How to Prevent Diastasis Recti While Pregnant.
Diastasis recti, or separation of the abdominal muscles through the linea alba (the connective tissue that runs from your breastbone to your pubic bone), is a normal adaptation that occurs during pregnancy as your baby grows.
It is common and expected for the linea alba to widen as pregnancy progresses, especially during the third trimester. This is one of the most common concerns I hear from pregnant patients in the clinic.
My answer is always the same: focus on good core coordination, pressure management, and proper abdominal tension to help minimize excessive separation. In some cases, such as with twins or a smaller-framed mom, separation may occur no matter how strong you are.
That's why I encourage every pregnant person to work with a pelvic floor physical therapist. We are trained to assess your core and pelvic floor, provide education, recommend exercises, modify activities when needed, and suggest external supports that can help reduce strain on the abdomen throughout pregnancy.
What Is Diastasis Recti?
To understand diastasis recti, it helps to know a little about your core anatomy.
Your core is made up of a group of muscles that surround and support your abdominal organs. These muscles include the front, sides, back, diaphragm, and pelvic floor.
Running down the center of the abdomen is a band of connective tissue called the linea alba, which translates to "white line." This tissue extends from your breastbone (sternum) to your pubic bone. On either side are the rectus abdominis muscles, better known as the "six-pack" muscles.
When the linea alba stretches and the rectus muscles move farther apart, the condition is called diastasis recti, or diastasis rectus abdominis (DRA). While it is most associated with pregnancy, it can also occur in people with larger abdominal pressure, including men.
Is Diastasis Recti Normal During Pregnancy?
Yes.
A mild separation of the abdominal muscles is a normal and expected part of pregnancy. Your body needs to make room for a growing baby, and the linea alba naturally stretches to accommodate those changes.
Larger separations may occur with multiple pregnancies, twins, or other factors that increase abdominal pressure.
Symptoms That May Be Associated With Diastasis Recti
Doming or coning through the abdomen
Feeling weak through your core
Back, hip, pelvic, or pubic pain
Pelvic pressure or heaviness
Urinary leakage
Difficulty generating core strength postpartum
Why Diastasis Recti Happens During Pregnancy
Diastasis recti occurs during pregnancy as a normal adaptation to a growing uterus and baby.
As pregnancy progresses, the uterus expands upward and outward from the pelvis into the abdomen. Because the spine and rib cage create a fixed boundary, much of that growth occurs forward through the abdominal wall.
As pressure and load increase throughout pregnancy, the linea alba stretches to make room for your growing baby.
Can You Actually Prevent Diastasis Recti While Pregnant?
Because some abdominal separation is a normal part of a full-term pregnancy, the goal isn't complete prevention. Instead, the focus should be on education, support, and minimizing excessive strain.
Some factors that contribute to diastasis recti are outside of your control, including:
Genetics
Tissue quality
Number of pregnancies
Baby position
Having multiples
What you can control is:
Breathing mechanics
Pressure management
Exercise selection
Daily movement habits
Core coordination
5 Ways to Support Your Core and Reduce Excessive Abdominal Strain During Pregnancy
1. Learn Proper Breathing Mechanics
Your diaphragm, abdominal muscles, and pelvic floor work together as a team. Learning how to coordinate your breath with movement can improve pressure management and reduce unnecessary strain on the abdominal wall.
2. Continue Strength Training During Pregnancy
Strength training can help maintain muscle function, improve posture, and prepare your body for the demands of pregnancy, birth, and postpartum recovery.
3. Improve Pressure Management During Daily Activities
Simple tasks like getting out of bed, lifting a toddler, carrying groceries, or standing from a chair all place pressure on the abdomen. Learning how to manage pressure during these activities can help reduce strain on the linea alba.
4. Maintain Good Rib Cage and Pelvic Mobility
As your body changes throughout pregnancy, mobility restrictions can develop in the rib cage, spine, and pelvis. Maintaining mobility can help your body adapt more efficiently to a growing baby.
5. Work With a Pelvic Floor Physical Therapist
A pelvic floor PT can assess your movement patterns, core function, breathing mechanics, and exercise routine. They can help you stay active and confident throughout pregnancy while minimizing unnecessary strain.
