Diastasis Recti Treatment
Your Core Can Heal After Pregnancy
Expert physical therapy for diastasis recti — educating women and rebuilding real, functional core strength.
Understanding Diastasis Recti
What Is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles — the “six-pack” muscles — along the midline of your abdomen. It happens when the connective tissue (linea alba) between these muscles stretches and thins due to an abundance of estrogen during pregnancy.
This is incredibly common. Research shows that up to two-thirds of women have some degree of diastasis recti even after pregnancy. It’s not a sign that your body is broken — it’s a natural response to the incredible changes that need to happen to your abdominal wall during pregnancy.
As more research comes out about diastasis recti, Dr. Danaya stays current and will walk you through exactly what the evidence says—including findings that challenge outdated advice. For example, new research shows crunches actually bring the rectus abdominis muscles closer together (shorter muscle = less separation), and the intra-abdominal pressure from crunches is lower than from an overhead press. Not exercising makes diastasis worse, not better.
Physical therapy is highly effective at managing diastasis recti — often without surgery. Dr. Danaya specializes in helping women retrain their entire core system and rebuild functional strength.
Signs & Symptoms
How Do You Know If You Have Diastasis Recti?
Visible Bulge or “Dome”
It used to be taught that any ridge or cone shape along the center of your abdomen when you sit up, do a crunch, or strain — sometimes called “coning” — was a sure sign of diastasis recti. New research has refined that definition, and we now know that just seeing a bulge or “dome” during exercise isn’t enough to determine whether you have a true diastasis recti. An evaluation will teach you the nuances of whether or not you need to worry about any “coning” you may experience during exercise. Oftentimes it’s not as serious as you may think!
Weak or Unstable Core
Difficulty with everyday tasks that require core engagement — lifting your kids, getting out of bed, carrying groceries. A feeling that your midsection just can’t “hold” you up.
Low Back Pain
Without a functioning deep core, your lower back picks up the slack. Chronic low back pain after pregnancy is often connected to diastasis recti. Learn more about back pain treatment →
Pelvic Floor Problems
Leaking, pressure, or prolapse symptoms. Your core and pelvic floor work as a team — when one is compromised, the other often suffers too. Learn more about pelvic floor weakness →
Bloating & GI Issues
Some women with diastasis recti experience increased bloating or digestive discomfort due to changes in abdominal wall tension and pressure management.
How PT Helps
Rebuilding Your Core From Wall to Wall
Healing diastasis recti used to be all about “the deep core” — or in other words the transverse abdominis muscle that wraps around your trunk like a corset. New research is now showing that maintaining strong core muscles throughout all of the layers of your core — especially the rectus abdominis (“six-pack” muscle) — seems to make a bigger difference on decreasing the width of separation than just training your “deep core.” Your body is made to move as a whole system. Let’s keep training like that during pregnancy and beyond.
Treatment Includes:
- Full Assessment: Measuring the width, depth, and tension of your separation to understand exactly what we’re working with, as well as looking at your back, hips, pelvic floor, and diaphragm—all of which affect the pressure placed on the diastasis
- Core Retraining: Teaching all of the layers of your core muscles and pelvic floor to activate properly
- Breathing & Pressure Management: Retraining your breath patterns to reduce the downward or abdominal pressure that worsens separation
- Mobility Training: Increasing mobility where you are limited in areas throughout your body that are compromising your ability to stabilize through your abdomen
- Progressive Strengthening: Gradually building from gentle activation to functional movements — lifting, carrying, exercising — as you get stronger
What to Expect
One of Dr. Danaya’s patients came in terrified of her diastasis after seeing alarming content online. After measuring, the separation was within normal range, and the “doming” she was afraid of wasn’t harmful. Within a few visits, she was back to exercising with confidence. It’s not about closing the gap—it’s about doing what you love again, without fear.
Patient Stories
What Patients Say
“Danaya was amazing to work with. She was helpful in getting me back to my normal self after having a baby. My neck and back pain are gone. I can workout normally without pain. Dry needling was very helpful in releasing my tense muscles. I will continue to go back to her when I need it!”
— Morgan Maloy — Postpartum Recovery
*Reviews reflect Dr. Danaya’s work at her previous Utah Valley practice
Your Questions Answered
Common Questions About Diastasis Recti
How do I know if I have diastasis recti?
Common signs include a visible bulge or “dome” along the midline of your abdomen when you do a crunch or sit up, lower back pain, a feeling of weakness in your core, and difficulty with activities that require abdominal engagement. A pelvic floor PT can measure the width and depth of the separation to give you a clear answer.
Can diastasis recti be fixed without surgery?
Yes! Most cases respond very well to physical therapy. The key is retraining your entire core system — all the layers of your core muscles, pelvic floor, and diaphragm — to work together again. Surgery is only considered for severe cases that don’t respond to conservative treatment.
Is it too late to fix diastasis recti years after giving birth?
It’s never too late. Dr. Danaya regularly works with women who are years or even decades postpartum and still see significant improvement in their functional movement, core strength, and symptoms.
Will crunches and planks fix my diastasis recti?
Maybe! Because every body is different, one exercise may be helpful or it may increase the pressure in your abdomen too much and become counterproductive. That is why it is recommended to see a PT and get a personalized plan based on where your body is at.
How long does recovery take?
Most patients see measurable improvement within 6-8 weeks of consistent PT and home exercises. Full recovery typically takes 3-6 months depending on severity and what your goals are. Remember, “recovery” is not necessarily about closing the gap. It’s about returning to what you love, symptom free!
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