Diastasis recti, often called abdominal separation, occurs when the two sides of the rectus abdominis muscles, commonly known as the “six-pack” muscles, separate. This separation happens due to the stretching and thinning of the linea alba, a connective tissue that runs down the midline of the abdomen. While it is a common condition, affecting a significant number of women after childbirth, it can also occur in men and newborns. Identifying this condition can provide clarity and guide individuals toward appropriate care.
Recognizing the Indicators
Individuals with diastasis recti may notice several visual and physical signs. A common indicator is a visible bulge or “pooch” in the midline of the abdomen, particularly above or below the belly button. This protrusion might become more pronounced when engaging abdominal muscles, such as when sitting up from a lying position, which is sometimes described as “coning” or “doming.”
Beyond visible changes, a feeling of softness or a jelly-like texture around the belly button can be present. Some individuals also experience a general feeling of weakness in their core, making everyday tasks like lifting objects more challenging. Other symptoms can include lower back pain, poor posture, and sometimes even constipation.
The Self-Check Procedure
Performing a self-assessment can help determine if you have diastasis recti. To begin, lie on your back with your knees bent and your feet flat on the floor. Place one hand behind your head for support.
Next, place the fingertips of your other hand across your midline, either at, above, or below your belly button, with your fingers pointing towards your pelvis. Gently press your fingertips down into your abdomen. Then, slowly lift your head and shoulders slightly off the floor, as if performing a mini-crunch, ensuring your shoulders remain on the ground.
As you lift your head, feel for a gap or separation between the rectus abdominis muscles. The edges of these muscles may feel like firm ridges. Assess the width of any gap by noting how many fingers fit horizontally into the space, and observe the depth. Repeat this check at several points along the midline: above, at, and below the belly button, as the separation can vary in different areas.
Interpreting Your Findings
After the self-check, interpret your findings by assessing the width and depth of any detected gap. A separation of two finger-widths or more (approximately 2.7 cm) indicates diastasis recti. The depth of the separation is also important. A shallow, taut gap where there is resistance when pressing down suggests better integrity of the connective tissue compared to a soft, squishy, or deep indentation.
A small amount of abdominal separation is common, especially after pregnancy, and doesn’t necessarily indicate a problem. The ability to generate tension in the connective tissue when engaging core muscles is often more significant than the gap’s width. This self-assessment is an initial indication, not a definitive medical diagnosis.
When to Consult a Professional
If your self-assessment suggests a separation of two or more finger-widths, or if you experience symptoms like significant lower back pain, pelvic or hip pain, or difficulty with daily tasks, consult a healthcare professional. An obstetrician or general practitioner can provide an initial assessment and may refer you to a specialist.
Physical therapists, especially those specializing in women’s health or pelvic floor therapy, are well-equipped to diagnose and assess diastasis recti. They conduct a thorough physical examination, feeling for gaps and muscle tone, and sometimes using tools for precise measurements. A professional diagnosis confirms the condition and guides next steps, which may include specific core-strengthening exercises.