Diastasis

What is Diastasis Recti?

Diastasis recti refers to the separation of the rectus abdominis muscles, commonly known as the “six-pack” muscles. Normally, these muscles are joined together by a band of connective tissue called the linea alba.

When this connective tissue stretches or weakens, the two sides of the abdominal muscles move apart, creating a gap in the midline of the abdomen. This separation can weaken the abdominal wall and affect overall core stability and posture.

Diastasis recti is most commonly seen during or after pregnancy, but it can also occur in:

• Men with excessive abdominal strain
• Individuals who lift heavy weights improperly
• People with obesity or chronic abdominal pressure

Physiotherapy is one of the most effective ways to restore core strength and improve abdominal function.

What Causes Diastasis Recti?

The most common cause of diastasis recti is pregnancy. As the baby grows, the expanding uterus places increasing pressure on the abdominal muscles and connective tissue.

Hormonal changes during pregnancy also soften connective tissues, allowing the abdomen to expand but increasing the risk of muscle separation.

Other possible causes include:

• Multiple pregnancies
• Carrying large babies or twins
• Excessive abdominal pressure
• Incorrect exercise techniques
• Heavy lifting
• Rapid weight gain

After childbirth, the abdominal muscles may remain separated if the connective tissue does not recover fully.

Symptoms of Diastasis Recti

One of the most noticeable signs of diastasis recti is a visible bulge or ridge along the midline of the abdomen, particularly when straining or sitting up.

Common symptoms include:

• A visible bulge or doming in the centre of the abdomen
• A noticeable gap between abdominal muscles
• Weakness in the core muscles
• Lower back pain due to reduced core support
• Poor posture
• Pelvic floor dysfunction
• Urinary incontinence in some cases

Some individuals may also experience abdominal discomfort or instability during movement.

What Should I Do if I Have Diastasis Recti?

If you suspect you may have diastasis recti, it is important to seek assessment from a physiotherapist.

A physiotherapist can evaluate:

• The severity of the muscle separation
• Core muscle strength
• Posture and movement patterns
• Associated pelvic floor dysfunction

Based on this assessment, a personalised rehabilitation programme will be created to help restore abdominal strength and stability.

Early physiotherapy treatment can significantly improve recovery.

Physiotherapy Treatment for Diastasis Recti

Physiotherapy focuses on strengthening the deep core muscles, particularly the transversus abdominis, which supports the abdominal wall and spine.

Treatment may include:

• Core stability exercises
• Strengthening exercises for deep abdominal muscles
• Pelvic floor muscle training
• Postural correction
• Breathing techniques to engage the core muscles
• Gentle stretching to address muscular imbalances
• Activity modification advice

Physiotherapists may also use:

• Supportive taping techniques
• Abdominal binders where appropriate
• Electrotherapy such as ultrasound to support healing

These treatments help restore core strength, posture, and functional movement.

Exercises and Rehabilitation for Diastasis Recti

Exercise programmes are carefully structured to safely strengthen the abdominal wall.

Common exercises may include:

• Deep core activation exercises
• Pelvic floor strengthening
• Controlled abdominal breathing exercises
• Gentle stability exercises
• Progressive strengthening routines

These exercises are gradually progressed to ensure the abdominal muscles recover safely without worsening the separation.

What Should I Avoid if I Have Diastasis Recti?

Certain activities can increase pressure on the abdominal wall and worsen the separation.

You should avoid:

• Sit-ups or crunches
• Heavy lifting without proper support
• Twisting abdominal movements
• High-impact exercises
• Straining during activities

A physiotherapist can guide you on safe movements and exercises during recovery.

Long-Term Outlook for Diastasis Recti

Recovery from diastasis recti depends on the extent of the separation and individual health factors.

With appropriate physiotherapy treatment, many individuals experience significant improvement in core strength and abdominal function.

Early treatment reduces the risk of long-term complications such as:

• Chronic lower back pain
• Persistent abdominal weakness
• Postural problems

A structured rehabilitation programme helps support long-term recovery and functional movement.

Why Choose ACE Physio Sports?

At ACE Physio Sports, our physiotherapists provide specialised treatment for post-pregnancy and abdominal conditions.

We focus on:

• Personalised core rehabilitation programmes
• Safe postnatal physiotherapy exercises
• Pelvic floor rehabilitation
• Posture and movement correction

Our goal is to help you restore core strength, improve posture, and regain confidence in movement.

Book an Appointment

If you suspect you may have diastasis recti, early physiotherapy treatment can help restore abdominal strength and prevent complications.

To arrange an appointment, please call +65 81535374 or visit acephysiosport.com.