When to Seek Professional Help for Diastasis Recti

Diastasis recti might not be a household term, but if you’ve noticed a gap in your abdominal muscles or a persistent “pooch” that doesn’t seem to go away post-pregnancy, you could be dealing with it. Let’s make one thing clear upfront: it’s common, it’s treatable, and getting professional help can make a world of difference. So, how do you know when it’s time to stop Googling exercises and book an appointment with an expert?

What Exactly Is Diastasis Recti?

If you’re new to the term, diastasis recti is the separation of the rectus abdominis muscles—the “six-pack” muscles—down the midline of your abdomen. This separation occurs when the connective tissue (called the linea alba) stretches too much, often during pregnancy, but it can also happen in men or anyone under strain from heavy lifting, rapid weight changes, or abdominal surgery.

While some separation is completely normal, especially during pregnancy, it’s when this gap doesn’t close on its own that it can become problematic. Left untreated, it might contribute to issues like lower back pain, core instability, pelvic floor dysfunction, or even hernias.

Signs You Shouldn’t Ignore

Not every gap between your abdominal muscles requires professional intervention. Some cases of diastasis recti can improve with time and gentle exercises. However, there are signs that indicate it’s time to seek diastasis recti treatment from a qualified professional:

• Persistent Abdominal Bulge – If your belly continues to protrude long after giving birth or losing weight, even when you engage your core, it could signal diastasis recti.
• Lower Back Pain – Weakness in your core from muscle separation can strain your back, leading to discomfort or chronic pain.
• Difficulty with Core Engagement – If simple tasks like sitting up in bed or standing from a seated position feel unusually challenging, your core muscles might not be functioning properly.
• Pelvic Floor Issues – Experiencing incontinence or pressure in your pelvic area? Diastasis recti can sometimes affect the pelvic floor, so addressing one issue may help resolve the other.
• Visible Gap in the Abdomen – You might notice a trench-like gap when you perform certain movements, such as a crunch. If this gap is wider than two fingers, it’s worth getting assessed.

Why a Physio Should Be Your First Stop

If any of these signs resonate with you, a physiotherapist (especially one specializing in women’s health or pelvic floor therapy) should be your first point of contact. They’re trained to assess the severity of diastasis recti and develop a tailored recovery plan based on your body’s unique needs.

You might be wondering, “Can’t I just follow an online workout program?” While some programs are helpful, they’re not a substitute for a personalized approach. A physio will ensure you’re performing exercises correctly, avoiding movements that could worsen the condition. Plus, they can incorporate techniques like manual therapy, biofeedback, or even breathing exercises to help restore core function.

When to Consider Additional Experts

If progress feels slow or complications arise, it may be time to involve other specialists. Here’s who else might come into the picture:

1. Personal Trainers Specializing in Postpartum Fitness – Once cleared by your physio, a certified trainer can help you transition to more advanced exercises that strengthen your core and overall body safely.

2. Chiropractors or Osteopaths – If back or pelvic pain is a major issue, these professionals can address misalignments that might be contributing to your discomfort.

3. General Practitioners or Surgeons – In rare cases, diastasis recti may require surgical correction, particularly if the gap is severe or if it’s causing a hernia. Your physio can guide you on when to consult a surgeon.

What Treatment Looks Like

Treatment for diastasis recti isn’t about doing endless crunches or planks—in fact, those exercises can make things worse if done incorrectly. A physio-led program will likely include:

• Core Reconnection Exercises – Gentle movements like diaphragmatic breathing or pelvic tilts help re-engage the deeper core muscles.
• Strengthening Without Strain – Once your core is activated, you’ll progress to functional movements that build strength while keeping the linea alba safe.
• Postural Adjustments – Improving posture can reduce strain on your abdominal muscles and speed up healing.
• Lifestyle Guidance – You’ll also get advice on avoiding habits that aggravate the separation, like improper lifting or straining during bowel movements.

How Long Does Recovery Take?

This is one of the most common questions, and the answer depends on a few factors, including the severity of your diastasis recti, how consistent you are with treatment, and whether there are additional issues like pelvic floor dysfunction. Some people see improvements within weeks, while others may need several months of dedicated effort. Remember, it’s not a race—it’s about rebuilding your core properly.

Don’t Ignore the Emotional Side

It’s easy to focus solely on the physical symptoms, but diastasis recti can take a toll on your confidence, especially if you’re struggling with body image or feeling frustrated by slow progress. Talking to your physio or a mental health professional can help you stay motivated and maintain a positive outlook.

Take Control of Your Recovery

If you’ve been putting off addressing your diastasis recti, let this be your sign to take action. Ignoring the problem won’t make it go away, but seeking help can. Whether it’s starting with a physiotherapist or looping in other experts, there’s a path forward—and you’re not alone in this journey.