Myth Busting Diastasis Recti

Diastasis Recti, or commonly known as an abdominal separation, is the separation of the ‘6 – Pack’ muscles of the abdomen. It is extremely common, with 66-100% mothers demonstrating one in the third trimester.

There’s no shortage of information online about diastasis recti, but it can be overwhelming and often misleading. Many people find themselves feeling worried and discouraged, unsure of what steps to take. The reality is that while research into this condition is still developing, many fears surrounding it are based more on myths than facts. This article breaks down some common misconceptions about diastasis recti and offers clarity on how to manage it effectively.

Myth #1: Diastasis Recti is always problematic

Just because you have diastasis recti doesn’t mean you will experience pain or other issues. Many women with diastasis recti go about their lives without discomfort. However, there is often a perception that the condition is harmful, which can create unnecessary anxiety.

While some studies suggest a possible connection between diastasis recti and back pain, others show no clear link (Gluppe et al, 2021). The main thing to keep in mind is that diastasis recti does change the structure of your abdominal wall, which can lead to reduced core strength and altered movement mechanics. Since the core plays a key role in stability and support, this might affect activities like lifting, running, or jumping.

It’s also important to remember that the core is more than just the abdomen. Your pelvic floor and deep back muscles are essential components, too. If you experience symptoms like pelvic pain, low back pain, urinary or bowel incontinence, pelvic organ prolapse (a bulging or heaviness in the perineum), or difficulty lifting, you should seek guidance from a pelvic health physiotherapist.

Myth #2: Sit-Ups, Crunches, or Planks Will Worsen Diastasis Recti

A common fear is that exercises involving abdominal engagement—like sit-ups or planks—will make diastasis recti worse. However, there is no strong evidence to support this. In fact, recent research has shown that a 12-week program for postnatal women involving regular abdominal curl-ups did not increase separation but did improve abdominal strength and overall fitness (Gluppe et al., 2023).

There has even been evidence that curl-ups and head lifts during pregnancy do not increase diastasis recti! A study by Theodorsen et al. (2023) challenges the long-held advice to avoid exercises targeting the rectus abdominis during pregnancy. Surprisingly, the research found that these movements can reduce the inter-rectus distance (IRD), rather than exacerbate it.

This is exciting because it encourages a shift in how we approach core exercises during pregnancy and postpartum. Rather than limiting movement, it empowers women to engage in exercises that support strength and function without fear of worsening the condition. With professional guidance, most women can confidently include these exercises in their routine, focusing on how their body feels rather than following outdated rules.

Myth #3: Diastasis Recti Means My Abdominals Are Torn

One of the biggest misconceptions about diastasis recti is that it involves a tear in the abdominal muscles. This is not true. Diastasis recti refers to the widening of the gap between the two sides of the rectus abdominis (your “six-pack” muscles). This gap, called the inter-rectus distance (IRD), increases as the linea alba (the connective tissue between the muscles) stretches.

The linea alba stays intact throughout, meaning the muscles are still connected—it’s not the same as a hernia, where tissue or organs push through a weakened spot in the abdominal wall.

Myth #4: ‘Closing the Gap’ is the Ultimate Goal

Many women focus on “closing the gap” between their abdominal muscles, but it’s not just about how wide the gap is—it’s also about how firm the tissue in the gap feels. A gap of 2-2.5 finger widths can still be considered normal if the midline is strong and firm.

The real issue arises when the connective tissue becomes lax and soft. This can make it harder to generate pressure for everyday tasks like lifting your child, coughing, or blowing up a balloon. In extreme cases, laxity can increase the risk of developing a hernia.

Seeing An Evidence-Based Professional Is Key

Diastasis recti is a normal part of pregnancy, and it’s not something to fear. However, working with a physiotherapist who specializes in pregnancy and postpartum care can help you manage this condition effectively—whether you want to prevent issues or restore strength and function after childbirth.

With the right guidance, you can learn how to engage your core properly, build strength, and feel empowered in your movements. And remember, it’s not just about “fixing” the gap—it’s about supporting your body’s function and fitness at every stage of motherhood.

Join The MOVE Postpartum Program TODAY

If you’re working through diastasis recti and looking to rebuild strength safely after birth, I’d love for you to check out my MOVE app 12 Week Postpartum Program. It’s designed to help you reconnect with your core, restore function, and gradually regain strength. Whether you’re dealing with diastasis recti, pelvic floor challenges, or just want to feel strong and capable again, the program has exercises tailored to meet you where you’re at. With guided workouts and options to modify as you go, you’ll feel confident moving your body and doing the things you love. Let’s MOVE together!

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References:

Gluppe, S., Ellström Engh, M., & Kari, B. (2021). Women with diastasis recti abdominis might have weaker abdominal muscles and more abdominal pain, but no higher prevalence of pelvic floor disorders, low back and pelvic girdle pain than women without diastasis recti abdominis. Physiotherapy, 111, 57–65. https://doi.org/10.1016/j.physio.2021.01.008

Gluppe, S. B., Ellström Engh, M., & Bø, K. (2023). Curl-up exercises improve abdominal muscle strength without worsening inter-recti distance in women with diastasis recti abdominis postpartum: a randomised controlled trial. Journal of physiotherapy, 69(3), 160–167. https://doi.org/10.1016/j.jphys.2023.05.017

Theodorsen, N. M., Moe-Nilssen, R., Bø, K., & Haukenes, I. (2023). Effect of exercise on the inter-rectus distance in pregnant women with diastasis recti abdominis: an experimental longitudinal study. Physiotherapy, 121, 13–20. https://doi.org/10.1016/j.physio.2023.08.001