The Long-Term Side Effects of Diastasis Recti: Why It's More Than Just a "Mommy Tummy"

When most people hear the term diastasis recti, they think of the abdominal separation that can happen

after pregnancy. While pregnancy is one of the most common causes, diastasis recti isn't just a cosmetic

concern, and it certainly isn't a condition that only affects postpartum women. It can affect men, athletes,

and even has its roots in infancy. Left untreated, it can contribute to a cascade of musculoskeletal problems

that worsen over time.

What Is Diastasis Recti?

Diastasis recti is the separation of the two sides of the rectus abdominis muscles—the "six-pack" muscles—

caused by stretching and thinning of the connective tissue between them, called the linea alba. This

separation reduces the ability of the abdominal wall to generate tension and support the spine, pelvis, and

internal organs.

Although many people notice a visible bulge or "pooch" in their abdomen, the real problem is often what's

happening underneath: a weakened core that can affect the entire body.

Pregnancy and Postpartum: The Most Common Cause

During pregnancy, the growing uterus places increasing pressure on the abdominal wall. Hormonal

changes also soften connective tissue, allowing the abdomen to expand to accommodate a growing baby.

As a result, most women develop some degree of diastasis recti during the third trimester.

For many women, the separation naturally improves after delivery. However, for others, the connective

tissue does not regain adequate tension, leaving the abdominal wall weakened months—or even years—

after childbirth.

Many women are told this is simply something they have to live with, but that's far from the truth. A

properly guided rehabilitation program can often restore function and significantly reduce symptoms.

Diastasis Recti Isn't Just a Postpartum Condition

Pregnancy isn't the only cause of diastasis recti.

Athletes, weightlifters, gymnasts, bodybuilders, and individuals who repeatedly generate high intra-

abdominal pressure can also develop stretching of the linea alba. Improper breathing mechanics, poor

pressure management during heavy lifting, chronic straining, or repetitive abdominal loading can gradually

weaken the connective tissue over time.

Even people who have never been pregnant can develop diastasis recti.

What About Babies?

Interestingly, every full-term newborn is born with some degree of separation between the abdominal

muscles. This is a completely normal part of development, and as babies grow, their abdominal wall

gradually matures and becomes stronger. Activities like tummy time, crawling, rolling, reaching, and other

developmental movements help babies build core strength, trunk control, and postural stability. When core

strength and motor control are delayed or impaired, it may contribute to weaker movement patterns and

poor posture later in life.

Diastasis Doesn't Usually Get Better by Ignoring It

One of the biggest misconceptions about diastasis recti is that it will simply heal on its own.

While some mild cases improve naturally, many persist for years if the underlying weakness and pressure

management issues aren't addressed. Over time, the connective tissue can become increasingly stretched and

less capable of transmitting force between the two sides of the abdominal wall. As compensation patterns

develop, other muscles begin working harder to stabilize the body, creating strain throughout the spine and

pelvis. The longer diastasis recti remains untreated, the more likely it is that secondary problems will develop.

The Long-Term Effects of Diastasis Recti

The core functions as the body's natural support system. When it loses stability, the effects can be felt

almost everywhere.

Common long-term complications include:

• Chronic low back pain

• Sacroiliac (SI) joint pain

• Pelvic floor weakness

• Urinary leakage or bladder incontinence

• Pelvic organ prolapse

• Hip pain

• Sciatica and nerve irritation

• Poor posture

• Decreased balance and stability

• Difficulty lifting, exercising, or performing everyday activities

• Persistent abdominal doming or bulging

When the deep core muscles aren't functioning together—including the diaphragm, transverse abdominis,

multifidus, and pelvic floor—the body begins relying on compensatory muscles that weren't designed to

provide long-term stabilization. These compensations can eventually become chronic pain patterns.

Why Aging Makes It Worse

Unfortunately, the effects of untreated diastasis recti often become more noticeable with age.

As we grow older, several natural changes occur:

• Intervertebral discs gradually lose height.

• Bone density decreases, especially after menopause.

• Muscle mass naturally declines.

• Connective tissues lose elasticity.

• Balance and overall strength decrease.

If the core was already weakened by untreated diastasis recti, these age-related changes place even greater

stress on the spine and pelvis.

A person who managed mild symptoms in their 30s may begin experiencing significant low back pain,

worsening SI joint dysfunction, increased urinary leakage, or recurring sciatica in their 50s and 60s. Without

adequate core support, the body has fewer resources to compensate for the natural changes that occur

with aging.

The Good News: It's Never Too Late

Perhaps the most encouraging fact about diastasis recti is that it can often improve—even years or decades

after pregnancy or injury.

Treatment should focus on restoring function rather than simply "closing the gap." A comprehensive

rehabilitation program addresses breathing mechanics, deep core activation, pressure management,

posture, pelvic floor coordination, and progressive strengthening.

Whether you're six months postpartum or twenty years postpartum, it's never too late to improve your core

function and reduce the symptoms that may have been affecting your daily life.

Final Thoughts

Diastasis recti is far more than an abdominal separation or cosmetic concern. It is a condition that can

influence posture, movement, spinal stability, pelvic health, and quality of life for years if left untreated.

Understanding the connection between the abdominal wall, the spine, and the pelvic floor helps explain

why symptoms such as back pain, SI joint pain, urinary incontinence, and sciatica often occur together.

The sooner diastasis recti is recognized and treated, the better the opportunity to restore strength, reduce

pain, and protect your body as you age. But regardless of how long you've been living with it, meaningful

improvement is possible with the right rehabilitation approach. Check out our CoreFit program or CoreFit

online program for and in depth way to heal Diastasis Recti.