Diastasis recti is a condition where the abdominal muscles separate. It is common during pregnancy but can affect anyone. While it isn’t dangerous, it may cause discomfort and affect quality of life.
At Banner Health, we understand how diastasis recti can impact your health and confidence. Learn more about its causes, signs and treatment options.
The rectus abdominis is the pair of muscles that run down the front of your stomach. They are often called the six-pack muscles. They are held together by a band of tissue called the linea alba.
When this connective tissue weakens or stretches too much, the muscles separate. This separation, called diastasis recti, creates a gap between the muscles which can make the stomach look rounded or bulged.
Diastasis recti is most common during pregnancy. During this time, the growing baby stretches the abdominal muscles and linea alba. If the tissue stretches too much, it may not bounce back after delivery. Weak core muscles also make it harder for the gap to close.
Roughly half of pregnant women will develop diastasis recti. Carrying more than one baby at a time, having a heavy or big baby and vaginal delivery can also increase the risk.
In addition to pregnancy, diastasis recti can also happen to anyone who puts too much strain on their core muscles. You may be more likely to develop it from:
The most common sign of diastasis recti is a bulge or pooch above or below your belly button. This bulge is more noticeable when you strain your muscles, such as when you cough or sit up.
Other symptoms include:
Don’t wait to get help if you have diastasis recti. Talk to your health care provider or a Banner Health specialist.
You can do a simple check at home to determine if you have diastasis recti:
If you notice a gap wider than two fingers, you likely have diastasis recti. If you feel pressure against your fingers, this may indicate the muscles still have some strength. However, it’s important to see your health care provider to confirm a diagnosis.
Your provider will perform a physical exam. In some cases, they may order imaging tests like an ultrasound or CT scan. These tests give a clear picture of the muscle gap and help rule out other conditions.
Diastasis recti can often be improved with the right care. Treatment focuses on strengthening core muscles and closing the gap. This may include physical therapy, home exercises, supportive devices and surgery.
Physical therapy is often the first step. A trained physical therapist or pelvic floor physical therapist will guide you through safe exercises to strengthen your core, improve posture and reduce pain and discomfort. They will teach you how to move safely to avoid further strain.
Certain gentle exercises can help close the gap. Some examples include:
Avoid sit-ups, crunches, planks, push-ups or other movements that push the stomach outward. These exercises can make the separation worse.
Abdominal binders or elastic belly bands can offer extra support. However, they can’t heal diastasis recti and will not strengthen your core. These devices help hold the muscles together and may reduce pain. They should be used along with exercise, not as a replacement.
In rare cases, surgery might be an option. This is usually considered when other treatments have failed, and the separation affects daily life. The procedure, abdominoplasty (tummy tuck), repairs the gap and strengthens the abdominal wall.
Most people start to see results with physical therapy and regular exercise in a few weeks to a few months. However, it may take longer for some, especially if the muscles are very weak.
If surgery is needed, recovery will take more time. Your provider will check your progress and help you know what to expect.
While you can’t always prevent diastasis recti, there are steps you can take to reduce your risk:
At Banner Health, we are committed to helping you feel your best. Don’t let diastasis recti hold you back. Schedule an appointment so we can help you create a plan to strengthen your core and improve your health.
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