Understanding Diastasis Recti: Causes, Symptoms, and Treatment Options

If you’ve had a baby recently…

You might be looking at your reflection, thinking:

“I don’t look like I used to.”

You’ve probably noticed quite a few changes. And when you think about it, it’s a bit overwhelming. 

But what if, instead of getting caught up in those thoughts, you focused on something else entirely—being deeply proud. 

I encourage you to embrace your body and thank it for coming out the other side of childbirth. 

That was no small feat. 

Now, you’re in the thick of  postpartum recovery — and that healing journey goes far beyond the physical. So, it’s more important than ever to listen to what your body is telling you.

Here’s something that might surprise you: your body is carrying an internal wound that can take months to fully heal. So if you’re feeling a little “off,” especially in your core, that’s completely understandable.

Many women ask us about diastasis recti —a common condition where the abdominal muscles separate during pregnancy and birth.

So, let’s talk about it. What causes diastasis recti? How can you tell if you have it? And what are your options for treatment and healing?

What is Diastasis Recti?

Diastasis recti happens when the rectus abdominis muscles —the long muscles running down the front of your abdomen—separate. The connective tissue that holds them together, called the linea alba, begins to stretch and pull apart, leaving a gap.  This separation weakens the core’s ability to stabilize your pelvis and spine. 

Why is this commonly seen in new mothers? 

During pregnancy, your growing baby places continuous pressure on your abdominal muscles. As your belly stretches and expands, this ongoing strain can lead to that separation. 

However, diastasis recti isn’t exclusive to pregnancy. It can also result from rapid weight fluctuations, abdominal surgery, or the natural aging process.

What Causes Diastasis Recti?

During pregnancy, your body goes through a whirlwind of hormonal changes. These shifts play a big role in preparing you to nourish and carry a growing baby.

One hormone in particular—relaxin—softens your ligaments and connective tissues. This is a good thing because it helps your body make room for your baby!

But, here’s the catch:

That increased flexibility also means your abdominal muscles can stretch and separate more than usual.

Enter: diastasis recti. 

However, it’s not just pregnancy that causes this. Often, it’s a combination of factors that increase your risk.

Diastasis Recti Contributing Factors

• Age and genetics: Older mothers may be at a higher risk since muscle elasticity naturally decreases with age. And yes—your genes can also play a role. If your family tends to have weaker connective tissue, you may be more prone to diastasis recti.
• Heavy lifting:  Lifting heavy objects (especially during pregnancy) can place added strain on your already-stretched abdominal muscles. Try to avoid lifting anything too heavy, or use proper techniques if you must.
• Obesity: Carrying excess weight can put extra pressure on your abdominal wall, increasing the likelihood of separation.
• Weak core muscles: If your core is already on the weaker side before or during pregnancy, your abdominal muscles may be more susceptible to separation.
• Multiple pregnancies: Having more than one pregnancy—especially if they’re close together or involve multiples (like twins or triplets)—can stretch the abdominal wall repeatedly without enough time for full recovery in between.

It’s also worth noting that diastasis recti doesn’t always wait until after birth to make its appearance. While many people notice it postpartum, the separation can actually begin during pregnancy—especially in the later trimesters when your belly is growing more rapidly.

Diastasis Recti Symptoms

Diastasis recti symptoms can range from very mild to more noticeable or even extreme. So, if you’re wondering if you have it, look out for these common signs: 

• Visible bulging: You may notice a bulge or “coning” in your belly, especially when doing certain movements like crunches, sit-ups, or lifting something heavy. 
• Core weakness: Pay attention to any weakness or instability in your core. This might show up as difficulty with everyday tasks, poor balance, or challenges during physical activity. 
• Back pain: Back discomfort—particularly in the lower back—can often be linked to a weak or unsupported core.
• Bladder problems: Many people with diastasis recti also experience bladder leakage or a sense of urgency, especially when sneezing, laughing, or exercising. 
• Breathing or posture issues: Trouble taking deep breaths or maintaining good posture may be a sign that your core isn’t providing enough support.

Also, keep in mind that diastasis recti isn’t just a physical condition—it can take an emotional toll, too. This is especially true for new moms who are already adjusting to so many changes. If you’re feeling frustrated or discouraged during the healing process, know that you’re not alone. It’s completely normal to feel that way.

But here’s the good news:
Diastasis recti is relatively easy to identify, and it can be treated.

Here’s a simple way to check for it at home:

Try the finger test. Lie down on your back with your knees bent. Gently press your fingers along the midline of your abdomen—just above and below your belly button. If you feel a noticeable gap or softness beneath your fingers, you might have diastasis recti.

