If you’ve noticed a soft ridge or bulge running down the center of your abdomen after having a baby — or you feel like your core just hasn’t come back the way it should — diastasis recti may be part of what’s going on. At The Pelvic Lab in Southlake, it’s one of the conditions we assess most often in postpartum patients, and it responds well to the right kind of care.
Diastasis recti is a separation of the two sides of the rectus abdominis — the muscles that run down the front of the abdomen — along the midline connective tissue called the linea alba. It happens when that tissue stretches and thins under the pressure of a growing pregnancy, creating a gap that can affect core function, posture, and how the whole trunk manages load.
What Causes Diastasis Recti?
Pregnancy is the most common cause. As the uterus grows, the abdominal muscles separate to accommodate it, and the linea alba — the connective tissue running down the midline — stretches and thins. The degree of separation varies widely from person to person.
Some degree of diastasis recti occurs in most pregnancies, and for many women it narrows on its own in the weeks after birth. But for others, the gap remains, the tissue stays soft and lacks tension, and the core doesn’t regain its ability to manage everyday loads effectively.
Factors that increase the likelihood of a significant diastasis include multiple pregnancies, carrying multiples or a large baby, and activities during or after pregnancy that create high intra-abdominal pressure without adequate core support.
How Do I Know If I Have It?
Some signs that may point to diastasis recti:
- A visible or palpable ridge or gap down the center of the abdomen, especially when sitting up or straining
- A core that feels “squishy” or unsupported, even well into the postpartum period
- Persistent lower back pain that developed or worsened after pregnancy
- Difficulty with activities requiring core stability — carrying, lifting, extended standing
- Bladder leaks or a feeling of pelvic pressure alongside core weakness
You can do a rough self-check by lying on your back with knees bent, placing fingertips along the midline below the belly button, and slowly lifting your head. A noticeable gap or a sinking sensation suggests it’s worth a professional evaluation.
That said, the width of the gap alone doesn’t tell the full story. The quality of the connective tissue — how much tension it can generate under load — matters just as much. A pelvic floor PT can assess both accurately.
Does It Go Away on Its Own?
Sometimes, partially. In the first 8–12 weeks postpartum, some natural healing takes place as the tissue gradually firms. But diastasis recti that remains symptomatic or functionally limiting beyond that window typically won’t fully resolve without targeted treatment.
The old advice to avoid all abdominal exercise is outdated. But so is the instinct to jump back into crunches or heavy core work — that can increase pressure on the linea alba before the tissue is ready to handle it. What helps is a graded, progressive approach that builds tissue tension without overwhelming it.
If you’re new to pelvic floor PT and want to understand what it involves before exploring treatment, what pelvic floor physical therapy involves is a helpful place to start.
How Pelvic Floor Physical Therapy Can Help
Diastasis recti and pelvic floor dysfunction frequently occur together — bladder leaks, feelings of pelvic pressure, or a sense of instability in the pelvis often accompany the core changes. A pelvic floor PT is trained to assess and address both, which matters because treating the core gap in isolation often misses part of the picture.
Treatment centers on restoring coordination between the deep core (transverse abdominis), pelvic floor, diaphragm, and back muscles — the system that creates trunk stability. It’s not just about closing the gap; it’s about restoring the tissue’s ability to generate force when you need it.
Your therapist will guide you through a progressive exercise program, teach you how to manage intra-abdominal pressure during daily tasks and exercise, and help you return to the activities you want to do — with confidence.
Many patients across the Dallas–Fort Worth area come to us after being told to just wait it out. There is a better path. Learn about postpartum pelvic floor therapy in Southlake — or, if bladder leaks are also part of what you’re managing, read about why bladder leaks happen after having a baby.
