Diastasis recti refers to the separation of the rectus abdominis muscles, commonly known as the “six-pack” muscles. These muscles run vertically along the front of the abdomen and are normally joined by a band of connective tissue called the linea alba. When this connective tissue stretches and widens, it creates a gap between the muscles.
This condition is very common, especially among pregnant and postpartum women, with studies indicating that a majority of childbearing women experience some degree of it. While most frequently associated with pregnancy due to the uterus expanding and stretching the abdominal wall, it can also affect men and newborn babies.
Direct Sensations in the Abdomen
When experiencing diastasis recti, individuals often feel a distinct sensation of a gap or divot along the midline of their abdomen. This sensation becomes more apparent when pressing on the area, as fingers may sink into a space between the abdominal muscles, particularly when engaging the core. This internal feeling can be described as an “empty” space where muscle should be, or a “jelly-like” texture.
The abdominal wall might also convey a sense of weakness or instability. This feeling stems from the reduced support provided by the separated muscles, leading to a general ” looseness” or “flimsiness” in the core. Individuals may also perceive a pulling or stretching sensation along the midline, which can intensify during movements that activate the core. This reflects a compromised integrity of the abdominal wall, feeling soft and unsupported.
Observable Physical Changes
One of the most noticeable signs of diastasis recti is a visible bulging or “doming” of the abdomen. This characteristic bulge, often described as football- or bread-loaf-shaped, appears along the midline, especially during activities that engage the core. Examples include trying to sit up from a lying position, coughing, or straining. This visible protrusion occurs because internal organs push through the weakened connective tissue.
The separated rectus abdominis muscles can also create a distinct physical appearance, where a ridge forms on either side of the midline with a soft valley in between. For self-assessment, one common technique involves lying on the back with knees bent and feet flat, then gently lifting the head and shoulders while feeling for the width and depth of the gap between the muscles. This method allows individuals to gauge the extent of the separation, though it serves primarily for self-awareness rather than a formal diagnosis.
Common Related Discomforts
A lack of abdominal support due to diastasis recti can lead to various associated physical discomforts. Lower back pain is frequently reported, as the weakened abdominal wall may put increased strain on the spine. This can result in aching or persistent discomfort in the lumbar region.
The core and pelvic floor systems are interconnected, and diastasis recti can contribute to symptoms of pelvic floor dysfunction. These may include sensations like pelvic pressure or, in some cases, urinary incontinence. Additionally, the compromised integrity of the abdominal wall can affect internal organ support and function, potentially leading to digestive issues such as bloating or constipation. This can happen because the weakened core muscles may not effectively support digestive organs, potentially slowing down normal processes.