Diastasis Recti (DRAM) in Singapore: Causes, Symptoms, and Treatment Guide
- PhysioMatters
- 2 days ago
- 3 min read
Diastasis Recti—also known as Diastasis Rectus Abdominis (DRAM)—is a condition where the rectus abdominis (six-pack) muscles separate along the midline of the abdomen due to weakening of the connective tissue. While it’s commonly associated with pregnancy, diastasis recti can also occur in men and non-pregnant individuals.
What Causes Diastasis Recti?
In Women (Especially During and After Pregnancy)
Pregnancy: The growing uterus stretches the abdominal wall and connective tissues, causing them to weaken and separate.
Breath-holding or Valsalva manoeuvre: Holding your breath during physical tasks can increase intra-abdominal pressure, stressing the core and pelvic floor muscles.
Improper lifting techniques: Lifting toddlers, car seats, or prams without proper breathing or posture can contribute to muscle separation.
In Men and General Population
Poor core exercise technique: Doing crunches or ab exercises with bad form or breath-holding can overstress abdominal tissues.
Chronic constipation and straining: Frequently straining during bowel movements adds pressure on the abdominal wall.
Obesity: Excess abdominal fat can stretch and weaken the abdominal wall.
What are the Common Signs and Symptoms of Diastasis Recti?
Bulging or doming along the midline: Especially visible when sitting up or engaging core muscles—commonly referred to as a “mummy pooch.”
Lower back pain: Caused by reduced core stability and poor spinal support.
Pelvic floor dysfunctions (PFM): Urinary or faecal incontinence, Constipation or painful intercourse, Vaginal pain or pressure
Digestive symptoms: Bloating, especially in the evening or after exercise, Increased abdominal gas, Constipation or Irritable Bowel-like symptoms
Interested to know more? You can check out our article on "de-bunking myths of diastasis recti".
What Is Considered a “Normal” DRAM Separation?
A gap of 1–2 finger widths between the abdominal muscles is often considered within normal limits.
However, depth of the gap and tension of the connective tissue are equally important.
Real-Time Ultrasound (RTUS) imaging can help assess the quality, width, and depth of separation accurately.
What are the Possible Complications of Untreated DRAM?
Umbilical hernia: When part of the intestine pushes through the weakened abdominal wall. Visible bulge may be seen near the belly button.
Chronic low back pain: Core instability can result in pain when lifting your baby or getting in/out of bed.
Pelvic organ prolapse or dysfunction: Weak core muscles impact the pelvic floor, affecting bladder, bowel, and sexual health.
How Can You Prevent Diastasis Recti During Pregnancy?
To lower the risk of developing DRAM, pregnant individuals should:
Breathe rhythmically during exertion. Avoid breath-holding or bearing down.
Avoid abdominal crunches and sit-ups. These may worsen separation.
Practise safe lifting techniques. Exhale on effort and avoid straining.
Hum, talk, or sing while lifting. This naturally prevents breath-holding.
Customer's Review
"Danielle is amazing at what she does. She didn’t just examine me thoroughly, but patiently and passionately explained so many things to me about my pelvic bowl and my muscle tone that I had neglected after having my children. Did you know that there aren’t many physics who are certified in using an ultrasound? Well Danielle IS! And that gives you so much insight into what’s going on beneath the skin…Mamas, if you want insights to your questions about diastisis recti or if you have any doubts about how your pelvic health is doing, I strongly recommend seeing Danielle! Thank you love for such an insightful consult! I learned so much!"
Jamielene Fernandez ~ Google Review
What are the Diagnosis and Assessment Options?
If you suspect you have DRAM, consult a physiotherapist trained in women’s and men’s health.
At PhysioMatters Singapore, we conduct a thorough diastasis recti physical assessment and may recommend Diagnostic Ultrasound to:
Evaluate tissue quality
Guide personalised treatment plans
How Is Diastasis Recti Treated?
Non-Surgical (Conservative) Treatment
Physiotherapy-led rehabilitation: Targeted core exercises that are safe and specific to your needs.
Pelvic floor training: Strengthening the pelvic floor to improve continence and organ support.
Postural and breathing re-education: Learn to move and breathe in ways that support your core.
This is the first line of treatment and often yields excellent results.
Surgical Repair (In Severe Cases)
For gaps wider than 2 fingers or if there is a connective tissue tear, surgical repair may be considered.
Commonly performed by General or Plastic Surgeons in Singapore.
Surgery is a secondary option—physiotherapy should be tried first.
Strengthening the core before surgery can improve recovery and surgical outcomes.
When to Seek Help?
If you’re experiencing:
A persistent bulge in your abdomen
Lower back or pelvic pain
Incontinence or painful intercourse
Bloating and gas after light activity or exercise
Let’s Help You Heal at PhysioMatters
At PhysioMatters, our experienced physiotherapists in Singapore provide evidence-based care for Diastasis Recti, tailored to your needs—whether you’re postpartum, male, or facing chronic symptoms.
It’s time to speak with a trained physiotherapist.
Contact Information
Email: hello@physiomatters.com.sg
Phone: +65 9352 9067
Address: 360 Orchard Road #10-07 International Building, 238869