Diastasis recti is a common but often overlooked condition that occurs when the abdominal muscles separate along the midline, causing core weakness, lower back pain, and a protruding belly. This condition is particularly prevalent in postpartum women, but it can also affect men, athletes, and individuals with excessive intra-abdominal pressure.
Fortunately, physical therapy, core-strengthening techniques, and proper movement mechanics can help restore core integrity and improve function. In this guide, we’ll explore the causes, symptoms, and expert-recommended strategies to help you recover from diastasis recti and regain core strength safely.
What Is Diastasis Recti?
Diastasis recti, also called abdominal separation, occurs when the linea alba—the connective tissue between the rectus abdominis muscles—becomes overstretched and thinned. This results in a visible gap between the abdominal muscles, often leading to core instability and functional limitations.
Common Causes of Diastasis Recti
- Pregnancy & Postpartum Changes – The most common cause, as hormones and abdominal expansion put stress on the connective tissue.
- Improper Core Training – Excessive planks, crunches, or heavy lifting without proper engagement can strain the abdominal wall.
- Chronic Intra-Abdominal Pressure – Constipation, bloating, or excessive straining can contribute to tissue stretching.
- Obesity & Rapid Weight Changes – Increased abdominal fat and fluctuations in weight can weaken the midline.
- Previous Abdominal Surgery – C-sections, hernia repairs, or laparoscopic surgeries may affect tissue integrity.
How to Recognize Diastasis Recti
A simple self-test can help determine whether you have diastasis recti:
- Lie on your back with knees bent and feet flat on the floor.
- Place two fingers just above your belly button.
- Gently lift your head and shoulders slightly off the ground, engaging your core.
- Feel for a gap or bulging between your abdominal muscles.
Common Symptoms of Diastasis Recti
- Visible abdominal bulge or “pooch” that doesn’t go away
- Weakness in the core, leading to poor posture
- Lower back pain and hip discomfort
- Pelvic floor dysfunction, including leakage or prolapse
- Difficulty performing everyday movements like bending, twisting, or lifting
If you suspect diastasis recti, consulting a pelvic floor specialist or physical therapist is the best way to get a proper assessment.
How Physical Therapy Can Help
If you’re searching for physical therapy near you, working with a pelvic health or core rehabilitation specialist in NYC can provide a structured approach to healing diastasis recti without worsening the condition.
1. Deep Core Activation & Breathing Techniques
- Diaphragmatic breathing to engage the deep core and pelvic floor properly.
- Transverse abdominis (TVA) activation to rebuild core strength from the inside out.
2. Postural & Movement Corrections
- Teaching proper lifting, bending, and standing mechanics to avoid intra-abdominal pressure.
- Ergonomic adjustments for daily activities, including childcare and workouts.
3. Progressive Core Strengthening
- Modified core exercises that focus on gentle engagement rather than strain.
- Avoiding crunches, sit-ups, and high-intensity planks until the core is stabilized.
4. Pelvic Floor & Whole-Body Integration
- Strengthening glutes, lower back, and deep abdominal muscles to support core function.
- Coordination exercises that link breath, core control, and full-body movement.
At-Home Strategies for Managing Diastasis Recti
Alongside physical therapy in NYC, simple daily habits can support core recovery and prevent further strain.
1. Avoid Movements That Worsen Separation
- Stop sit-ups, crunches, deep backbends, and heavy lifting that increase intra-abdominal pressure.
- Modify movements to use neutral spine positioning and deep core engagement.
2. Wear a Supportive Abdominal Binder (If Needed)
- Postpartum or surgical recovery may benefit from gentle compression garments to assist core healing.
- Avoid tight waist trainers that restrict breathing or circulation.
3. Stay Hydrated and Support Digestive Health
- Prevent constipation and bloating, which can worsen intra-abdominal pressure.
- Focus on fiber-rich foods, hydration, and gentle movement to support gut health.
4. Maintain Proper Breathing Patterns
- Avoid breath-holding during lifting, pushing, or straining.
- Focus on exhaling with exertion to naturally engage the deep core.
When to Seek Professional Help
If you experience persistent core weakness, back pain, or pelvic floor issues, a specialist can provide a customized recovery plan. Seeking medical evaluation is recommended if you notice:
- A gap larger than two fingers wide that isn’t improving
- Severe lower back or pelvic pain that affects daily function
- Urinary incontinence or symptoms of pelvic organ prolapse
- A visible or painful bulge that worsens with movement
A physical therapy place near you specializing in core rehabilitation and pelvic floor therapy can help you safely rebuild strength and stability.
Final Thoughts
Diastasis recti is common but treatable, and with the right rehabilitation approach—including physical therapy in NYC—you can restore core strength, reduce discomfort, and regain confidence in movement. If you’re looking for expert care, consider visiting a physical therapist in Brooklyn or your nearest PT clinic in Queens for a personalized recovery program.
For more expert insights on postpartum recovery, core health, and injury prevention, explore our blog for the latest on physical therapy, movement optimization, and wellness strategies.
