Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Diastasis recti, often referred to as abdominal separation, is a condition that affects many individuals, especially postpartum women. It’s a common issue, but there’s often confusion about what it really is and how to manage it. Here, we’ll dive into five important pieces of information to help you understand diastasis recti and how you can start addressing it.

1. What is Diastasis Recti?

Diastasis recti occurs when the two large parallel muscles in your abdomen (rectus abdominis) separate along the midline. This separation can lead to a bulge or a gap, making it more challenging to maintain core strength and stability. It's most commonly seen in postpartum women due to the stretching of the abdomen during pregnancy, but it can also occur in men and women due to improper exercise, heavy lifting, or significant weight fluctuations.

2. Signs and Symptoms to Watch For

The most noticeable sign of diastasis recti is a bulge or “pooch” in the belly, especially when performing core movements like a crunch or sitting up. Other symptoms include:

• Lower back pain

• Poor posture

• Weak core muscles

• Difficulty lifting heavy objects If you're experiencing any of these signs, it’s important to consult a healthcare provider or physical therapist for a proper assessment.

3. It’s More Common Than You Think

You’re not alone if you have diastasis recti. Up to 60% of women experience some level of abdominal separation after pregnancy. While many recover naturally over time, others may require targeted exercises and physical therapy to help close the gap and regain core strength.

4. How to Properly Address Diastasis Recti

Healing diastasis recti doesn’t have to be overwhelming. The key is to avoid exercises that can worsen the separation, such as traditional crunches, sit-ups, and planks in the early stages. Instead, focus on gentle core-strengthening exercises like pelvic tilts, deep belly breathing, and engaging your transverse abdominis (the deep core muscles). Working with a pelvic floor therapist can help you safely strengthen your core and heal abdominal separation.

5. When to Seek Professional Help

If your diastasis recti isn’t improving or you're experiencing pain or discomfort, it’s time to consult with a professional. A pelvic floor physical therapist is trained to help you safely and effectively restore core strength, improve posture, and reduce discomfort. Early intervention can make a significant difference in your recovery.

Final Thoughts

Diastasis recti is a manageable condition with the right knowledge and approach. If you're unsure where to begin, start by seeking the guidance of a healthcare provider or pelvic floor therapist. By understanding the condition and taking steps to address it, you can regain core strength, improve your posture, and feel more confident in your body.

Ready to get started on your healing journey? Contact our team at Empower Your Pelvis for personalized pelvic floor therapy and core-strengthening programs designed to help you recover from diastasis recti and other postpartum challenges.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Ready to make a change and restore your core? Join the Core Restore Program for comprehensive support and solutions.

With wellness in your pelvis-

Amanda Fisher
Owner, Empower Your Pelvis