Diastasis Recti Abdominis (DRA) is a common condition characterized by the separation of the rectus abdominis muscles (the “six-pack” muscles). This separation occurs along the linea alba, the band of connective tissue running vertically down the center of the abdomen. DRA involves a thinning and widening of this midline tissue, not a muscle tear. It is highly prevalent, affecting up to 60% of women during or immediately following pregnancy.
Performing the Self-Assessment Test
To perform a self-assessment, lie flat on your back with your knees bent and feet resting firmly on the floor. This position relaxes the abdominal wall. Place one hand behind your head for support and use the fingers of the other hand to feel the center of your abdomen, positioning them perpendicularly across the midline.
Gently lift your head and shoulders slightly off the floor, performing a miniature crunch. As you lift, the rectus abdominis muscles contract, making the separation more palpable along the midline. While maintaining this contraction, slowly explore the midline with your fingertips, starting a few inches above the naval and moving downward. Feel for a soft gap or depression between the contracting muscle edges.
Measure the width of the separation by counting how many fingers fit snugly into the space. A separation of two finger-widths or more indicates DRA. Note the depth of the separation, as a shallow gap suggests better integrity of the underlying connective tissue than a deep one. Repeat this assessment at the level of the naval and a few inches below it to check the entire length of the linea alba.
Common Visual and Functional Signs
Beyond the self-assessment, several visual and functional cues indicate abdominal separation during everyday movements. The most noticeable visual sign is “doming” or “coning.” This occurs when intra-abdominal pressure pushes internal contents outward through the weakened linea alba, creating a visible ridge or bulge down the center of the abdomen.
This bulging is often observed when moving from lying to sitting, coughing, or straining. Functionally, individuals frequently report persistent core weakness or instability, making tasks like lifting or twisting challenging. This lack of central support contributes to secondary symptoms, particularly lower back pain, as deeper stabilizing muscles compensate for the compromised abdominal wall. Poor posture, specifically increased swayback, can also develop as the body shifts alignment to manage the instability.
When to Seek Professional Confirmation
While the at-home check provides an initial indication of DRA, professional confirmation is necessary to determine the degree of separation and plan treatment. Consult a physical therapist specializing in pelvic health or an obstetrician if the gap measures two or more finger-widths or if you are experiencing pain. A separation of 2.5 centimeters or more is clinically significant and warrants therapeutic intervention.
A clinician can use specialized tools, such as ultrasound or calipers, to accurately measure the width and depth of the separation. This objective measurement provides a precise baseline and helps track progress, ensuring treatment is tailored. Seeking an assessment is important if you experience persistent pain in the lower back or hips, or if weakness affects your daily function.
A large or deep abdominal bulge can sometimes be mistaken for an umbilical hernia, which requires a different medical approach. A healthcare provider can differentiate between the two conditions and rule out complications. Consulting a professional before initiating any core strengthening program ensures that exercises are safe and appropriate for the specific degree of separation, preventing further widening or injury.