Diastasis recti (DR), often called “ab separation,” is the widening of the gap between the two vertical bands of muscles that form the rectus abdominis (the “six-pack” muscles). This separation occurs because the connective tissue running down the center of the abdomen, called the linea alba, stretches and thins. DR is extremely prevalent; a high percentage of women experience this condition by the end of pregnancy, and a significant portion still have it a year postpartum. Identifying this separation at home is possible through self-assessment.
Understanding the Abdominal Structure
The rectus abdominis muscles span from the lower ribs down to the pubic bone and are joined by the linea alba, a tough strip of fibrous tissue. When internal abdominal pressure increases, the linea alba can stretch, causing the muscles to move apart. Diastasis recti is typically defined by a gap of about 2.7 centimeters, or roughly two finger-widths.
A common visual sign of separation is a noticeable “pooch” or bulge in the abdomen that can persist long after pregnancy. This bulge often becomes more prominent when contracting the abdominal muscles, such as when sitting up, sometimes causing the midline of the belly to “dome” or “cone.” When palpating the area, a person may feel a soft, jelly-like texture or a distinct trough between the firmer muscle edges, resulting from the stretched, less supportive connective tissue.
Performing the Step-by-Step Self-Assessment
To perform a self-check, lie on your back with your knees bent and your feet flat on the floor. Place one hand behind your head for support. With the fingers of your other hand, find your abdominal midline, positioning your fingertips perpendicular to your body’s center line. Start the check a few inches above your belly button.
Take a breath in, and as you exhale, slightly lift only your head and shoulders, engaging the rectus abdominis muscles. This slight lift should be just enough to feel the edges of the muscle contracting. Pressing gently but firmly into the midline, check for a gap between the muscle walls. You are feeling for the distance between the two firm ridges of muscle that appear when you contract.
The width of the separation is measured by how many fingers fit snugly into the gap. A separation of one to two finger-widths is often considered normal, especially for postpartum individuals. If three or more fingers fit into the gap, or if your fingers sink down deeply, it suggests diastasis recti. Repeat this process at your belly button and a few inches below it, as the separation varies along the linea alba.
Do not lift your head too high during the check, as excessive contraction can artificially narrow the gap, leading to an inaccurate measurement. Note the depth of the gap, as a deep separation suggests the connective tissue is highly thinned and less functional. This self-assessment provides a preliminary indication but is not a substitute for a professional diagnosis.
Common Reasons Diastasis Recti Occurs
The primary cause of diastasis recti is a sustained increase in internal pressure on the abdominal wall. Pregnancy is the most common factor, as the expanding uterus exerts outward pressure while hormones concurrently cause the linea alba to soften and stretch. This combination of force and hormonal changes allows the separation to occur. Factors such as carrying multiples, having a larger baby, or having pregnancies spaced closely together can further elevate the risk.
The condition is not exclusive to pregnancy and can affect men and women. Any activity that repeatedly strains the abdominal wall can contribute, including chronic, forceful straining from constipation or coughing. Improper technique during heavy weightlifting or intense abdominal exercises can generate excessive intra-abdominal pressure that overwhelms the connective tissue. Rapid weight gain, particularly around the midsection, also puts mechanical stress on the linea alba. Genetic factors, such as an inherited predisposition for weaker connective tissue, may also play a role.
When to Seek Professional Guidance
While a self-check can suggest the presence of diastasis recti, a professional consultation is necessary for a formal diagnosis and functional assessment. Seek guidance from a doctor or a physical therapist specializing in women’s or pelvic health if the gap is three or more finger-widths, or if it has not reduced within several months postpartum. Professionals can use tools like ultrasound for a more precise measurement.
A consultation is also advised if the separation is accompanied by functional symptoms that affect daily life. These symptoms may include persistent lower back, hip, or pelvic pain, a feeling of core instability, or pelvic floor dysfunction like urinary incontinence. A physical therapist is best equipped to evaluate the function of your deep core muscles and the integrity of the connective tissue.
Until you receive a professional assessment, avoid exercises that visibly cause your abdomen to dome or bulge, as this increases pressure on the linea alba. This typically includes traditional crunches, sit-ups, and full planks. Safe movement practices, like rolling onto your side to get out of bed instead of sitting straight up, can help reduce strain on the abdominal wall. Physical therapy is the recommended first-line treatment for managing the condition through targeted exercises.