What Is Diastasis Recti And How to Check Yourself For it

本站添加: 2026-06-06

[00:00:00]Have you noticed a soft bulge or gap running down the middle of your stomach months after pregnancy?

[00:00:06]It might be diastasis recti, a common condition where your abdominal muscles separate and don't come back together after pregnancy.

[00:00:16]During pregnancy, your growing uterus stretches your rectus abdominis muscles, which run down the front of your stomach.

[00:00:24]These are your six-pack muscles, which are separated by a band of connective tissue called the linea alba.

[00:00:31]As your belly expands, that band can get thin and pull apart.

[00:00:36]It doesn't always bounce back after you've given birth, which can leave a gap between your abdominal muscles.

[00:00:43]Diastasis recti isn't dangerous, but it can cause low back pain, poor posture, and a belly bulge that just won't go away.

[00:00:52]Signs of diastasis recti include: coning or doming when you contract your abs; core weakness or back strain during everyday tasks; and a soft or jelly-like texture at the midline.

[00:01:05]Sometimes diastasis recti is also accompanied by an umbilical hernia.

[00:01:11]This will look like your belly button has been stretched out and it won't come back together on its own.

[00:01:16]You can do a simple self-check for diastasis recti at home.

[00:01:20]To start, lie on your back with your knees bent with your feet flat on the floor.

[00:01:26]Lift your shoulders slightly like you're starting a gentle sit-up.

[00:01:30]Place one hand behind your head for support.

[00:01:33]With your other hand, place your fingertips just above your belly button and feel between your left and right abdominal muscles.

[00:01:42]If you can feel a gap of two or more finger widths, it's a good idea to talk with your healthcare provider.

[00:01:49]They can confirm whether it's diastasis recti and help guide your next steps.

[00:01:54]From there, your best bet is to work with a physical therapist who's trained in postpartum recovery.

[00:02:01]They'll guide you through safe, effective movements that rebuild your core strength over time.

[00:02:07]Diastasis recti can't always be resolved, which means your ab muscles may not ever fully reconnect, but the right exercises can help you strengthen your core so you don't experience pain from it.

[00:02:20]In some cases, diastasis recti can be fixed by surgery, and if you are also diagnosed with an umbilical hernia, that can be corrected with surgery too, but they'll only offer this option if you're done having children.

[00:02:33]Otherwise, diastasis recti will come back after future pregnancies.

[00:02:38]Even if it's been years since your last baby, it's never too late to address diastasis recti.

[00:02:45]Your doctor can help you figure out how to manage this condition and start to heal.

[00:02:50](upbeat music)