Diastasis Recti

Understanding and Treating Diastasis Recti: A Physiotherapy Approach

Diastasis recti, also referred to as rectus abdominis diastasis, rectus diastasis, or rectus divarication, is a common condition affecting the abdominal wall. It typically occurs when the connective tissue between the two sides of the rectus abdominis muscle stretch and separate. While often associated with pregnancy, diastasis recti can also affect men and non-postpartum women due to poor core mechanics, chronic straining, or abdominal surgery.

What Causes Diastasis Recti?

During pregnancy, the growing uterus places increased pressure on the abdominal wall, causing the linea alba (the central connective tissue) to stretch. Hormonal changes during this time can influence connective tissues, contributing to rectus divarication. However, other factors including;

• heavy lifting,
• poor postural control,
• or repetitive abdominal strain can also cause rectus abdominis diastasis.

How Do I Know If I Have Diastasis Recti?

The most common symptom is a visible or palpable gap between the abdominal muscles. The can be especially apparent when performing a crunch-like sit-up movement.

Other signs you may have rectus abdominis diastasis include;

• doming or bulging of the abdomen during movement,
• core weakness,
• pelvic floor dysfunction,
• and lower back pain.

Can Rectus Diastasis Resolve Itself?

In many cases, mild to moderate diastasis recti can resolve over time with targeted rehabilitation. For postpartum individuals, some natural healing may occur within the first eight weeks after birth. However, without specific exercises to address the issue, the gap may persist. In chronic cases, physiotherapy is considered crucial for restoring core strength, improving function and reducing the separation.

What Is the Best Treatment For Diastasis Recti?

The most effective treatment is a Women’s Health Physio guided exercise program focused on restoring deep core activation. A physiotherapist can assess the width, depth, and tension of the abdominal separation. Treatment usually begins with gentle activation of certain abdominal and pelvic floor muscles. These exercises may include:

• Diaphragmatic breathing
• Pelvic tilts
• Progressive functional movements that engage the core

Hands-on techniques, postural retraining, and education around safe movement patterns are also considered essential components of treatment. Avoiding activities that strain the abdominal wall, such as sit-ups or planks in early stages, is important.

Studies show that use of an abdominal binder in the first month post-partum can reduce the inter-rectus distance, as well as improve satisfaction with body image.

How Do You Fix Rectus Abdominis Diastasis?

Fixing rectus abdominis diastasis requires a gradual, consistent approach. A Women’s Health Physio will focus on rebuilding core stability through low-load, high-control movements. Exercises that coordinate the breath, pelvic floor, and deep abdominal muscles are introduced first. As strength improves, higher-level exercise progressions can be included.

In more severe cases, where a large gap remains and assuming associated symptoms persist despite appropriate rehab, surgical repair (abdominoplasty) may be considered. However, surgery is generally seen as a last resort after conservative options have been exhausted.

How Do You Flatten Your Stomach With Diastasis Recti?

Flattening the stomach after diastasis recti is less about aesthetics and more about restoring internal support. Strengthening the deep core, improving posture, and managing intra-abdominal pressure are key. When the transverse abdominis muscle is activated properly, it acts like a “corset”, supporting the abdominal wall and creating a “flatter” appearance.

A flattening effect will generally follow consistent physiotherapy, but patience is essential. Exercises must be performed correctly, progressively, and consistently under professional Women’s Health Physio guidance. Long-term improvement also depends on addressing habits like breath holding, postural slumping, and poor ergonomic lifting techniques.

Can Diastasis Recti Be Prevented?

While not always preventable, especially during pregnancy. Maintaining good core strength, postural control, and movement patterns can reduce the likelihood of developing or worsening diastasis. Prenatal physiotherapy can also help prepare the body for the demands of pregnancy and childbirth, offering exercises that support the abdominal wall and pelvic floor.

How A Women’s Health Physio Can Help

At Sydney Physio Clinic, our Women’s Health Physio has undergone specialist training to assess and manage diastasis recti through individualised programs. We have access to real-time ultrasound imaging when appropriate to assist in evaluating core muscle activation and tracking progress. Our aim is to help you return to normal activity with improved function, reduced symptoms, and regaining confidence in your body’s strength. Early intervention can make a significant difference in outcomes, especially postnatally. So if you have post pregnancy pelvic pain, low back pain, or suspect you may have diastasis recti call us today.