What Is Diastasis Recti? A Pelvic Health Physical Therapist Explains
If you’ve been pregnant or recently had a baby, you may have heard the term diastasis recti—often surrounded by confusing or alarming information.
As a pelvic health physical therapist in Arlington Heights, I want to clear up some common myths and explain what diastasis recti really is, what’s normal, and how physical therapy can help.
What Is Diastasis Recti?
Diastasis recti (DR) is a lengthening of the connective tissue (called the linea alba) that connects the two halves of your “six-pack” muscles (the rectus abdominis).
✔️ It is not a tear
✔️ It is not a muscle separation
✔️ It is a stretching or thinning of connective tissue
This lengthening happens to 100% of pregnancies as your body adapts to make room for a growing baby. In other words—diastasis recti is normal during pregnancy.
I Have Diastasis Recti After Pregnancy. Will It Go Away?
In many cases, yes—diastasis recti decreases over time, especially with proper healing and strengthening.
Research shows:
The connective tissue is most lengthened around 6 weeks postpartum
By 12 months postpartum, the length often decreases by about 50%
Continued strength gains and tissue healing can further improve function
That said, even if the width does not fully decrease, that does not mean something is wrong.
👉 Your body went through massive changes during pregnancy. As long as you can:
Generate abdominal strength
Manage pressure well
Move without pain or dysfunction
…it is completely normal to have some remaining tissue lengthening.
Strength vs. Appearance With Diastasis Recti
One of the biggest misconceptions is that the width of diastasis recti determines how “bad” it is.
In reality:
Strength and coordination of the abdominal wall matter far more
A wider DR can be strong and functional
A narrow DR can still be weak and symptomatic
At our pelvic health physical therapy clinic in Arlington Heights, we focus on:
How your core functions
How you manage pressure
How your core works with your pelvic floor, hips, and breath
Not just how your stomach looks.
What Problems Can Diastasis Recti Cause?
Diastasis recti is commonly associated with abdominal wall weakness, which can affect both daily life and exercise.
You may notice difficulty with:
Getting out of bed
Lifting and carrying children
Returning to exercise
Planks, sit-ups, Pilates, or yoga
Feeling unstable through your trunk
The good news?
👉 Strength can be improved with proper guidance on how to engage your core correctly.
What Is Coning or Doming?
Coning or doming refers to the “speed bump” appearance along the midline of the abdomen during certain movements.
This usually happens due to:
Poor coordination of the abdominal muscles
Difficulty managing internal pressure
Important to know:
Coning does not automatically mean damage
It doesn’t necessarily make diastasis recti worse
It does suggest that strength, timing, or coordination needs work
This is something a pelvic health physical therapist can assess and address safely.
The Best Way to Improve Diastasis Recti
The most effective approach is not avoiding movement—it’s learning how to move well.
The goal is to:
Get strong
Train your core in multiple directions
Improve coordination between your core and pelvic floor
Build confidence returning to daily activities and exercise
A customized pelvic health physical therapy program can help you do this without fear or restriction.
Pelvic Health PT for Diastasis Recti in Arlington Heights
If you’re postpartum, pregnant, or struggling with core weakness, pelvic health physical therapy in Arlington Heights can help you:
Understand your diastasis recti without fear
Build real, functional core strength
Improve pelvic floor coordination
Return to exercise safely and confidently
Diastasis recti is common, normal, and manageable—and you don’t have to navigate it alone.
