Diastasis Recti Abdominis (DRA) is a common physical condition defined as the separation of the rectus abdominis muscles, which are the two vertical bands that form the “six-pack” layer of the abdomen. This separation occurs at the linea alba, a strip of connective tissue that runs down the center of the stomach. The tissue stretches and thins due to increased outward pressure, most notably during pregnancy, making DRA highly prevalent and affecting up to 60% of women postpartum. Understanding how to assess this separation is the first step toward managing the condition and restoring core function.
Symptoms That Indicate Assessment
Physical and functional signs suggest the presence of abdominal separation, prompting the need for a self-assessment. A common visual indicator is a persistent bulge or “pooch” in the abdomen that remains months or years after childbirth. This protrusion often looks worse when straining, such as when sitting up from a lying position, where the midline of the stomach may visibly dome or “cone” outward.
Functional issues reflect a compromised core support system. Weakened abdominal muscles often lead to chronic low back pain or hip and pelvic pain because they no longer properly stabilize the torso. Other frequent complaints include poor posture and a general feeling of weakness in the midsection. Issues related to pelvic floor dysfunction, such as urinary incontinence or chronic constipation, can also occur due to the interconnected nature of the deep core muscles.
Performing the Self-Check at Home
The self-check for DRA uses a simple palpation technique to measure the gap between the rectus abdominis muscles. Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor to relax the abdominal wall. Position one hand behind your head for support. Place the pointer and middle fingers of your other hand vertically on your midline near your belly button, pointing toward your pelvis.
Perform a gentle head lift, similar to the beginning of a small crunch, by tucking your chin toward your chest and lifting your head and shoulders slightly off the floor. This movement engages the rectus abdominis muscles. As the muscles contract, gently press your fingers down into the space between them and measure the width of the gap by noting how many finger widths fit snugly between the two muscle edges.
Repeat this check in a few different locations along the linea alba, as the separation may vary. Check at the level of the navel, two inches above the navel, and two inches below the navel, documenting the widest measurement found. Keep the head lift minimal, as lifting too high can artificially narrow the gap and lead to an inaccurate measurement.
Grading the Severity of Separation
The measurement obtained from the self-check provides a basic grade of the separation’s width, which is measured in finger widths. A gap of two or more finger widths, corresponding roughly to 2.7 centimeters, is considered the threshold for a diagnosis of Diastasis Recti Abdominis. A separation measuring one finger width or less is within the normal range of inter-recti distance and typically does not require specialized intervention.
While width is the most common measure, the quality of the connective tissue (tension and depth) is a significant indicator of core function. When pressing into the gap during the head lift, assess how deep your fingers sink before meeting resistance. If the tissue feels taut and firm, similar to a trampoline, the linea alba has good structural integrity, even if the gap is wide.
If your fingers sink deeply into the abdomen, feeling soft and “squishy” with little resistance, this suggests a compromised linea alba with poor tissue tension. This lack of tension indicates a non-functional separation, which is considered more severe regardless of the width. The inability of the tissue to resist outward pressure is a stronger predictor of associated functional problems like back pain or pelvic floor issues.
When to Seek Professional Help
The results of a self-assessment should guide the decision to consult a professional for further evaluation. A consultation is necessary if the separation measures wider than two finger widths, if the tissue feels soft and lacks tension, or if significant doming or coning occurs during everyday movements. Professional guidance can help prevent the condition from worsening.
Anyone experiencing persistent functional symptoms should seek specialized care, even if the gap is not excessively wide. These symptoms include chronic low back pain, pelvic girdle pain, or signs of pelvic floor dysfunction, such as urinary leakage. The preferred specialist is a Women’s Health or Pelvic Floor Physical Therapist (PT), who is qualified to assess core function and design rehabilitation exercises.