Diastasis recti (DR) is a condition defined by the separation of the rectus abdominis muscles, commonly known as the “six-pack” muscles. This abdominal separation frequently develops during or after pregnancy, affecting a majority of women who have carried a child. Identifying the physical signs of DR is the first step toward understanding the condition. This separation reflects a shift in the structural integrity of the core, which can impact the body’s stability and function.
Understanding the Anatomy of Diastasis Recti
The rectus abdominis muscles are a pair of long, vertical muscles that run from the rib cage down to the pubic bone. These two muscle halves are normally joined together along the centerline of the abdomen by a band of connective tissue called the linea alba, or “white line.”
The separation occurs when the abdominal wall is subjected to sustained, excessive outward pressure, most often from a growing uterus during pregnancy. This pressure causes the linea alba to stretch and thin, widening the distance between the left and right sides of the rectus abdominis. While the muscles themselves do not tear, the connective tissue that binds them loses its elasticity and structural tension, resulting in a compromised midline.
Visual and Physical Manifestations
The most defining visual characteristic of diastasis recti is a visible ridge or bulge running down the center of the abdomen. This protrusion is often referred to as “coning” or “doming” and appears when the woman engages her abdominal muscles, such as when sitting up from a lying position, coughing, or straining. This doming is caused by the internal abdominal contents pushing outward through the weakened linea alba.
When the abdominal muscles are relaxed, the area of separation may appear soft, loose, or squishy to the touch. The appearance of the separation can vary significantly, sometimes being more noticeable above the belly button, below it, or spanning the entire length of the abdomen. The bulging and doming are usually most pronounced during movements that activate the rectus abdominis.
Performing a Simple Self-Check
A simple procedure can be performed at home to screen for the presence of abdominal separation. Begin by lying on your back with your knees bent and your feet flat on the floor, ensuring your body is fully relaxed. Place the fingertips of one hand, pointing toward your pelvis, directly on the midline of your abdomen, either just above or below your belly button.
Gently press down with your fingertips to feel the connective tissue beneath the skin. Next, slightly lift your head and shoulders a short distance off the floor, which causes the rectus abdominis muscles to contract. As the muscles tense, feel for the edges of the two muscle bellies closing in on your fingers.
The goal is to measure the width of the gap in finger-widths. A separation is typically considered diastasis recti if the gap is two finger-widths or greater when the muscles are engaged.
Common Secondary Symptoms
Beyond the visible gap, diastasis recti can contribute to secondary symptoms due to the weakened support structure of the trunk. Low back pain is one of the most frequently reported issues, as the compromised abdominal wall forces other muscles to compensate for core stability. This lack of core support can also negatively impact posture, often resulting in a slouched or swayback appearance.
Diastasis recti is often linked to pelvic floor dysfunction because the core and pelvic floor muscles work together to manage internal pressure. This dysfunction can manifest as urinary incontinence or a feeling of heaviness in the pelvic region. Some women also experience digestive issues, such as chronic bloating or constipation.