Diastasis recti occurs when the two long bands of abdominal muscles, the rectus abdominis, spread apart. These “six-pack” muscles run vertically along the front of the belly and are normally joined by the linea alba, a band of connective tissue. When this tissue stretches and widens, a gap forms between the muscles. This article guides you through a basic self-assessment at home.
Understanding Diastasis Recti
Diastasis recti commonly occurs due to increased intra-abdominal pressure stretching the linea alba. Pregnancy is a frequent cause, as the expanding uterus and hormonal changes thin and soften this connective tissue. It can also result from rapid weight changes, obesity, or improper core exercises. While often affecting about 60% of women postpartum, it can also affect men and newborns.
Symptoms of diastasis recti include a visible bulge or “pooch” in the abdomen, particularly above or below the navel, which becomes more noticeable during core-engaging activities like sitting up or straining. Other symptoms include lower back pain, poor posture, constipation, pelvic floor issues like urinary incontinence, and a general feeling of core weakness. The separation itself is not painful, though associated symptoms might cause discomfort.
Performing the Self-Assessment
Lie on your back with your knees bent, feet flat on the floor. Position one hand behind your head for support. Place the fingertips of your other hand, pointing towards your feet, across your midline, just above your belly button.
Relax your abdominal muscles, then slowly lift your head and shoulders slightly off the floor to engage your abdominal muscles. As you lift, gently press your fingertips into your abdomen. Feel for a gap or a soft, jelly-like depression between the two sides of your rectus abdominis muscles.
Assess multiple points along the linea alba, as separation can vary. Check at the navel, three finger-widths above, and three finger-widths below. Note the width of any gap by how many fingers fit snugly. Pay attention to the depth of the separation and the tension or firmness of the tissue underneath.
Interpreting Your Assessment Results
After self-assessment, you will observe the width and depth of any abdominal separation. A “normal” finding means no significant gap or a very shallow one, less than one finger-width. If the tissue under your fingers feels firm and provides resistance, this suggests good linea alba integrity. Some separation is normal, especially postpartum, with a typical rectus distance of 2-2.8 cm at six months postpartum.
A positive finding for diastasis recti is a gap of two or more finger-widths between the abdominal muscles. This corresponds to a distance of approximately 2.5 cm (just under 1 inch) or greater. Beyond the width, the depth of the separation is also important.
If your fingers sink in easily and the tissue feels soft or spongy without much pushback, it may suggest a more significant diastasis. Conversely, if the tissue feels tense or springy, it indicates better support. This self-assessment serves as an initial screening tool, not a definitive medical diagnosis.
Next Steps After Self-Assessment
If your self-assessment suggests diastasis recti, especially with a gap of two or more finger-widths or associated symptoms, seek professional medical advice. A healthcare provider, such as a doctor, physical therapist, or women’s health specialist, can provide a formal diagnosis and personalized guidance. They may use physical examination to confirm the condition and determine its severity.
Avoid self-diagnosing or starting aggressive exercises without professional consultation, as some movements, like traditional crunches or sit-ups, can worsen the condition. A physical therapist specializing in women’s health or pelvic floor issues is qualified to assess and recommend appropriate exercises to strengthen deep core muscles and improve abdominal function. They can help you move safely and develop a tailored plan to address the separation and any related symptoms.