Still not sure? Talk to your healthcare provider or pelvic floor therapist. They can do a quick assessment and confirm whether you have it—and help guide your next steps.

Can Diastasis Recti Be Fixed?

YES. 

Diastasis recti is very treatable—and no, you don’t have to live with it forever.

Treatment will vary depending on the severity of your condition, but here are a few common and effective options:

Self-Care and Exercise 

In many cases, you can do a lot of the recovery work on your own. Gentle, core-strengthening exercises are often the best place to start.

Focus on movements that safely engage your core, such as:

• Pelvic tilts
• Pelvic floor activations
• Supine marches
• Diaphragmatic breathing
• Modified planks
• Leg lifts
• Heel slides 
• Toe taps
• Glute bridge
• Paper slides and reaches
• Suitcase carry

Be sure to avoid anything fast-paced, high-impact, or overly strenuous on your core. That means skipping traditional crunches or sit-ups—for now—as they can actually make diastasis recti worse.

When to start core exercises:

It’s best to wait until after your six-week postpartum check-up before starting any intense core exercises, especially if you had a cesarean or any complications. Start with gentle pelvic floor and core exercises once your healthcare provider gives you the green light.

How to modify daily activities:

• Lifting: When lifting your baby or other items, always try to engage your core by gently pulling your belly button toward your spine. Avoid bending at your waist; instead, bend at your knees to protect your core.
• Carrying your baby: Use a baby carrier that supports your body well, and be mindful of your posture while carrying your baby. It’s best to avoid overloading your body with heavy bags or anything that can strain your abdominal muscles.

Posture matters:

With diastasis recti, you may find that your posture is affected—especially in the early postpartum months. It’s important to avoid arching your lower back or slumping forward. Good posture can help engage your core muscles and promote healing. Try to maintain a neutral spine while sitting, standing, and moving, and focus on keeping your shoulders back and your pelvis in a neutral position.

Celebrate your progress:

Recovery from diastasis recti doesn’t happen overnight, and every little bit of progress counts! Whether you’ve improved your breathing technique or can hold a modified plank a few seconds longer—celebrate those wins! The healing process is unique to each person, and it’s important to acknowledge your effort and resilience along the way.

Physical Therapy With Professional Guidance

If you’ve been consistently working on your recovery but still notice significant gaps, worsening symptoms, or feel stuck, OR if you just want a more personalized approach, consider working with a pelvic floor physical therapist. These specialists are trained to help with core and pelvic health—especially after childbirth.

They’ll perform a physical assessment and create a tailored plan with exercises and strategies that are safest and most effective for rebuilding your core strength.

Surgery

In more severe cases of diastasis recti, surgery may be necessary. This is usually considered a last resort, used only when physical therapy and exercise haven’t provided enough improvement.

Recovery Time

Have patience.

Recovery from diastasis recti can often take several months. But with consistency, many women see massive improvement. 

Remember: your body just went through something incredible. Restoring strength and function is a process that takes time, attention and self compassion. 

Local and Online Resources

There are many excellent local and online resources that can help support you in your diastasis recti recovery: 

• The Hope Docs: Serving the Tampa Bay area with a St. Petersburg clinic, in-home therapy, and virtual options.
• Fourth Trimester Wellness: Dr. Rachel Madera is a pelvic floor therapist in the Tampa Bay area. She also offers some fantastic freebies to help with postpartum recovery. 
• Pelvic Soul: Offers pelvic floor therapy for all genders, supporting bladder health, birth prep, postpartum healing, fertility, and more.
• Pelvic Balance PT:  Dr. Molly Hart and Dr. Jordan Schmidt help with pelvic pain, urine leakage, prolapse, pregnancy, labor prep, and more. 
• Bloom Pelvic Therapy: A dedicated team of pelvic floor therapists serving the Tampa Bay area to assess and support your pelvic health.
• Better Pelvis: Dr. Jacqueline Amargo supports people through all life stages with their pelvic floor concerns.

And if you’re not ready or able to go in-person, good news—many of these providers offer virtual visits, online courses, and video tutorials so you can start healing from the comfort of your own home.

We’re Here For You

While diastasis recti is a common condition that many people experience after childbirth, that doesn’t make it easy.

With the right care, support, and attention, you can be on the other side of it within a few months.

If you’re experiencing any symptoms of diastasis recti, don’t hesitate to reach out to your care provider as soon as possible for advice. 

You can also talk to your doula— she can guide you and help point you in the right direction. At Buddha Belly Doulas, we’re well-connected within the Tampa Bay health community, and we’ll be happy to connect you with the resources you need.

Also check out: 5 Things a Women’s Health Physical Therapist can Help With and Your 4th Trimester Checklist: 10 Must-Haves