Diastasis Recti (DRA):
What it is and How to Heal It

If you've noticed a gap or bulging in your abdomen after pregnancy, you’re not alone—it could be diastasis recti (DRA), a super common condition that affects many postpartum women. Let’s break it down:

What Is Diastasis Recti?

Diastasis recti happens when the two sides of the rectus abdominis (your “six-pack” muscles) separate along the linea alba, the connective tissue running down the center of your belly. This can lead to a soft gap, bulging, or doming of the abdomen, especially when doing movements like sitting up from bed.

Image Credit: hpbsurgery.co.nz

How Common Is It?

Diastasis recti is very common postpartum—studies show that about 60% of women experience DRA in the third trimester, and up to 40% still have it six months after giving birth (Benjamin et al., 2014).

It’s not just about appearance—DRA can affect core strength, posture, and even lead to back pain or pelvic floor issues if left untreated.

What Causes DRA?

During pregnancy, your growing baby puts pressure on your abdominal muscles, and hormones like relaxin and estrogen soften connective tissue to allow for expansion. This natural stretching can sometimes lead to a separation that doesn’t fully close on its own postpartum.

Factors that increase the likelihood of DRA include:

  • Multiple pregnancies (especially close together)

  • Carrying a large baby or multiples

  • Weak core muscles before pregnancy

  • Improper abdominal exercises during pregnancy/postpartum

How Do You Know If You Have Diastasis Recti?

You can do a quick self-check at home:

  1. Lie on your back with your knees bent and feet flat on the floor.

  2. Place two fingers just above your belly button.

  3. Gently lift your head and shoulders slightly off the floor, engaging your core.

  4. Feel for a gap between the muscles—if it’s wider than two fingers, you may have diastasis recti.

  5. Note: The depth of the separation is more important than the width when assessing Diastasis Recti.

Learn about Diaphragmatic Breathing to Begin Abdominal Repair and Coordination:

How Pelvic Floor Therapy can Help-

  • Reconnects deep core muscles

  • Strengthens your transverse abdominis

  • Coordinates breathing + pelvic floor activation

  • Supports healing & closes the gap

  • Improves posture + reduces back pain

Why it works:
It’s not just crunches — it’s about retraining your core from the inside out.