Diastasis recti (DR) is a common condition characterized by the separation of the rectus abdominis muscles, connected by a band of connective tissue called the linea alba. During or after pregnancy, the linea alba can stretch and thin, leading to an abnormal widening of the gap between the muscles. This can result in the abdomen appearing to protrude. While self-assessment offers a valuable way to monitor progress, it does not replace professional medical advice or diagnosis.
Performing the Self-Check
Begin by lying flat on your back with knees bent and feet flat on the floor. Place one hand behind your head for support. With your other hand, position your fingertips on your abdomen, pointing towards your pelvis, directly over your belly button. Gently press your fingertips down into your abdomen, feeling for the midline.
Slowly lift your head and shoulders slightly off the floor, as if performing a mini-crunch, while keeping your shoulders mostly down. As you lift, feel for a gap or depression between the muscle edges with your fingertips. You can also check above and below the navel, typically one finger width above and two finger widths below, as the separation can occur at different points along the midline.
Interpreting Your Self-Check Results
Focus on three key aspects: the width of the gap, its depth, and the tension of the linea alba. The width is measured in finger widths that can comfortably fit sideways into the separation. A gap of one finger width or less is considered within a normal range and may not indicate diastasis recti. If you can fit two or more fingertips into the gap, it suggests a separation.
The depth of the gap indicates stretching of the linea alba. Assess depth by noting how many knuckles deep your fingers can sink into the space. The tension or firmness of the connective tissue between the muscles is also important. A taut, firm space that offers resistance when you press down is more favorable than a soft, mushy, or “jelly-like” feeling, even if a gap is present. An improving diastasis recti manifests as a narrowing gap, reduced depth, and increased firmness of the connective tissue during the self-check.
Beyond the Self-Check: Other Indicators of Healing
Healing from diastasis recti encompasses functional improvements in core strength and stability. A primary indicator of progress is reduced low back pain, often arising from weakened abdominal support. As the core strengthens, proper alignment improves, leading to better posture.
Increased core stability becomes evident during daily activities, such as lifting objects, carrying loads, or bending over, as these movements become easier and more controlled. A decrease in abdominal “doming” or “coning” during exertion, where the midline of the abdomen protrudes in a ridge-like shape, signals improved muscle control and reduced internal pressure. Improvements in pelvic floor function, such as better bladder control, also indicate overall core system recovery, as the abdominal and pelvic floor muscles work in conjunction.
When to Consult a Professional
Seek evaluation from a healthcare professional, such as a physical therapist specializing in postpartum recovery or a doctor, if you experience a persistent significant separation, typically a gap of two or more finger widths, or observe a lack of improvement despite consistent self-care efforts. Experiencing pain or discomfort associated with diastasis recti, such as lower back pain or pelvic pain, warrants a medical consultation.
If you suspect a hernia, which can manifest as a bulge that may or may not be painful, seek immediate medical attention. Consulting a professional is also advisable for a personalized rehabilitation plan tailored to your specific needs. Uncertainty about self-assessment results or a desire for expert assessment are valid reasons to seek professional help.