Diastasis recti (DR) is the separation of the rectus abdominis muscles, or “six-pack” muscles, at the midline of the abdomen. This occurs when the connective tissue, the linea alba, stretches and thins. While a self-check can offer initial insights, it does not replace a professional medical evaluation.
Understanding Diastasis Recti
Diastasis recti often results from increased intra-abdominal pressure. Pregnancy is a primary cause, but substantial weight gain, chronic coughing, or improper lifting can also stretch the linea alba. When this connective tissue thins, it reduces core integrity, potentially leading to symptoms such as lower back pain, poor posture, and an abdominal bulge. This protrusion can become more noticeable during activities that strain the core, like sitting up.
Performing the Diastasis Recti Self-Check
To begin the self-check, lie flat on your back with your knees bent and your feet flat on the floor. Ensure your head and neck are comfortably supported. Place one hand behind your head for support, and position the fingers of your other hand, palm down, on your abdomen with your fingertips pointing towards your pelvis.
Gently lift your head and shoulders slightly off the floor, as if performing a mini-crunch, while keeping your lower back pressed into the floor. This action engages the rectus abdominis muscles, making any separation more apparent. For individuals who are overweight, gently part any excess abdominal tissue to access the midline of the abdomen directly.
With your fingers positioned along the midline, just above and then below your navel, feel for a gap or depression between the two halves of your abdominal muscles. Pay attention to the texture and depth you feel, distinguishing between soft adipose tissue and a potential space where muscle should be. The goal is to identify if your fingers sink into a hollow area rather than feeling firm muscle underneath.
Interpreting Your Self-Check Findings
During the self-check, look for a noticeable gap or depression along the midline of your abdomen. A “positive” finding for diastasis recti means your fingers can sink into a space between the abdominal muscles. The extent of the separation is typically measured in finger-widths; for instance, if you can fit two fingers into the gap, it indicates a two-finger separation. Assess the depth of this gap.
For overweight individuals, interpreting these findings can sometimes be more challenging. The presence of adipose tissue might make the gap feel deeper or wider than it actually is, or it might initially be more difficult to locate the separation through the tissue. Feel for a distinct lack of muscle resistance rather than just the softness of fat. A small separation, typically one finger-width or less, is considered normal. A separation of two finger-widths or more, especially when combined with symptoms like core weakness or back pain, suggests the presence of diastasis recti.
Seeking Professional Guidance
Consult a healthcare professional if your self-check reveals a significant abdominal separation (two finger-widths or more), or if you experience persistent lower back pain, pelvic floor dysfunction, or core instability. A medical professional can provide a definitive diagnosis.
A physical therapist, especially one specializing in core rehabilitation, is often the most appropriate expert. They can accurately assess separation severity, identify contributing factors, and develop a personalized treatment plan, including exercises to restore core function.