Is Diastasis Recti Harmful? Debunking Myths About Diastasis Recti
With so much contradicting information on the internet, it can be confusing and frustrating to know what you are and aren’t supposed to do when you have diastasis recti. Some information will say you should avoid this or that movement or exercise. And you never really know if you’re doing what you’re supposed to be doing?!
As someone who dealt with diastasis recti postpartum, I understand this all too well! Often there can be a lot of fear around diastasis so I wanted to answer the question “is diastasis harmful” and debunk myths about diastasis recti to help others!
What Is Diastasis Recti?
Diastasis Recti is when there is a separation of the rectus abdominis or the "6 pack muscles" of the abdomen. It is also a thinning of the linea alba (the connective tissue between the muscles).
This is something that happens naturally during pregnancy as the uterus grows and expands for the growing baby. Postpartum, these muscles should go back together but some will notice that their separation lingers. This may indicate that they need assistance from a pelvic floor therapist!
Common Myths & The Truth
Myth #1: Diastasis recti is always dangerous.
Truth: It’s not inherently harmful but unmanaged DRA can contribute to core weakness, back symptoms and/or pelvic floor issues.
Myth #2: Surgery is the only way to fix it.
Truth: Many women see improvements with pelvic floor therapy that includes corrective exercise, pressure management and education! Some cases may be surgical if they are severe but pelvic floor therapy is a non-invasive method that can improve diastasis! Even if a patient does decide to do surgery, pelvic floor therapy can help with return to function and exercise post surgery.
Myth #3: If you have DRA, you should avoid exercise.
Truth: Movement and exercise (done with modifications as necessary) are essential for healing and core strength. Avoiding exercises only leads to a weaker core which can increase symptoms.
Myth #4: Diastasis recti will heal on its own if you just wait.
Truth: While early postpartum healing can happen naturally, many people benefit from targeted rehab for long-term function. Healing can also occur many years postpartum with individualized corrective exercise.
Myth #5: It’s “just cosmetic.”
Truth: DRA can affect posture, strength, breathing, and pelvic floor health—not just appearance. It can also affect some people’s mental health! Bodies go through so much change postpartum and feeling frustrated, angry and “broken” can have a huge affect on mental health.
When Is It a Problem?
As I mentioned, some people’s core will naturally heal postpartum while others need more education and targeted corrective exercise. You may want to seek pelvic floor therapy for diastasis recti if you have symptoms such as:
Feeling like you have core weakness
Bulging of the abdomen, especially when doing certain exercises
Back pain or muscle fatigue when holding an upright posture (i.e. sitting or standing for long periods)
Pelvic floor symptoms such as urinary incontinence, pelvic heaviness or prolapse
Difficulty with daily tasks such as lifting or carrying (children, laundry baskets, groceries, etc) without compensation
Difficulty returning to exercise without pain, leaking or pelvic heaviness
Bloating or difficulty holding their stomach in (feeling like you can't engage your core)
Frustration with your recovery – feeling like you’re not sure if you’re doing core exercises correctly or efficiently
What Can You Do?
The good news is that diastasis recti doesn’t have to hold you back. Working with a pelvic floor therapist who is trained to support your healing and strength can improve your symptoms and get you back to the activities you enjoy! Everyone’s plan is a little bit different as no two people are the same, however, each plan should:
Start with breathwork
Learning how to expand your ribcage and reconnect your diaphragm with your core and pelvic floor is the foundation of recovery.
Reconnect with your core
Gentle exercises that focus on deep core muscles (like the transverse abdominis) can help your body feel supported again.
Addressing pressure management
We’ll chat about your everyday habits—how you stand, lift, get out of bed and even toileting mechanics—small changes to these things can improve your diastasis
Stay active
Movement is important! There are no “right exercises” for diastasis but rather finding the right way to complete the exercise for your body to see change in your core. Sometimes people think modifying an exercise makes you weak but oftentimes it can be the change you need to finally make progress.
Seek support
Sometimes it's not the exercise you’re doing but the way you are doing it. Hearing a different cue or method for doing an exercise can be the “aha” moment you need to advance your strength.
Be patient with the process
Diastasis recti isn’t something that can be healed quickly in a week or two but with consistency and hard work, you can improve core strength, reduce symptoms, and feel more confident.
Although Diastasis isn’t something that's talked about enough, it is nothing to fear. Working with a pelvic floor therapist can help to get you back to feeling like yourself again!
If you’ve been wondering whether your core is healing the way it should, you don’t have to figure it out on your own! As someone who went through diastasis recti healing, I know how frustrating it can be! I’d love to help you feel strong, supported, and confident again.
If you are in Lancaster, OH or surrounding areas, you can
Click here to book a discovery call to answer any questions you may have in a one on one free phone consultation
Click here to book a 90 minute evaluation so we can develop a plan that works best for you!
Next On Reading List:
What Does The Pelvic Floor Do?
Pelvic Floor Therapy In Lancaster, Ohio
Pelvic Floor Therapy: What To Expect
