Diastasis recti is a condition in which the two sides of the rectus abdominis muscle separate along the midline of the abdomen, widening the gap between them and reducing the core's ability to generate tension and stability.
What diastasis recti feels like — including the abdominal ridge it can create
The rectus abdominis muscles run vertically on either side of your belly button, connected along the midline by a band of connective tissue called the linea alba. In diastasis recti, this tissue stretches and widens — sometimes so significantly that a visible ridge or gap appears when you engage your core. You might notice it as a doming or coning along the center of your abdomen when you sit up, cough, or lift something — or as a visible abdominal ridge running down the midline. Beyond appearance, diastasis recti can contribute to low back pain, pelvic floor dysfunction, and a core that doesn't feel like it's doing its job — sensations of instability, difficulty generating strength through your midsection, or the feeling that your trunk "gives" under load.
Why diastasis recti is often missed or mismanaged
Diastasis recti is common during and after pregnancy, but it also occurs in people who have never been pregnant — particularly those with a history of significant abdominal loading without proper technique. Many people are told to "just do core exercises," but certain movements — like crunches or sit-ups — can make the separation worse if the underlying pressure dynamics aren't addressed first.
Why standard core training can backfire
The exercises most people reach for when they want to strengthen their core create significant intra-abdominal pressure, which can worsen diastasis recti if the deep stabilizing system isn't engaged properly. A physical therapist can identify your specific gap characteristics and guide you through a progressive program that rebuilds core function safely — starting with the foundations and building from there.
How Sword Health can help
Recovering from diastasis recti takes a specific approach, and a physical therapist experienced in pelvic care and postpartum rehabilitation can guide you through it. Sword connects you with that specialist-level care from home, so you can start rebuilding your core without having to figure it out alone.
About the author
Carolina Moreira
Medical Director of Clinical Development at Sword Health
