Been wondering whether or not you have Diastasis Recti since being pregnant? Diastasis Recti (DR) might sound a little intimidating, but don’t worry! We’re breaking it down together so you can feel informed and in control of your body.
DR is something a lot of postpartum moms deal with, but many don’t even realize they have it. In this article, we’ll discuss what Diastasis Recti is, how to check for it, and the first steps you can take to start healing.
What is Diastasis Recti?
So, what exactly is Diastasis Recti? In simple terms, it’s when the rectus abdominis muscles (the ones that run down the front of your abdomen) separate.
This happens during pregnancy as your baby grows and your abdominal wall stretches to make room. While it’s perfectly normal for your muscles to stretch, sometimes they don’t come back together after delivery.
Common Symptoms for Diastasis Recti
One of the key signs of DR is a bulging belly that doesn’t go away, no matter how much you work out. You might also notice a feeling of weakness in your core—your belly just isn’t as strong as it used to be.
Some moms experience lower back pain or pelvic instability as well. If any of this sounds familiar, it might be time to check for DR!
How To Check for Diastasis Recti
Checking for Diastasis Recti at home is simple. Here’s how you can do it:
- Lie down on your back with your knees bent and feet flat on the floor.
- Place your fingers just above your belly button.
- Gently lift your head and shoulders slightly off the floor, like a small crunch.
- Feel for a gap between your abdominal muscles. If you can fit two or more fingers into the gap, you might have DR.
The depth of the gap can also tell you more—if it feels soft or deep, it could indicate more severe separation. Watch this video tutorial for further instructions.
If you’re unsure or the gap feels wide, it’s a good idea to consult a healthcare provider or physical therapist for a more thorough assessment.
What to Do if You Have Diastasis Recti
First things first: don’t panic if you discover you have DR! It’s common, and healing is possible. The important thing is to address it because if left untreated, DR can lead to chronic back pain, pelvic floor issues, and core weakness that may affect daily life or exercise.
Safe Exercises to Start Healing:
Begin with gentle exercises like pelvic tilts and activate the transverse abdominis. This focuses on strengthening your deep core muscles without straining your abdominal wall.
If you’re doing other workouts, be sure to modify them—avoid exercises like crunches, planks or sit-ups that can make DR worse.
Treatment Option for Diastasis Recti
One of the best ways to treat DR is through physical therapy, as it offers a personalized approach tailored to your body’s needs. There are also specialized DR recovery programs available, including my 70-Day Postpartum Ab Rehab Coaching Program. It’s designed to help you flatten your stomach and rebuild core strength with just 10 minutes of exercise a day—perfect for busy moms with Diastasis Recti.
If you’re looking for structure and support, this program could be just what you need to feel stronger and more confident.
Next Steps
To recap, we covered what Diastasis Recti is, how to check for it, and what to do if you have it. Addressing DR is crucial to avoid long-term issues, and there are effective ways to begin healing your core. You deserve to feel strong and confident in your body again!
Thanks so much for reading, mama. Don’t forget to subscribe to the podcast for more helpful tips on postpartum recovery and fitness. And if this post resonated with you, share it with other moms who might benefit. Remember—you’re doing an amazing job!
Ready to get started? Check out my 70-Day Postpartum Ab Rehab Coaching Program here and let’s work together to rebuild your core!
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
If you liked this post, please take a quick second to share it! 🙂
