Many people search for answers when dealing with abdominal separation after pregnancy or core weakness, wondering, “How do I fix diastasis recti naturally?” or “Can chiropractic care help with diastasis recti?” If you’re struggling with core instability, lower back pain, or a noticeable bulge in your abdomen, you may have diastasis recti—a condition where the abdominal muscles separate due to excess pressure.
At Unity Chiropractic Wellness, located in Midtown Manhattan near Grand Central Terminal and Murray Hill, we specialize in non-invasive treatments for diastasis recti, helping patients restore core strength, improve posture, and relieve pain without surgery.
What Is Diastasis Recti?
Diastasis recti (also called abdominal separation) occurs when the left and right sides of the rectus abdominis muscle (the “six-pack” muscle) separate, causing a gap along the midline of the abdomen (linea alba). This happens when the connective tissue (fascia) in the abdomen stretches excessively, often due to pregnancy, rapid weight changes, heavy lifting, or chronic bloating.
While diastasis recti is most common in postpartum women, it can also affect men, athletes, and individuals who frequently strain their core muscles.
Common Symptoms of Diastasis Recti
Many people with diastasis recti don’t realize they have it until they notice:
• A visible bulge or “doming” effect in the abdomen when performing crunches or sitting up
• Core weakness and difficulty engaging abdominal muscles
• Lower back pain and poor posture due to lack of core support
• Pelvic floor dysfunction, such as incontinence or instability
• Digestive issues and bloating from weakened core muscles
If left untreated, diastasis recti can lead to chronic lower back pain, hernias, and long-term core instability. That’s why early intervention and proper rehabilitation are essential.
What Causes Diastasis Recti?
Diastasis recti develops when excessive intra-abdominal pressure stretches the linea alba, the fibrous connective tissue that holds the abdominal muscles together.
Pregnancy and Postpartum Changes
Pregnancy is the most common cause of diastasis recti, as the growing baby stretches the abdominal wall. This is more common in multiple pregnancies (twins, triplets) and can worsen with improper postpartum exercise.
Poor Core Engagement and Heavy Lifting
Incorrectly engaging the core while lifting weights, running, or doing high-intensity workouts can increase intra-abdominal pressure, leading to muscle separation. Athletes, weightlifters, and those who perform frequent abdominal exercises with improper form are at higher risk.
Chronic Straining or Poor Posture
Frequent straining due to constipation, chronic bloating, or incorrect breathing mechanics can place excessive pressure on the abdominal wall. Poor posture, particularly sitting hunched over for long hours, can also weaken core muscles and contribute to diastasis recti over time.
Can Chiropractic Care Help with Diastasis Recti?
Yes! Chiropractic care is a non-surgical, natural approach to treating diastasis recti by realigning the spine, improving posture, and retraining core engagement.
At Unity Chiropractic Wellness, we take a comprehensive approach to help:
• Reduce intra-abdominal pressure by correcting posture
• Support core healing with gentle adjustments and muscle activation techniques
• Improve pelvic stability for better core engagement
• Provide safe exercise guidance to prevent further muscle separation
Chiropractic Treatments for Diastasis Recti
Spinal and Pelvic Adjustments
Misalignments in the pelvis and lower back can affect core activation and intra-abdominal pressure. Chiropractic adjustments can improve spinal alignment to reduce pressure on the abdominal wall, restore pelvic stability, and reduce compensatory muscle tension that worsens diastasis recti.
Core Strengthening and Breathing Techniques
Since traditional ab workouts (crunches, sit-ups, planks) can worsen diastasis recti, we focus on gentle, targeted exercises that strengthen the deep core. Safe exercises include transverse abdominis (TVA) activation to support the abdominal wall, diaphragmatic breathing to regulate intra-abdominal pressure, and pelvic tilts and glute bridges to restore core-pelvic connection.
Soft Tissue Therapy (Graston Technique, Myofascial Release)
Tight fascia and scar tissue can prevent proper core healing. Techniques like the Graston Technique help break down scar tissue and restore flexibility, myofascial release reduces abdominal and hip tension, and trigger point therapy relieves compensatory muscle tightness in the back and hips. These treatments enhance blood flow, improve mobility, and support core rehabilitation.
Postural Correction and Ergonomic Training
Many people with diastasis recti unknowingly make their condition worse with poor posture. We help patients fix forward head posture and rounded shoulders, improve standing and sitting alignment, and adjust lifting techniques to avoid unnecessary core strain. By correcting posture, we reduce stress on the abdominal wall, allowing it to heal more effectively.
How Long Does It Take to Heal Diastasis Recti?
Healing time depends on the severity of the separation and adherence to a treatment plan.
• Mild cases can improve within six to twelve weeks with proper rehab
• Moderate cases may take three to six months for full core recovery
• Severe cases could require six to twelve months of focused rehabilitation
At Unity Chiropractic Wellness, we design individualized recovery plans to help patients heal as safely and efficiently as possible.
When to Seek Chiropractic Care for Diastasis Recti
You should consider chiropractic care if you experience:
• A persistent abdominal bulge or “doming” effect
• Lower back or hip pain due to core weakness
• Pelvic instability or pain when standing or walking
• Digestive issues like bloating or constipation
• Postpartum discomfort that isn’t improving
Ignoring diastasis recti can lead to long-term core dysfunction, hernias, or chronic pain, so early treatment is key.
Final Thoughts: Can Chiropractic Help Heal Diastasis Recti?
Yes! A combination of chiropractic care, soft tissue therapy, and core retraining exercises can significantly improve core stability, posture, and overall function for individuals with diastasis recti.
At Unity Chiropractic Wellness, we provide safe, effective treatments to help postpartum women, athletes, and individuals with core weakness recover naturally.
If you’re experiencing core instability, lower back pain, or abdominal separation, schedule an appointment today! Conveniently located in Midtown East near Grand Central Terminal and Murray Hill, we’re here to help you feel stronger and healthier.