Diastasis Rectus Abdominis: Myths, Facts, and How to Heal

That “mom pooch” might be more than just extra skin.

If you’ve had a baby—or even if you haven’t—you may have noticed a gap down the center of your belly. Maybe you’ve heard the term “diastasis rectus abdominis” (DRA) floating around in mom groups or fitness circles.

Unfortunately, there’s a lot of confusion and misinformation out there. So let’s break it down: what it is, what it isn’t, and how you actually heal it.

What is Diastasis Rectus Abdominis?

Your rectus abdominis muscles (the “six-pack” muscles) are connected in the middle by a line of connective tissue called the linea alba. During pregnancy—or due to other factors—this tissue can stretch and thin, creating a visible or palpable gap.

DRA is common in pregnancy, but it can also happen in:

• Men and women with significant weight changes

• People who lift heavy without proper form

• Those with chronic abdominal strain (like from coughing or constipation)

Common myths about DRA

Myth #1: You can’t fix it until you’re done having kids.
Fact: You can start addressing DRA during pregnancy and postpartum. Early intervention often means faster recovery.

Myth #2: You just need to do lots of crunches.
Fact: Traditional crunches can make DRA worse by increasing intra-abdominal pressure and widening the gap.

Myth #3: Surgery is the only fix.
Fact: Many people heal or significantly improve with the right physical therapy program—no surgery required.

Myth #4: If your abs don’t “come together,” you’ll never regain strength.
Fact: Full closure isn’t always necessary. What matters is restoring tension and function in the linea alba.

How physical therapy helps heal DRA

At our Greer SC physical therapy clinic, we start with a thorough assessment to see how your core, pelvic floor, breathing, and posture are working together.

Our treatment approach may include:

• Core retraining: Teaching deep core activation (hello, transverse abdominis!) and coordinated breathing.

• Pelvic floor integration: Your pelvic floor and core work as a team—both need attention for optimal healing.

• Posture and movement coaching: Everyday habits (how you stand, sit, lift) affect recovery.

• Progressive strength training: Gradually increasing load in a safe way so your core can handle real-life demands.

• Manual therapy: Gentle techniques to improve mobility and release tension in surrounding tissues.

What healing looks like

Healing DRA isn’t just about making the gap smaller—it’s about restoring strength, stability, and confidence in your body. That might mean:

• Being able to lift your kids without pain

• Returning to running or workouts you love

• Feeling comfortable in your clothes again

• Ditching the fear of “making it worse” every time you move

The bottom line

Diastasis rectus abdominis is common, but it’s not something you have to “just live with.” With the right guidance, your body can adapt, heal, and become stronger than before.