The Truths About Diastasis Recti Every Mum Should Know

When my mum’s generation was having babies, most women had never heard the term diastasis recti (DRAM) – in other words, abdominal muscle separation.  These days, it’s one of the first symptoms about which prenatal and postpartum women are knowledgeable – and often fearful of.

DRAM happens to the majority of women at the later stages of pregnancy, so it’s not a “disease” or “malfunction” so much as a normal adaptation to a growing baby.  That said, there are ways to strengthen and work the core to avoid sustained dysfunctional DRAM after delivery, as well as precautions to look out for if and when DRAM persists long after pregnancy ends.  

Here are some myths and facts about DRAM to help mums better prepare and manage their abdominal muscles during pregnancy and postpartum.

Myth: Every woman gets diastasis recti at some point in pregnancy

It’s true that about 60% of women report DRAM by the end of pregnancy, but it is not a unanimous fact.  Pregnancies after age 35, pregnancies of multiples, being petite in stature, and having multiple pregnancies back-to-back can increase the incidence of DRAM, and about 40% of women who do experience it at the end of pregnancy will still have it at six months postpartum.  No matter when or how your diastasis happens, it’s worth visiting a women’s health physiotherapist to assess your condition after delivery and before starting weight-bearing or loaded hip flexion/extension exercises. 

Myth: Working your core while pregnant will cause diastasis recti

One of the most persistent myths I face with even my fittest clients is the misunderstanding that starting a pregnancy journey means stopping core work altogether – when in fact, core work is foundational to safe prenatal fitness and strong postpartum recovery.  Understanding the different elements that make up the “core” – which include the transversus abdominus, rectus abdominus, obliques, lower back, glutes, and pelvic floor – and how they all function and fire during the trimesters of pregnancy is crucial to a balanced prenatal exercise program. Hiring a certified coach to help design workouts with safe core engagement and progressive modification is the best preventive step against diastasis recti.

Myth: Any degree of separation in your abs means you have diastasis recti

Though there’s no single clinical definition for DRAM, the accepted standard is that more than 2 “finger widths” (about 2-2.7cm) is considered an abdominal diastasis (separation).  That said, many postpartum health professionals concur that the depth and texture of the separation (deep and squishy being more problematic than shallow and firm), regardless of width, is a better indicator of its severity and persistence.  If you’re unsure whether your separation is a diagnosed DRAM or simply normal for your stage of recovery, consult a women’s health physio (ideally around 6 weeks postpartum).

Fact: Diastasis recti is not always dysfunctional

Some women with DRAM experience a visible coning or doming within their midsection during exercise after pregnancy, indicating a misallocation of intra-abdominal pressure and a lack of controllable tension in the abdominal muscles.  If this sounds like you, discontinue the specific exercises causing the doming/coning and focus on eccentric (lengthening; tension-based) movements like heel slides rather than concentric (flex/release) movements like sit-ups.  To that point, women who still have firmness and tension along the linea alba but are also diagnosed with DRAM may not have any health issues or related pelvic floor problems at all, which means it is merely more aesthetic than functionally problematic.

Fact: It is never too late to address your diastasis recti symptoms

While it is true that seeing a women’s health physio around 6 weeks postpartum can help develop an ideal treatment plan to best diagnose and treat immediate DRAM, it is never too late to address persistent DRAM symptoms such as urinary incontinence, poor core and pelvic stability, and lower back pain.  These are often related to muscular weakness, inability to hold and release tension, and underuse, and are treatable with a progressive exercise program from a women’s health physio or certified perinatal corrective exercise specialist. 

The takeaway is that diastasis recti is common, not always dysfunctional, and highly treatable with a bit of work and an informed pregnancy recovery team on your side.

Amanda Lim is a certified fitness & nutrition coach, perinatal specialist, and mother of two.  American by birth but Singaporean at heart, she enjoys hot yoga & CrossFit – followed by a big bowl of laksa. You can find her at @coachamandalim and .