Diastasis Recti: What Every Pregnant Woman Should Know
Pregnancy is a remarkable journey—one that stretches the body in incredible ways, quite literally. Among the many changes a woman’s body undergoes during pregnancy, diastasis recti is one that often flies under the radar but affects virtually 100% of pregnant women to some degree. So what exactly is it, and why should you care? Let's dive into what diastasis recti is, how it may impact your body long-term, and how pelvic floor physical therapy can help you recover and thrive.
What Is Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles—commonly known as the “six-pack” muscles—along the midline of the abdomen. During pregnancy, as your belly expands to accommodate your growing baby, these muscles stretch and may separate due to increased pressure and hormonal changes that soften connective tissue.
While some degree of separation is completely normal and part of a healthy pregnancy, problems can arise when the muscles and connective tissue don’t return to their original position postpartum.
Does It Really Affect 100% of Pregnant Women?
Yes—100% of pregnant women will experience some level of abdominal separation during the later stages of pregnancy. The human body is designed to accommodate this stretching. However, not everyone will develop a clinical or problematic case of diastasis recti that needs targeted rehab.
That said, up to 60% of women may continue to have significant separation 6–8 weeks postpartum, and many aren’t even aware of it.
Signs You Might Have Diastasis Recti
You might notice:
A visible bulge or “doming” down the middle of your abdomen when you sit up
Lower back pain or pelvic pain
Poor posture
Core weakness or instability
If you're unsure, a qualified pelvic floor physical therapist can assess the extent of your separation.
The Long-Term Impact of Diastasis Recti
When left untreated, diastasis recti can contribute to:
Chronic lower back pain
Pelvic floor dysfunction (including incontinence or prolapse)
Poor core stability
Digestive issues (like bloating or constipation)
Increased risk of hernias
In short, it’s not just a cosmetic issue—it can affect your quality of life long after you've given birth.
How Pelvic Floor Physical Therapy Can Help
The good news? You’re not stuck with diastasis recti forever—and you don’t have to fix it alone.
Pelvic floor physical therapists are specially trained to help women restore function in the deep core and pelvic muscles. A customized rehab plan may include:
Core stabilization exercises targeting the transverse abdominis (your deepest abdominal muscle)
Pelvic floor training to improve strength and coordination
Postural education and breathing techniques
Manual therapy to help realign tissue and muscles
Guidance on safe return to exercise postpartum
These interventions can reduce abdominal separation, improve pelvic support, and give you back your strength—safely and effectively.
When to Start Therapy
You don’t need to wait until after birth to begin. In fact, seeing a pelvic floor therapist during pregnancy can help:
Prevent or minimize separation
Support your body through the changes of pregnancy
Prepare your core and pelvic floor for delivery and recovery
If you’re postpartum—whether it’s been 6 weeks or 6 years—it’s never too late to start healing.
Final Thoughts
Diastasis recti is a normal part of pregnancy, but it doesn’t have to become a permanent part of your life. With awareness, the right support, and a focus on pelvic floor physical therapy, you can restore your core, protect your body long-term, and feel strong again.
If you suspect you have diastasis recti or just want to be proactive about your pelvic health, consider making an appointment with a pelvic floor physical therapist. Your body has done something incredible—now let’s help it recover with care.
