What is Diastasis Recti?

Diastasis recti (DR) is a common condition where the abdominal muscles (rectus abdominis) separate along the midline due to stretching and thinning of the linea alba (connective tissue). This occurs primarily during pregnancy to accommodate a growing baby, but it can also result from heavy lifting, rapid weight changes, or severe coughing . Nearly 100% of women develop some degree of diastasis recti by the third trimester, and while it often resolves spontaneously within 6-8 weeks postpartum, many women experience persistent separation requiring intervention .

Why Diastasis Recti Matters

While not inherently dangerous, untreated diastasis recti can lead to:

• Core weakness and reduced stability

• Lower back pain, pelvic pain, or hip discomfort

• Poor posture and compensatory movement patterns

• Pelvic floor dysfunction (e.g., urinary incontinence) 

• Key insight: The ability to generate tension in the midline tissue is more critical than the width of the gap for functional recovery .

Diagnosis: How to Check for Diastasis Recti

Self-Assessment Steps :

1. Lie on your back with knees bent and feet flat.

2. Press fingers along the linea alba from sternum to pubic bone to assess tension.

3. Lift your head slightly (avoid a full crunch) and measure the gap at three points: above, at, and below the belly button.

4. Reassess during exhale: Note changes in gap width and tension while exhaling with pursed lips.

A gap wider than 2 finger-widths (approximately 2 cm) with poor tension may indicate diastasis recti. However, self-assessment is not a substitute for professional evaluation. Consult a pelvic health physiotherapist for a comprehensive diagnosis .

Treatment Strategies for Diastasis Recti

1. Exercise Rehabilitation

• Focus on deep core engagement: Transverse abdominis (TVA) activation, pelvic floor coordination, and breathing techniques.

• Avoid harmful exercises: Crunches, sit-ups, or any movement causing abdominal bulging (doming) .

• Recommended exercises:

  • TVA squeezes: Exhale while drawing the belly button toward the spine.

  • Pelvic tilts and heel slides: Promote core stability without excessive intra-abdominal pressure.

  • Connection breaths: Combine exhale breaths with pelvic floor contractions .

2. Physical Therapy

A sports and women’s health physiotherapist can:

• Design personalized rehabilitation programs.

• Teach pressure management strategies during daily activities (e.g., lifting, getting out of bed).

• Address coexisting issues like pelvic organ prolapse or back pain .

3. Lifestyle Modifications

• Postural awareness: Maintain neutral spine alignment during sitting/standing.

• Safe movement practices: Roll to your side before getting out of bed; use legs instead of back when lifting .

• Abdominal support: Belts or binders may provide temporary relief but should not replace muscle training .

4. Surgical Intervention

Reserved for severe cases where conservative methods fail. Surgery involves suturing the separated muscles, often combined with a tummy tuck for cosmetic improvements .

Prevention During Pregnancy and Postpartum

• Exercise wisely: Avoid high-pressure ab exercises (e.g., crunches). Opt for core-strengthening moves like planks and bridges .

• Manage weight gain: Follow healthcare guidelines for healthy pregnancy weight gain.

• Practice safe lifting: Use leg muscles and avoid twisting while lifting .

Why Choose a Sports Physiotherapist for Diastasis Recti?

As a sports and women’s health physiotherapist, I blend expertise in athletic performance and postpartum recovery to:

• Address functional deficits: Diastasis recti can impair athletic performance and daily movement. Sports physiotherapists are skilled in restoring optimal function .

• Provide evidence-based care: Utilizing advanced competencies in rehabilitation, injury prevention, and performance enhancement .

• Offer multidisciplinary insights: Collaborating with pelvic health specialists, trainers, and surgeons for holistic care .

FAQs About Diastasis Recti

1. Can diastasis recti heal years postpartum?
Yes! Non-surgical interventions like targeted exercises and physical therapy can improve core strength even years later .

2. Is diastasis recti reversible without surgery?
Most cases improve with conservative treatment. Surgery is typically reserved for severe gaps causing functional limitations .

3. How long does recovery take?
Consistent exercise and proper management can yield improvements within 1-2 months, but timelines vary based on severity and adherence .

Take the Next Step Toward Recovery

Diastasis recti is a common but manageable condition. Early intervention and personalized care are key to restoring core strength and function. As a sports and women’s health physiotherapist, I offer:

• Individualized assessments to evaluate your unique needs.

• Tailored exercise programs focusing on safe, effective rehabilitation.

• Education and support to empower your recovery journey.

📞 Contact me today to schedule a consultation and start your path to a stronger core!

Have you ever felt embarrassed because of unexpected urine leakage while laughing, coughing, or exercising? You’re not alone. Millions of men and women face this issue, but very few seek help.

The truth is—urinary incontinence is common, treatable, and nothing to be ashamed of. At Bodywork Physiotherapy & Rehabilitation Center in Noida, we help patients overcome urine leakage naturally with physiotherapy and lifestyle guidance.

🌸 What Exactly is Urinary Incontinence?

Urinary incontinence simply means loss of bladder control. It may be a few drops or a sudden urge you cannot control.

👉 For some, it happens during exercise or sneezing.
👉 For others, it’s frequent trips to the bathroom at night.

Either way—it can affect your confidence, relationships, and daily life.

📌 Why Does Urinary Incontinence Happen?

Some common causes include:

• Weak pelvic floor muscles (after pregnancy, surgery, or aging).

• Stress on the bladder from coughing, obesity, or lifting weights.

• Nerve problems or prostate issues (in men).

• Certain medications or surgeries.
  
  

✨ The good news? With the right exercises and physiotherapy, you can regain control naturally.

✅ Proven Treatments We Offer at Our Clinic

🔹 Pelvic Floor Physiotherapy

We teach you special Kegel exercises that strengthen your bladder-supporting muscles.

Image idea: Woman doing simple pelvic floor exercises at home.

🔹 Bladder Training

By following a personalized schedule, you can reduce urgency & frequency of urination.

Image idea: Clock or calendar symbolizing bladder training routine.

🔹 Lifestyle Guidance

• Avoid bladder irritants (coffee, alcohol).

• Maintain a healthy weight.

• Practice mindful hydration.

Image idea: Healthy lifestyle icons (water, diet, exercise).

💡 Why Choose Bodywork Physiotherapy in Noida?

• Experienced physiotherapists specializing in women’s & men’s health.

• Personalized, confidential care in a supportive environment.

• Convenient location with modern facilities.

• Focus on natural recovery—without surgery or heavy medications.

Image idea: Smiling patient with physiotherapist in a clinic.

🌟 Take Control of Your Life Today

Urinary incontinence should not hold you back. With the right treatment, you can live freely, confidently, and without worry.

📍 Visit us at: Bodywork Physiotherapy & Rehabilitation Center, Noida
📞 Call us today to book your private consultation.

💬 Don’t let embarrassment stop you—your recovery starts with a single step!