Diastasis Recti Myth vs. Fact

There is a lot of misinformation online about diastasis recti. Let's clear up some of the most common myths.

Myth: "If you have a gap, your core is weak."

Even strong people can have diastasis recti

Fact: A wider linea alba does not automatically mean you have a weak or dysfunctional core. Research has shown that the width of the diastasis alone does not necessarily correlate with pain, disability, or function. What's often more important is how well your abdominal wall can generate tension and manage pressure during everyday activities and exercise.

Myth: "Crunches cause diastasis recti."

Fact: There is no evidence that appropriately prescribed abdominal exercises automatically cause or worsen diastasis recti. During pregnancy and early postpartum, some exercises may create excessive intra-abdominal pressure or abdominal coning, making them less appropriate at that stage. Rather than labeling exercises as "good" or "bad," it's better to choose movements that your body can perform while maintaining good pressure management. As your body heals and gets stronger, your exercise program should progress with you.

Myth: "You have to avoid all core exercises during pregnancy."

A pregnant woman performs the bird dog exercise while holding a dumbbell, with guidance from a physical therapist.

Fact: In most uncomplicated pregnancies, continuing to strengthen your core is not only safe but beneficial. The goal isn't to avoid using your abdominal muscles, it's to train them appropriately. Maintaining strength during pregnancy can help support your body, improve function, and make postpartum recovery easier.

Myth: "You need a postpartum belly binder to heal your diastasis."

Fact: Belly binders can provide comfort and support for some women, especially in the early days after delivery or after a C-section. However, they do not heal diastasis recti or bring the abdominal muscles back together. Recovery comes from the body's natural healing process combined with progressive strengthening and restoring coordination between the diaphragm, abdominal muscles, and pelvic floor.

Myth: "Diastasis recti is permanent."

Fact: For many women, the width of the diastasis decreases during the first year postpartum. Even if some widening remains, that does not mean you can't have a strong, functional core. Many people return to lifting weights, running, CrossFit, yoga, and other activities without symptoms. The goal isn't necessarily to "close the gap", it's to restore strength, function, and confidence in your body.

Strength training while 40 weeks pregnant.

Myth: "If you have diastasis recti, you should never lift heavy."

Fact: Lifting isn't the enemy. Your body simply needs to be prepared for the demands you're placing on it. A gradual, progressive strengthening program allows your core to adapt over time so you can safely return to lifting your child, carrying groceries, exercising, or participating in your favorite sport. The focus should be on proper progression and pressure management, not avoiding strength training altogether.