Diastasis Recti: It’s Not Just a “Postpartum Problem”
Let’s talk about diastasis recti: the condition where your abdominal muscles separate along the midline. It’s often labeled a “postpartum issue,” but the truth is, it can happen to anyone.
If you’ve noticed a coning or bulge through your center when sitting up or lifting something, or you’re dealing with core weakness that just won’t go away, this might be part of the picture.
So, what is it?
Diastasis recti (DR) happens when the two sides of your rectus abdominis, the “six-pack” muscles, separate, and the connective tissue between them (called the linea alba) becomes stretched or thinned. A gap of about two finger widths or more is typically considered diastasis.
But here’s the thing: it’s not just about closing the gap. What matters more is how well your core system functions under pressure.
At The Pelvic Model, we care less about what your abs look like lying flat on a table and more about how your core holds up when you’re lifting your kid, doing a deep squat, or moving through your day without pain or strain.
A lot of people (and even some providers) zero in on the width of the gap. But that’s only part of the story. We also look at depth and tissue tension: how far the fingers sink into the gap, and whether the tissue springs back or feels soft and unsupported.
If the separation feels deep and squishy, even if it’s “just” two fingers wide, that may be more limiting than a wider gap with good tension. In fact, we often see that a narrow but mushy gap can create more functional challenges than a wider one that’s firm and responsive.
This is why a thorough, functional assessment matters and why we tailor every plan to what your body actually needs.
Who gets it?
People of all genders and life stages can develop DR. Here are some common groups we see it in:
Pregnant and postpartum folks (the most well-known, but not the only group)
Lifters and athletes—especially if they're managing load and breath poorly
People with a history of abdominal surgery or hernia
Newborns, particularly preemies (usually resolves on its own)
Anyone with chronic constipation or persistent coughing
Trans and nonbinary individuals, especially those navigating post-surgical healing or hormonal shifts
Let’s clear up a few myths
We hear a lot of confusion about diastasis. Here’s what we want you to know:
❌ Myth: You have to close the gap to heal.
✅ Truth: You don’t. A small gap can be totally functional if the tissue underneath is doing its job and the core system is working well.
❌ Myth: Crunches will fix it.
✅ Truth: Not always. In fact, doing the wrong kind of core work can make things worse. Recovery usually starts with deep core activation and breathing strategies before progressing to loaded movements.
❌ Myth: This only matters for people who’ve had babies.
✅ Truth: We’ve seen it in gym-goers, yoga teachers, post-op clients, and people who’ve never been pregnant.
❌ Myth: If you still have a gap months or years later, you’re stuck with it.
✅ Truth: Nope. Research shows people can regain function, strength, and support long after delivery—or even if the gap never fully closes.
What about back pain, pelvic pressure, or movement issues?
This is where we want to be honest. Research has shown a possible connection between diastasis and symptoms like low back pain, pelvic heaviness, or difficulty lifting, but it’s not guaranteed.
It’s less about the gap itself, and more about how well your core, breath, and pelvic floor are coordinating. If that system is off, it can absolutely contribute to discomfort or feeling “off” in your body. But diastasis doesn’t always equal pain, and not everyone with symptoms has a large gap.
How physical therapy helps
This is where we come in. At The Pelvic Model, we assess more than just gap width. We look at how you breathe, how your pelvic floor responds to load, and how your whole core system is working under real-life conditions.
Treatment might include:
Transverse abdominis and pelvic floor training (starting gentle, progressing to real strength work)
Breathwork to support pressure management
Manual therapy if there are tight spots or fascial restrictions
Education around movement patterns—so you feel strong and supported during your day-to-day life
✨ Fun fact: Your core is more than just your abs. It includes your diaphragm, pelvic floor, deep back muscles, and your transverse abdominis. These muscles work as a team. We treat them that way.
You’re not broken—and you don’t have to just live with it
Whether you’re newly postpartum, years out, or not postpartum at all, you deserve to feel strong, supported, and at home in your body. If you’ve noticed a bulge, instability, or core weakness, it’s worth getting checked out—even if no one ever brought it up before.
Want to know what’s going on with your core?
Come see us for a full-body assessment. We’ll take a look at your whole system and help you reconnect with your strength—no judgment, no pressure, just clarity and support.
