Diastasis Recti Myths: Separating Fact from Fiction
Diastasis recti is a common condition, yet it remains widely misunderstood. Many women and even some fitness professionals hold misconceptions about postpartum abdominal separation, leading to confusion and ineffective treatment approaches. If you’re struggling with diastasis recti, understanding the truth is crucial for a safe and successful recovery. In this article, we’ll debunk some of the most common myths about diastasis recti and provide science-backed facts plus personal journey insights to guide your healing journey.
*Disclaimer: The content on this website, including blog posts and videos, is for informational purposes only and should not be considered medical advice. Always consult your healthcare provider before beginning any prenatal or postnatal fitness program. Listen to your body and modify exercises as needed for your individual recovery.
Myth #1: Diastasis recti is a sign of a torn or broken abdominal wall.
Fact: Diastasis recti is not a tear or rupture of the abdominal wall. Instead, it is a separation of the rectus abdominis muscles caused by the stretching of connective tissue (the linea alba). This natural process allows for abdominal expansion during pregnancy and does not indicate a structural failure of the body.
Myth #2: Diastasis recti is a permanent condition.
Fact: While some degree of abdominal separation may remain, diastasis recti can significantly improve with proper core exercises and functional movement training. Many women see great progress by focusing on deep core activation and avoiding movements that strain the midline. Surgery is rarely necessary, and most cases can be managed with non-invasive methods. I was personally able to heal by 2 centimeter separation by incorporating safe core exercises into my workout routines. Alongside avoiding certain everyday activities that were making my separation worse.
Myth #3: Diastasis recti is caused by weak or over-conditioned core muscles.
Fact: Core strength alone does not determine whether someone will develop diastasis recti. This condition occurs due to the natural expansion of the abdomen during pregnancy, regardless of whether a woman has strong or weak core muscles. Factors like genetics, multiple pregnancies, and excessive intra-abdominal pressure also play a role. I was a pre & postnatal personal trainer while I was pregnant. I knew all the right and wrong things to do and I still managed to get Diastasis recti during my pregnancy.
Myth #4: Diastasis recti is caused by poor core work during pregnancy.
Fact: While improper core exercises can exacerbate the condition, diastasis recti is primarily caused by the body making space for a growing baby. However, engaging in safe, diastasis-friendly core work during pregnancy can help minimize the severity of abdominal separation and support postpartum recovery.
Myth #5: Diastasis recti only affects women.
Fact: Although diastasis recti is most commonly associated with pregnancy and postpartum recovery, it can also occur in men and people of other genders. Factors such as rapid weight gain, improper heavy lifting, and certain medical conditions can contribute to abdominal muscle separation in individuals who have never been pregnant.
Myth #6: If you have diastasis recti, you should avoid all exercise.
Fact: Exercise is a key component of diastasis recti recovery, but it must be done correctly. Some traditional abdominal exercises, such as crunches and sit-ups, can worsen the condition. However, focusing on deep core activation, diaphragmatic breathing, and functional movement patterns can help strengthen and restore core stability safely. In my Core Restore Program I focus on the 6 main exercises that will help strengthen your abdominal muscles and help heal your separation.
Myth #7: Surgery is the only way to fix diastasis recti.
Fact: While surgery is an option for severe cases, most individuals can heal or significantly improve their diastasis recti through targeted exercises, physical therapy, and proper core engagement. Strengthening the transverse abdominis and deep core muscles can help close the abdominal gap and restore function without the need for invasive procedures.
Take Control of Your Core Recovery
Healing diastasis recti doesn’t have to be overwhelming. By understanding the facts and following a structured recovery plan, you can strengthen your core, improve posture, and regain confidence in your body.
If you're ready to take the next step in your postpartum fitness journey, check out my Core Restore Program—a step-by-step guide designed to help you rebuild core strength safely and effectively!