Exercises to Modify or Be Cautious With During Pregnancy
Contrary to what you may see on social media, there isn't one specific exercise that causes or worsens diastasis recti.
Most exercises can be continued during pregnancy when performed with good form, proper breathing, and appropriate core engagement.
Signs an Exercise May Be Too Challenging Right Now
Back, pelvic, or hip pain
Urinary leakage
Excessive doming or coning through the abdomen
Inability to control your breathing during the movement
Understanding Abdominal Doming and Coning
Doming or coning looks exactly how it sounds. During certain movements, such as getting out of bed or performing an exercise, you may notice a ridge or bulge running down the middle of your abdomen.
A small amount of doming can occur even when the abdominal muscles are working appropriately.
What we don't want to see is significant, soft coning through the midline. This may suggest that the deeper abdominal muscles are struggling to manage pressure effectively during the movement.
If you notice excessive coning, it doesn't mean the exercise is harmful. It may simply mean you need a modification, a different breathing strategy, or a different starting position.
Common Myths About Diastasis Recti
Myth #1: A Diastasis Means Your Core Is Weak
Not true.
Diastasis recti occurs during pregnancy because the body is adapting to a growing baby. It is not a sign of weakness.
In fact, many elite athletes and highly active individuals develop diastasis recti during pregnancy.
Myth #2: You Should Avoid All Ab Exercises During Pregnancy
There are no "bad" exercises, only exercises that may need to be modified.
Research suggests that strengthening the rectus abdominis (the six-pack muscles) can help improve tension through the linea alba.
Years ago, exercises like crunches and sit-ups were often discouraged because it was thought they increased abdominal separation. We now know that appropriately loading these muscles can actually help improve abdominal function.
Myth #3: The Size of the Gap Is All That Matters
As a pelvic PT, I'm less concerned about the width of the gap and more concerned about how the abdominal wall functions.
Some women have a larger separation but very few symptoms because they can create good tension through their abdominal wall. Others may have a smaller gap but experience more symptoms because they struggle to generate that tension.
The depth of the separation, the quality of tension, and the symptoms you're experiencing are often more important than the width alone.
When to See a Pelvic Floor Physical Therapist During Pregnancy
I may be biased as a pelvic PT, but both my clinical experience and current research support getting help early in pregnancy.
I recommend an early check-in during the first trimester to establish a baseline, provide education, and create a roadmap for the rest of pregnancy.
At Envision Pelvic Health & Wellness, we see patients as early as a few weeks pregnant.
From there, we create an individualized plan based on your symptoms, goals, activity level, and pregnancy experience.
For patients who are relatively symptom-free but want to be proactive, I commonly recommend:
One visit during the first trimester
Monthly visits during the second trimester
Biweekly visits at the start of the third trimester
Weekly visits during the final 4–6 weeks for birth preparation
The Bottom Line: How to Prevent Diastasis Recti While Pregnant
If you skipped to the end looking for the answer, here it is: you cannot completely prevent diastasis recti during pregnancy.
Some abdominal separation is a normal adaptation that allows your baby to grow.
What you can do is support your body through proper breathing, pressure management, strength training, and guidance from a pelvic floor physical therapist.
Remember, we're less concerned about the width of the separation and more concerned with how well your abdominal wall functions and whether you're experiencing symptoms.
Pregnancy Pelvic Floor Physical Therapy in Northwest Chicago Near Park Ridge, IL
If you're pregnant and looking for support, we'd love to help!
At Envision Pelvic Health & Wellness, our team takes a whole-body approach to pregnancy, birth preparation, and postpartum recovery. We help patients stay active, manage pain, improve core function, and prepare for labor with confidence.
Learn more about our team here , and explore our pregnancy and postpartum services.
If you have questions about insurance, cost, or whether pelvic floor therapy is right for you, we are here to help.
You are welcome to:
Book a discovery call
Call the clinic with questions
Learn more about payment & reimbursement
Book a discovery call or submit a contact form today to learn more.
Or, if you’re ready to book your initial evaluation use the link below.