Diastasis Recti (DR) is the separation of the rectus abdominis muscles, which are the outermost abdominal muscles commonly called the “six-pack” muscles. This common condition occurs down the midline of the abdomen where the connective tissue, the linea alba, has stretched and thinned. While DR is not inherently painful, it can cause a variety of uncomfortable physical sensations and functional problems. Up to 60% of women experience some degree of this abdominal separation after giving birth.
The Primary Sensation of Muscle Separation
The most direct physical feeling associated with Diastasis Recti occurs when the core muscles are engaged or strained. When attempting a movement like sitting up from a lying position, a person may notice a distinct ridge or football-shaped bulge running vertically down the center of the abdomen. This visible protrusion, called “doming” or “coning,” happens as internal organs push outward against the thinned linea alba, as the separated muscles pull away from each other. When pressing gently on the midline, a person might feel a trough or gap between the firm edges of the rectus muscles. This gap often feels soft, jelly-like, or squishy, suggesting the abdominal wall is not effectively containing internal pressure when the muscles contract.
Associated Functional Discomforts
A lack of integrity in the abdominal wall often leads to a wide range of chronic discomforts that are felt during daily activities. Persistent lower back pain is frequently reported because weakened core muscles cannot adequately support the spine. The body attempts to compensate for this instability, which can lead to poor posture and increased strain on the back and hip muscles.
Many individuals describe a general feeling of instability or a “jelly belly” sensation, where the midsection feels unsupported during tasks like walking, lifting objects, or pushing a stroller. This compromised core stability also contributes to pelvic floor issues, sometimes felt as heaviness or pressure in the pelvic region. Additionally, the lack of abdominal support for internal organs can slow digestion, causing issues like bloating, constipation, or a distended abdomen that persists after eating.
How to Self-Check for Diastasis Recti
To perform an initial self-assessment for Diastasis Recti, a person should lie flat on their back with their knees bent and feet flat on the floor. The abdominal muscles must be relaxed before placing the fingertips, pointing toward the pelvis, on the midline of the abdomen, either just above or at the belly button. To engage the muscles, the person should then tuck their chin and lift only their head an inch or two off the floor, as if beginning a mini-crunch. This action causes the edges of the rectus abdominis muscles to tighten and draw closer together, allowing the fingers to feel the space between them.
A person should measure the width of the gap in finger-widths and also note the depth, observing whether the fingers sink in significantly before meeting resistance. This self-check provides a preliminary indication of separation, but a professional diagnosis from a healthcare provider or physical therapist is always recommended for a complete assessment.