Diastasis Recti: What is it? Why does it happen?

If you're pregnant, recently had a baby, or have friends who are in that stage of life, you've probably heard of diastasis recti (often shortened to DRA).

If you've spent any time on Instagram or TikTok, you've likely seen countless videos claiming to tell you how to prevent DRA, fix it in a matter of weeks, or warning that you'll permanently damage your body if you do the "wrong" exercises during pregnancy.

Unfortunately, much of this content is based on outdated information, misunderstandings of current research, or marketing designed to sell exercise programs. Even more concerning, many people giving advice have no formal education in anatomy, rehabilitation, or women's health—they've simply experienced pregnancy themselves.

As a pelvic floor physical therapist, my goal isn't to scare you. My goal is to help you understand what's actually happening in your body so you can make informed decisions. Knowledge is empowering, especially during pregnancy and postpartum.

What Is Your Core?

Many people think the core is just your "abs," but it's much more than that. Your core is a team of muscles that work together to stabilize your spine, support your organs, manage pressure within your abdomen, and allow you to move efficiently.

Your core includes:

Abdominal Muscles

Your abdominal wall consists of four primary muscle groups:

• Rectus abdominis – the "six-pack" muscles that run vertically along the front of your abdomen.

• External obliques – the outer side abdominal muscles that help with trunk rotation and side bending.

• Internal obliques – located beneath the external obliques and assist with rotation, stability, and breathing.

• Transversus abdominis – the deepest abdominal muscle that wraps around your torso like a natural corset and plays a major role in core stability.

Low Back Muscles

The muscles along your spine—including the multifidus and erector spinae—help keep your spine stable and support posture during movement.

Diaphragm

The diaphragm is your primary breathing muscle. Every breath you take influences the pressure inside your abdomen, which is why breathing and core function are so closely connected.

Pelvic Floor

Your pelvic floor is a group of muscles that forms the bottom of your core. These muscles support your bladder, uterus, and rectum while also helping with bowel and bladder control, sexual function, and pressure management.

Together, these muscles work as a coordinated system—not as separate parts.

What Exactly Is Diastasis Recti?

To understand diastasis recti, it's helpful to understand one important piece of anatomy.

Your two rectus abdominis muscles ("six-pack" muscles) sit side by side and are connected by a strong band of connective tissue called the linea alba.

One of the biggest misconceptions about diastasis recti is that the abdominal muscles "split apart."

They don't.

Diastasis recti is a widening and thinning (elongation) of the linea alba—not a separation of the muscles themselves. The connective tissue stretches as your abdomen expands during pregnancy.

If the tissue actually tears apart and abdominal contents push through, that is called a hernia, which is an entirely different medical condition.

Another important point: there is no universally accepted "normal" width of the linea alba. Researchers have found considerable variation among healthy individuals, which is one reason many pelvic health professionals are shifting away from focusing only on the measurement and instead looking at how well the abdominal wall functions.

Who Gets Diastasis Recti?

Although we most commonly talk about DRA during pregnancy, it isn't exclusive to women. Both women and men can develop diastasis recti.

It occurs whenever the abdomen expands enough to place increased tension on the linea alba. Pregnancy is the most common reason, but it can also occur with significant weight gain or other situations that increase abdominal pressure over time.

During pregnancy, the stretching of the linea alba is a normal and necessary adaptation that allows your abdomen to accommodate your growing baby. Your body isn't failing you. It's doing exactly what it was designed to do.

Does It Go Away After Pregnancy?

For many women, the width of the diastasis decreases during the first year after delivery.

However, recovery looks different for everyone.

Factors that can influence recovery include:

• The severity of the stretching

• Tissue quality

• Individual healing

• Physical activity levels

• Progressive return to exercise

• Overall health

  
  

Research suggests that appropriately prescribed core strengthening during the postpartum period can improve abdominal function and helps reduce the severity of a diastasis.

It's important to remember that recovery isn't just about making the gap smaller—it's about restoring the ability of your abdominal wall to generate tension and function effectively.

Can I Prevent Diastasis Recti During Pregnancy?

This is probably one of the most common questions I hear. The honest answer is:

You cannot completely prevent diastasis recti during pregnancy.

Your abdomen must expand to make room for your growing baby. That said, there are things you can do to support your body throughout pregnancy. I encourage my patients to continue exercising and strengthening their core throughout pregnancy. Pregnancy and postpartum are physically demanding, and maintaining strength can make both stages easier.

Abdominal Coning at 38 weeks pregnant

One thing I do recommend paying attention to is abdominal coning or doming. Coning occurs when pressure inside your abdomen exceeds what your abdominal wall can effectively manage. If you notice a ridge or "tenting" down the middle of your abdomen during an exercise or daily activity, it's often a sign that the movement should be modified. That doesn't mean the exercise is "bad." It simply means your body may need a different strategy, different breathing mechanics, or a different level of challenge. Small modifications can reduce unnecessary strain on the linea alba while allowing you to continue exercising safely.

How Do I Know If I Have Diastasis Recti?

If you see a pelvic floor physical therapist after delivery, your abdominal wall will often be assessed as part of a comprehensive evaluation. However, I encourage new moms not to become overly focused on the measurement itself, especially in the first few weeks postpartum.

During that time, your body is still healing. Some widening of the linea alba is expected.

Rather than obsessing over the number of finger widths, I prefer to focus on:

• How well your abdominal wall generates tension

• How your core and pelvic floor work together

• Whether you're experiencing symptoms such as pain, weakness, or difficulty with daily activities

• Your ability to return to the activities that matter most to you

At the end of the day, function matters far more than a measurement.

The Bottom Line

Diastasis recti is not a sign that your body is broken. It is not something you should fear. For most people, it is a normal adaptation to pregnancy that improves over time. Instead of chasing a specific measurement or believing everything you see on social media, focus on rebuilding strength, restoring core function, and working with healthcare professionals who understand the latest evidence.

Need Help During Pregnancy or Postpartum?

Every pregnancy and postpartum recovery is different. What works well for one person may not be appropriate for another. If you're pregnant and aren't sure whether an exercise is right for you, are noticing abdominal coning during workouts, or simply want guidance on how to modify activities so you can stay active safely, we're here to help.

Likewise, if you've recently had a baby and are ready to rebuild your core, progressive strengthening is key. Rather than jumping back into high-intensity exercise or relying on generic online programs, a personalized rehabilitation plan can help you regain strength, improve core function, and return to the activities you love with confidence.

At Jacobson Physical Therapy, we specialize in helping women navigate pregnancy and postpartum recovery. Whether your goal is to reduce symptoms, safely return to exercise, or simply feel stronger in your body again, we'd love to partner with you throughout that journey.

If you have questions about diastasis recti, pelvic floor health, or postpartum rehabilitation, don't hesitate to reach out. We'd be happy to help determine the best next steps for you.