What Is Diastasis Recti?
- Katie Bayer
- Oct 29
- 3 min read
Diastasis recti happens when the left and right sides of your rectus abdominis muscle (your "six-pack" muscle) stretch along the linea alba, the connective tissue down the center of your abdomen. This is often caused by the pressure and stretching of the abdominal wall during pregnancy but can also affect men and non-pregnant women due to heavy lifting, improper exercise, or underlying connective tissue conditions.
Signs of diastasis recti include:
A visible bulge or “doming” in the midline when lifting the head or trunk
Core weakness or instability
Low back pain
Poor posture
Difficulty engaging abdominal muscles
The Role of the Pelvic Floor
You might be wondering: What does the pelvic floor have to do with abdominal separation?
The core is more than just abs—it’s a team of muscles that includes your diaphragm, deep abdominals (transverse abdominis), multifidus (deep back muscles), and the pelvic floor. These muscles work together to provide stability, support organs, and manage pressure in the abdomen during movement.
When there’s a breakdown in this system—such as with diastasis recti—it often means the pelvic floor is also affected. This can lead to issues like:
Urinary incontinence
Pelvic organ prolapse
Pain during sex
Pressure or heaviness in the pelvic region
That’s where pelvic floor physical therapy comes in.
How Pelvic Floor Physical Therapy Can Help
A pelvic floor physical therapist is trained to assess and treat diastasis recti with a whole-body, pressure-management approach. Here's how they can help:
1. Assessment of Core and Pelvic Floor Function
Your PT will check for the width and depth of your abdominal separation and evaluate how well your core muscles are coordinating. They’ll also assess breathing patterns, posture, alignment, and pelvic floor activation.
2. Education and Awareness
Many people unknowingly make their diastasis worse by doing common movements incorrectly. A PT will teach you:
How to get out of bed without straining your core
How to lift, carry, and care for your baby safely
How to breathe and engage your core with daily activities
3. Targeted Core Rehabilitation
Pelvic floor PTs use evidence-based techniques to rebuild strength and control in your deep core muscles:
Transverse abdominis activation (your body’s natural “corset”)
Pelvic floor engagement coordinated with breathwork
Safe progression of exercises, modifying crunches, planks, or twisting until your core is ready
4. Breathwork and Intra-Abdominal Pressure Management
Learning how to exhale during effort (like lifting or standing) reduces pressure on the healing tissue. This also trains your diaphragm and pelvic floor to work together for better support.
5. Postural and Alignment Corrections
Poor posture can keep diastasis from healing. Your therapist may guide you in standing, sitting, and moving in a way that supports your healing process.
What to Expect from Treatment
Treatment plans vary based on the severity of separation, your symptoms, and goals. Most people see meaningful progress in 8–12 weeks with consistent therapy and home exercises. You don’t need to wait until months postpartum—early intervention often leads to better results, but it’s never too late to start.
When to See a Pelvic Floor Physical Therapist
You should consider an evaluation if:
You feel abdominal doming or bulging with movement
You have back pain, instability, or core weakness postpartum
You notice leaking, pelvic pressure, or discomfort
You want to safely return to exercise or fitness
Final Thoughts
Diastasis recti isn’t something you have to “just live with.” With the right guidance, you can rebuild your core strength, regain confidence in your body, and feel supported every step of the way. Pelvic floor physical therapy doesn’t just treat symptoms—it restores function, balance, and quality of life.
Comments