls (NCBI Bookshelf) — Diastasis Recti Rehabilitation; definition, conservative-management first-line framing
- APTA / ChoosePT — Physical Therapy Guide to Diastasis Rectus Abdominis; definition, spontaneous-resolution window, PT management, early referral
- PMC open-access review — Diastasis recti abdominis: A comprehensive review; prevalence ranges, 2 cm threshold, causes, exercise effectiveness and long-term uncertainty
The information on this website is general education about musculoskeletal and movement-related conditions. It is not medical advice or a diagnosis, and it cannot tell you what is causing your symptoms. Reading it is not a substitute for an in-person evaluation, and booking a visit does not confirm that your condition is right for our care until a provider has examined you. This information cannot identify every condition, and some urgent problems can feel like musculoskeletal pain. If your symptoms are severe or getting worse, or you are unsure how urgent they are, contact your physician, call 911, or go to the nearest emergency room. When in doubt, seek emergency care.
