When most people think of diastasis recti, they picture a visible belly bulge—especially postpartum. But this common condition can show up in much subtler ways. In fact, many people have diastasis recti and don’t even know it—until it starts affecting their core strength, posture, or pelvic floor.
At our pelvic floor physical therapy clinic, we work with people of all ages, body types, and genders to help identify and treat this condition holistically. Let’s talk about what diastasis recti really is—and the not-so-obvious signs that might mean you have it.
What Is Diastasis Recti?
Diastasis recti is a separation or thinning of the connective tissue (linea alba) between the two sides of the rectus abdominis muscle—what we often call the “six-pack” muscles.
It’s most common during and after pregnancy, when the growing uterus stretches the abdominal wall, but it can also happen in:
- Men and women who lift heavy weights improperly
- People with chronic constipation or coughing
- Those who’ve had abdominal surgery
- Individuals with poor core mechanics or posture over time
It’s More Than a “Mommy Tummy”
Yes, diastasis recti can cause a protruding belly or “pooch,” especially when trying to engage your core. But many people don’t have a visible bulge—and are still living with symptoms that are often dismissed or misunderstood.
Here are some common but overlooked signs that may point to diastasis recti:
1. Doming or Coning During Movement: Ever notice a ridge or bulge pop up along your midline when doing a sit-up or getting out of bed? That’s called doming or coning, and it’s a hallmark sign of diastasis. It means your core is under too much pressure and the connective tissue isn’t able to contain it properly.
2. Low Back Pain or Instability: Your abdominal muscles help stabilize your spine. When there’s a separation, your back may overcompensate. If you’ve been struggling with nagging low back pain, especially when lifting, twisting, or standing for long periods, a weak or dysfunctional core due to diastasis may be contributing.
3. Pelvic Floor Symptoms: Diastasis recti doesn’t happen in isolation, it’s part of your deep core system, which includes the pelvic floor. When your core isn’t supporting pressure well, that load often transfers downward, leading to:
- Urinary leakage (especially with sneezing or exercise)
- Pelvic heaviness or pressure
- Pain with intercourse
- Constipation or straining
These symptoms can signal that both your core and pelvic floor need attention.
4. Poor Posture or “Collapsed” Core: Do you feel like your posture has changed since pregnancy or injury? Maybe you feel disconnected from your core or find it hard to “stand tall.” This may not just be weakness—it could be due to a lack of integrity in your abdominal wall and poor pressure management in the core system.
5. Difficulty Engaging Your Core: Do crunches or core workouts feel ineffective—or worse, make things feel more uncomfortable? People with diastasis often describe feeling like they “can’t connect” to their abs, or that their belly pushes outward during exertion. This is your body signaling that something isn’t working properly.
How Pelvic Floor PT Can Help
Pelvic floor physical therapists are specially trained to assess and treat diastasis recti. Our approach is more than just “do some core exercises”—it’s a whole-body strategy that focuses on:
Reconnecting to your deep core: We teach you how to properly activate your transverse abdominis, diaphragm, and pelvic floor to work together—gently and progressively.
Breathing and pressure management: How you breathe affects how your core handles load. We help retrain your breath to better support your spine and abdominal wall.
Postural and movement retraining: We guide you through safe movements and daily strategies (like how to get out of bed or lift a child) that reduce pressure and promote healing.
Gradual, customized strengthening: We build a personalized program to help close the gap (if needed), restore tension to the connective tissue, and rebuild strength from the inside out.
You Don’t Have to Live with the Symptoms
If something feels off in your core—or you’re tired of dealing with back pain, pelvic issues, or a sense of weakness that won’t go away—it may be time to get checked for diastasis recti.
You deserve to move with confidence and strength. Pelvic floor physical therapy can help you heal and reconnect with your core—no matter how long it’s been.Not sure if you have diastasis? Reach out today to schedule free discovery session so we can start your healing journey!
