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Navigating Diastasis Recti: Understanding, Prevention, and Recovery

Pregnancy and childbirth bring about numerous changes in a woman's body, one of which is diastasis recti. This condition involves the separation of the abdominal muscles, causing the midline to widen. Some degree of diastasis recti has to occur in every full term pregnancy to accommodate the growing baby. In this blog post, we'll delve into what diastasis recti is, its causes, and offer insights into prevention and recovery.

Understanding Diastasis Recti:

Diastasis recti occurs when the connective tissue between the rectus abdominis muscles weakens, leading to a gap or separation. This gap allows the abdominal organs to push through, causing the characteristic bulge in the midsection. While it commonly affects pregnant women, it can also occur in men, infants, and those who engage in improper core exercises.

Causes of Diastasis Recti:

  1. Pregnancy: The growing uterus can put significant pressure on the abdominal muscles, leading to separation.

  2. Improper pressure management with core exercises: Certain core exercises, when performed with poor intra-abdominal pressure management, can exacerbate diastasis recti rather than help it.

  3. Genetic Predisposition: Some individuals may have a genetic predisposition to weakened connective tissue.

  4. Multiple Pregnancies: Women who have had multiple pregnancies are at a higher risk due to repeated stretching of the abdominal muscles.


  1. Core Strengthening Exercises: Engage in safe and targeted exercises that strengthen the deep core muscles and help you to learn proper intro-abdominal pressure management techniques.

  2. Proper Body Mechanics: Practice proper body mechanics during daily activities, especially during pregnancy, to minimize stress on the abdominal muscles.

  3. Posture Awareness: Maintain good posture to support the abdominal muscles and prevent unnecessary strain.


  1. Pelvic Floor Physical Therapy: Seek guidance from a pelvic floor physical therapist who can provide targeted exercises to help rehab and strengthen the core post partum.

  2. Breathing Techniques: Learn and practice proper breathing techniques to engage the deep abdominal muscles and manage your intra-abdominal pressure.

  3. Gradual Progression: Avoid rushing into intense abdominal exercises; instead, gradually progress as the muscles heal.

  4. Supportive Garments: Consider using supportive garments, such as abdominal binders, to provide additional support during the recovery process.

Diastasis recti is a common and normal condition that can affect individuals beyond pregnancy. Understanding its causes, incorporating preventive measures, and pursuing a structured recovery plan are essential steps in managing and overcoming diastasis recti. It’s not about “closing the gap”, but rather about restoring function and strength allowing you to perform your daily activities and engage in exercise without limitations, and this will look different for everyone.

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