When most people think of diastasis recti, they associate it with pregnancy and postpartum recovery in women. But here’s a truth that isn’t talked about nearly enough: men can also develop diastasis recti — and when they do, it can have a significant impact on their core strength, posture, pelvic health, and even quality of life.
What Is Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles — the “six-pack” muscles — due to thinning and stretching of the connective tissue (linea alba) that holds them together. This creates a gap in the midline of the abdomen.
While it often develops during pregnancy due to intra-abdominal pressure, anyone who experiences excess pressure or strain in the abdominal wall can be at risk — including men.
Causes of Diastasis Recti in Men
- Chronic or improper abdominal exercises, like aggressive crunches or weightlifting without core stability
- Heavy lifting without adequate core engagement
- Obesity, especially with central weight gain
- Chronic constipation or straining during bowel movements
- Poor posture and long-standing movement dysfunction
- Abdominal surgeries or trauma
How to Tell If You Might Have Diastasis Recti
- A visible bulge or “pooch” in the abdomen, especially when getting up from lying down
- A feeling of weakness or instability in the core
- Low back pain
- Pelvic pain or dysfunction, including urinary leakage or difficulty with bowel movements
- Postural issues or difficulty engaging the core during activity
How Pelvic Floor Physical Therapy Can Help
While many associate pelvic floor PT with childbirth recovery or bladder issues in women, it’s a powerful and underutilized tool for core and pelvic health in men, including recovery from diastasis recti.
Here’s how pelvic floor PT can help men with diastasis:
- Comprehensive Core Rehab: Pelvic floor therapists are trained to assess and treat the entire core system, which includes: The diaphragm, Transversus abdominis (deep core muscles), Pelvic floor muscles, Multifidus (spinal stabilizers). They teach how to re-engage and coordinate these muscles to support healing and reduce strain on the abdominal wall.
- Postural & Breathing Re-Training: Breathing and posture play a major role in intra-abdominal pressure. Therapists will help correct faulty patterns that may be worsening the gap or preventing healing.
- Functional Strengthening: Instead of just crunches (which can worsen the condition), pelvic PTs provide a progressive strengthening plan that restores true core stability for daily life, exercise, and sport.
- Manual Therapy: Hands-on work may be used to improve tissue mobility, reduce tension, and facilitate the body’s natural healing process around the diastasis.
- Addressing Pelvic Floor Dysfunction: Men with diastasis often have coexisting pelvic floor issues — like incontinence, pressure, or even pain. A pelvic PT is trained to assess and treat this often-overlooked part of the puzzle.
Don’t Ignore the Gap — Get the Help You Need
Pelvic floor physical therapy offers a whole-body approach that goes far beyond ab workouts. It’s about reconnecting with your core, building stability, relieving symptoms, and getting you back to moving — and living — with confidence. Schedule a FREE Phone call to talk with a physical therapist and see how we can help!
