Diastasis of the rectus abdominis muscles

Diastasis of the rectus abdominis muscles: What it is and how to recover

Diastasis of the rectus abdominis muscles (diastasis recti) — this is the separation of the left and right portions of the rectus abdominis along the white line (linea alba), the connective tissue that runs down the center. This is a very common condition that occurs in two‑thirds of women after pregnancy. It is the reason why the belly can look "pregnant" even many months after delivery.

How and why does diastasis occur?

The rectus abdominis muscles are the same "six‑pack" muscles. During pregnancy the growing uterus exerts huge pressure on the abdominal wall. Under this pressure and the hormone relaxin, the connective tissue of the linea alba stretches and thins, allowing the muscles to spread apart. This is an entirely normal physiological process that allows your belly to expand.

After delivery, in many women this tissue recovers and the muscles return to their usual position. However, if the separation remains significant (width over 2–2.5 cm), it is diagnosed as diastasis. It not only affects appearance but can also cause functional problems: weakening of the muscular "corset" leads to back pain and pelvic floor issues.

How to check yourself and what to do next?

There is a simple test you can do at home, but for an accurate diagnosis you should see a physiotherapist. It is important to know that classic abdominal crunch exercises are categorically contraindicated for diastasis, as they can worsen the condition.

Recovery involves performing special exercises that strengthen the deep abdominal muscles (transverse abdominis) and the pelvic floor. Read about general post‑partum activity principles in the article "Nutrition and activity for recovery".