What is Diastasis Recti? Diastasis Recti is a separation of the rectus abdominis muscles along the linea alba, most commonly occurring during pregnancy when the abdominal wall stretches to accommodate a growing uterus. While it is a natural adaptation, excessive separation can lead to discomfort and postural issues.
Key Causes and Risk Factors Several factors increase the likelihood of developing diastasis recti: multiple pregnancies, rapid weight gain, obesity, a history of abdominal surgery, and a family history of connective‑tissue disorders. Hormonal changes, specifically relaxin, temporarily loosen connective tissue, further contributing to muscle separation.
Recognizing Symptoms Common signs include a visible bulge or gap when lifting the legs, a sagging belly, lower abdominal pain, pelvic floor dysfunction, and poor core stability. Women may also notice a “sail” shape to their abdomen or a sensation of heaviness when bending forward.
Diagnosis and Measurement A reliable method is the “finger‑gap” test: when standing with heels together, place fingers between the abdominal muscles and palpate the distance. Measurement tools, such as calipers or a ruler, can quantify the gap, guiding treatment plans. Regular monitoring helps track progress.
Treatment and Prevention Early intervention focuses on gentle core retraining—avoiding heavy lifting or excessive abdominal strain while incorporating diaphragmatic breathing and pelvic‑floor exercises. Strengthening the deep transverse abdominis with targeted movements, such as the “seated abdominal hollow,” helps close the gap. Post‑pregnancy physiotherapy and supportive belts can accelerate recovery. Consistent, low‑impact cardio and maintaining a healthy weight also prevent relapse.