Diastasis Recti: What It Is, What It’s Not, and How to Actually Heal It
Learn the truth about diastasis recti—from what it really is, to how pelvic floor physical therapy can help you heal.
What Is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles—commonly referred to as your “six-pack” muscles—along the midline of the abdomen. This separation occurs when the connective tissue between the muscles, known as the linea alba, stretches and thins.
It’s especially common during pregnancy as the body makes room for a growing baby, and many people still have some degree of separation after birth. Contrary to what you may have heard, diastasis recti is not always a problem, and it doesn’t mean your core is “broken.”
Common Myths About Diastasis Recti
Myth 1: “You can never do crunches, planks, or sit-ups again.”
Nope! These movements aren’t inherently bad—you just need to rebuild your core strength and pressure management first. With the right progression and guidance, many people return to these exercises safely and confidently.
Myth 2: “The gap has to fully close.”
Not true! Diastasis is defined by the separation of the rectus abdominis muscles, but healing isn’t just about closing the gap. In fact, research shows that many people still have some separation and are fully functional, pain-free, and strong.
Myth 3: “Coning means you’re doing something wrong.”
Not all coning is bad! More on that below.
It's Not Just About the Width—Depth Matters Too
When assessing diastasis recti, most people focus on the width of the separation. But the depth of the gap and the tension of the linea alba are just as important.
A wide but firm midline may function better than a narrow but squishy one.
The goal isn't always to “close the gap,” but to restore pressure management, control, and strength through the whole core system.
This is where a pelvic floor physical therapist comes in—helping you assess both width and depth, and guiding your healing beyond what a tape measure can show.
Understanding Coning: Soft ≠ Dangerous
“Coning” is a term used to describe the ridge that may appear down the midline of the abdomen when the core is under load (like when sitting up or lifting). It’s your body giving you feedback.
Soft, gentle coning can be normal during the healing process. What we want to avoid is forceful, bulging doming that suggests excess pressure or poor coordination. With the right rehab, your body can learn how to handle that pressure more efficiently.
Bracing and Wrapping: Helpful or Harmful?
Let’s talk postpartum wraps, belly bands, and binders.
These can be beneficial—especially in the very early postpartum days when your body needs extra support and you haven’t yet rebuilt strength in your deep core. Bracing can provide temporary stability and make everyday tasks like walking or nursing more comfortable.
But here’s the catch:
Bracing is a short-term support, not a long-term solution.
If used without retraining the core through breathwork, movement coordination, and load management, wraps can actually delay healing or contribute to re-separation down the line. Your body needs to learn how to support itself from the inside out—not rely on external help forever.
A pelvic floor physical therapist will help you:
Use bracing appropriately (when and how)
Begin rebuilding your inner core system
Know when to wean off the brace and start loading muscles safely
How Pelvic Floor Physical Therapy Can Help Diastasis Recti
Pelvic floor PT can give you a whole-body approach to diastasis recti recovery. If trained correctly, your PT won’t just look at your abs—they will assess how your breath, posture, movement patterns, and pelvic floor all work together.
Pelvic floor PT can help you:
Restore tension through the midline
Coordinate breathing with movement
Rebuild strength from your deep core outward
Return to your favorite workouts, confidently and safely
Prevent future issues like back pain or pelvic heaviness
Whether you’re 6 weeks postpartum or 6 years, it’s never too late to heal.
Want expert help healing your core?
At MomLife Health & Wellness, we specialize in pregnancy and postpartum pelvic floor physical therapy. Our clinics in Medfield and Braintree, MA offer one-on-one evaluations, personalized treatment plans, and fitness pods led by pelvic floor PTs.
