Diastasis recti is often misunderstood as a condition that affects only women, especially postpartum. But did you know men can also develop this abdominal muscle separation? In fact, it’s more common than you might think. In this article, we’ll explore the causes, symptoms, and—most importantly—how men can treat diastasis recti safely and effectively without surgery.
What is Diastasis Recti in Men?
Diastasis recti is the separation of the rectus abdominis muscles along the midline of your abdomen. In men, this can result in a visible abdominal bulge, core weakness, and even lower back pain. While often overlooked, it can be corrected non-surgically with the right treatment.
What Causes Diastasis Recti in Men?
- Improper abdominal workouts (e.g., excessive crunches)
- Heavy lifting with poor form
- Rapid weight gain or obesity
- Chronic coughing or straining
- Poor posture or weak transverse abdominis
Signs and Symptoms
- A noticeable bulge or ridge down the midline of the abdomen
- Core instability or difficulty activating ab muscles
- Lower back or pelvic pain
- Slouched posture
- Digestive discomfort or bloating
How to Treat Diastasis Recti Without Surgery
The good news? Most men don’t need surgery. Programs like the Tupler Technique® have helped thousands regain core strength. Treatment includes:
- Tupler-based core exercises focused on the transverse abdominis
- Wearing a Diastasis Rehab Splint® to reposition the muscles
- Learning proper movement patterns for standing, sitting, and lifting
- Avoiding dangerous core movements (like crunches and sit-ups)
Why the Tupler Technique® Works for Men
The Tupler Technique® for men is based on research-backed principles. It addresses the root cause: weak and overstretched connective tissue and underused deep core muscles. It includes a 4-step process:
- Proper exercise
- Splinting
- Transverse activation in daily life
- Safe body mechanics
Safe Core Exercises for Men
- Seated abdominal contractions (transverse holds)
- Wall sits while engaging the core
- Supine breathing exercises with core activation
- Pelvic tilts
For a complete guide, see our Best Exercises to Fix Diastasis Recti Safely.
Related Resources
- How to Close Diastasis Recti Without Surgery
- Watch: How Tupler Technique® Helps Men
- Diastasis Recti Research & Case Study
FAQs About Diastasis Recti in Men
Q: Can men get diastasis recti from working out?
A: Yes. Poorly performed core workouts or overuse of crunch-based movements can increase intra-abdominal pressure and cause muscle separation.
Q: Is a hernia the same as diastasis recti?
A: No. While both affect the abdominal wall, a hernia is a tear while diastasis is a separation. Both can co-occur but are treated differently.
Q: Can I fix diastasis recti naturally?
A: Absolutely. Programs like the Tupler Technique® are designed for non-surgical healing, even for men.
