Diastasis Recti Myths Busted: What Really Works for Your Core Recovery
- PhysioMatters
- 6 days ago
- 4 min read
Diastasis Recti Abdominis (DRAM) is a condition that many women—especially postpartum—experience. It involves a separation of the Rectus Abdominis muscles as the Linea Alba (connective tissue) stretches to accommodate a growing belly. Despite being common, Diastasis Recti is often misunderstood. Misinformation and myths can lead to fear, inactivity, or using ineffective methods for healing.
In this article, we debunk the most common myths around DRAM and share evidence-based truths to help you recover safely and confidently.
Myth 1: You Should Avoid All Core Exercises
The myth
All core work is harmful if you have Diastasis Recti.
The truth
Core engagement is not only safe but essential for healing—if done correctly. Start with exercises that focus on proper breathing, alignment, and core activation such as:
Pelvic tilts
Diaphragmatic breathing
Gentle transverse abdominis (TvA) activation
Avoid exercises that cause “coning” or “doming” (a visible bulge in the midline), like traditional crunches or sit-ups, especially early on. But don’t shy away from core exercises entirely—they’re the foundation of your recovery.
Myth 2: You Should Only Do Gentle Exercises
The myth
Stick to low-impact movements forever.
The truth
While gentle exercises are crucial in the beginning, recovery should be progressive. Gradually incorporating more challenging core and strength work—such as modified planks, resistance training, and bridges—can improve your outcomes. The key is:
Listening to your body
Avoiding strain
Ensuring correct form
As your core strengthens, more dynamic exercises can become appropriate under physiotherapy guidance.
Myth 3: Planks and Push-Ups Are Always Off-Limits
The myth
These are too risky for anyone with DRAM.
The truth
Exercises like planks and push-ups can be effective tools when appropriately modified. For example:
Start with incline planks or knee push-ups
Focus on proper breathing and alignment
Avoid midline bulging during the movement
Only progress when your core can stabilize without strain. With proper modifications, these exercises can actually support your healing process.
Myth 4: Lifting Weights Will Make Diastasis Recti Worse
The myth
Weightlifting should be completely avoided.
The truth
Weight training can actually enhance core strength and functional stability. The secret lies in:
Using the right technique
Exhaling during exertion
Maintaining proper posture
Start with light weights and progress gradually. Done right, strength training can support both your recovery and overall fitness.
Myth 5: Crunches Will Always Worsen DRAM
The myth
Crunches are off-limits after pregnancy.
The truth
With correct technique and timing, crunches may be reintroduced. The focus should be on:
Engaging the deep core first
Avoiding excess intra-abdominal pressure
Monitoring for any bulging or discomfort
Your physiotherapist can help determine if and when crunches are appropriate for you. When done with control, they can be part of a successful rehab program.
Customer's Review
"This was my first visit as I needed help with my diastasis recti. Danielle was patient in explaining the issues I had using an ultrasound and I could understand it clearly. She also used the ultrasound to guide me to do pelvic floor exercises which was really interesting."
NWPF Mohd ~ Google Review
Myth 6: Any Coning or Doming Means You Must Stop All Movement
The myth
Coning = danger = stop immediately.
The truth
Coning or doming is a signal—not a stop sign. It tells you that your core isn't managing pressure well in that moment. But the exercise itself isn’t necessarily bad. Instead:
Reassess your technique
Modify the movement
Slow down and focus on breathing
Think of it as feedback, not failure.
Myth 7: Diastasis Recti Will Automatically Cause Pain and Injuries
The myth
DRAM leads to back pain, hip instability, or pelvic floor dysfunction.
The truth
Many people with DRAM have no pain or functional issues. Pain occurs when your core and supporting muscles aren't working optimally. With the right rehab program:
Core control improves
Compensations are corrected
Pain often reduces or disappears
Everybody is different, your recovery depends on how your system adapts, not just the presence of a gap.
Myth 8: The Size of the Gap Is All That Matters
The myth
A wide gap means severe DRAM.
The truth
The size of the gap doesn’t determine function. What truly matters is:
How well your core muscles work together
The tension of the Linea Alba
Your ability to control intra-abdominal pressure
A person with a wider gap may be more functional than someone with a narrow gap and poor core control. Focus on quality, not just measurements.
Myth 9: Only Surgery Can Fix Diastasis Recti
The myth
Exercise won’t work, you’ll need surgery eventually.
The truth
Surgery is a last resort for severe cases with ongoing pain or dysfunction. Most people improve with:
Core retraining
Pelvic floor rehabilitation
Postural alignment and breathing work
At PhysioMatters, we’ve helped many clients avoid surgery through guided, personalised rehab programs.
What’s Next: Let’s Rebuild Your Core the Right Way
Recovery from Diastasis Recti doesn’t happen overnight. It takes education, patience, and the right guidance. Don’t let myths hold you back from healing.
If you suspect you have DRAM or aren’t sure how to manage your symptoms, book an assessment with our team at PhysioMatters. Claire, Xan, and Danielle specialise in Women’s and Men’s Health and will guide you with an evidence-based, functional approach tailored to your needs.
We look forward to supporting your journey to a stronger, more confident core 😊
Physiotherapist specialising in Women’s and Men’s Health – PhysioMatters
Contact Information
Email: hello@physiomatters.com.sg
Phone: +65 9352 9067
Address: 360 Orchard Road #10-07 International Building, 238869
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