Diastasis Rectus Abdominis: 5 Myths Debunked & How Pelvic Health Physiotherapy Can Help

Many people have heard of Diastasis Rectus Abdominis (DRA)—or experienced it themselves. This condition is especially common during pregnancy, with research showing that up to 66% of women experience it during the third trimester, and as many as 100% by 35 weeks of gestation. Postpartum, DRA remains common, affecting approximately 54% of women at 3 months, 45% at 6 months, and 33% at 12 months after delivery. DRA can also occur in anyone with core weakness—and even in infants who are still developing their abdominal strength.

While it’s extremely common, DRA is surrounded by myths and misconceptions. Let’s take a closer look at what it is, how it’s assessed, and how pelvic health physiotherapy can help.

What Is Diastasis Rectus Abdominis (DRA)?

DRA refers to a widening of the linea alba—a band of connective tissue that runs between your “six-pack” muscles (the rectus abdominis) and connects to the deeper core muscles through the transverse abdominis. This widening can cause visible doming or sagging along the midline, abdominal weakness, or discomfort during activity.

The integrity of the linea alba depends on how well key muscles—especially the transverse abdominis—generate and transfer tension through it. Understanding how these muscles work together helps guide effective rehabilitation.

The Role of the Core

Your abdominal strength comes from multiple layers of muscle working in harmony. The inner core includes four groups: the transverse abdominis, pelvic floor, diaphragm, and lumbar multifidi. Together, they stabilize the lower back and pelvis, manage abdominal pressure (during laughing, coughing, or sneezing), support posture, and provide endurance for daily activity. The pelvic floor and transverse abdominis work as a team—when they activate together, both become stronger—making pelvic floor strengthening a cornerstone of DRA rehab.

The outer core includes the rectus abdominis, obliques, erector spinae, and quadratus lumborum. These muscles move and stabilize the trunk through flexion, rotation, and extension. Because the linea alba connects both the inner and outer systems, a gradual, targeted strengthening approach to both layers is essential for recovery.

Common Myths About DRA

Myth 1: It’s all about the gap.

The width of the gap is only part of the story. Many strong, functional individuals have some separation yet experience no issues with strength or pain. What matters most is how well the linea alba can generate and maintain tension. During assessment, your physiotherapist will evaluate not only width, but also the depth and tissue endurance during functional tasks.

Myth 2: Having DRA means my abs are injured.

Not true—the abdominal muscles aren’t “damaged.” During pregnancy, the connective tissue naturally stretches to create space for your growing baby. The linea alba adapts—it doesn’t “tear.”

Myth 3: DRA during pregnancy means I’m weak.

Far from it! DRA is a normal adaptation that allows your body to grow and protect your baby. Factors that may influence DRA include pre-pregnancy BMI, pregnancy weight gain, baby’s size, and genetics. While it’s common, practicing good posture, mindful movement, and core awareness during pregnancy can help minimize its extent.

Myth 4: I should avoid ab exercises—they make DRA worse.

In reality, progressive loading is key to healing. While certain exercises (like crunches or planks) may not be appropriate early on, they often become part of a customized rehab plan as you build strength. Muscles and connective tissues need gradual challenge to adapt—so individualized guidance from a pelvic physiotherapist is essential.

Myth 5: There’s one “magic” exercise for DRA.

There’s no universal fix. Each person’s DRA is unique, and core retraining should be personalized. Evidence supports individualized core and stability exercises—tailored to your needs, goals, and functional level.

How Pelvic Health Physiotherapy Can Help

Pelvic floor muscle training has been shown to strengthen the transverse abdominis, improving tension through the linea alba and helping to reduce DRA. Proper assessment of your pelvic floor and abdominal function allows your physiotherapist to design a treatment plan that matches your body, lifestyle, and goals.

At Ottawa Pelvic Health, our pelvic floor physiotherapists are trained in postpartum recovery and specialize in DRA rehabilitation. We’ll guide you through evidence-based, safe, and empowering strategies to restore your core strength and confidence.

If you’re ready to begin your recovery journey or have questions about DRA and pelvic physiotherapy, book a free 15-minute phone consultation with one of our Pelvic Health Physiotherapists today!

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