Wondering if you have diastasis recti? This Tupler Technique® checklist covers the common signs and symptoms, from a visible belly bulge to back pain and digestive issues. Learn to identify the indicators of abdominal separation and take the first step toward a targeted recovery.
TLDR: Diastasis recti is more than just a “mummy tummy.” It’s a medical condition with a range of symptoms, including a visible abdominal bulge, lower back pain, poor posture, pelvic floor issues, and even digestive problems. This checklist, based on the Tupler Technique®, will help you identify the common signs of abdominal separation. Recognizing these indicators is the first step to understanding your body and seeking a proven, effective healing program.
After pregnancy, your body goes through a multitude of changes, and it can be difficult to distinguish between what is a normal part of the healing process and what might be a sign of an underlying issue. If you’re struggling with a persistent belly bulge, nagging back pain, or a general feeling of weakness in your core, you may be experiencing the symptoms of diastasis recti. This separation of the abdominal muscles is incredibly common, yet many women are unaware they have it or mistake it for stubborn baby weight. The Tupler Technique® provides a clear framework for identifying the signs of diastasis recti, empowering you with the knowledge to move beyond guessing and toward a definitive plan for recovery.
The Primary Sign: The Telltale Bulge or “Pooch”
The most visible sign of diastasis recti is a bulge or “pooch” in the middle of your abdomen. This is often most noticeable when you engage your abdominal muscles, such as when you sit up, lean back, or cough. This bulge is not belly fat; it is your organs pressing against the weakened linea alba. The bulge may seem to get worse throughout the day or after meals. You might also notice a visible gap or valley that you can see or feel down the midline of your stomach. Many women are frustrated when they lose the “baby weight” but still look pregnant, a classic sign that the underlying issue is diastasis recti, not fat. We explore this common confusion in our article,
Postpartum Diastasis Recti vs. Weight Gain: Tupler Technique® Explanation.
Physical Symptoms: More Than Just Appearance
While the appearance of the belly is a primary concern for many, diastasis recti is a medical condition with a range of physical symptoms that can impact your quality of life. * **Lower Back Pain:** This is one of the most common complaints. Without a functional core to support your spine, your back muscles are forced to carry the load, leading to chronic pain and stiffness. We delve deeper into this in
Postpartum Back Pain and Diastasis Recti: Relief with the Tupler Technique®. * **Pelvic Floor Dysfunction:** The core and pelvic floor are intricately connected. A weak core often leads to a weak pelvic floor, which can manifest as urinary incontinence (leaking when you cough, sneeze, or exercise), a frequent urge to urinate, or pelvic organ prolapse. * **Poor Posture:** A weak core makes it difficult to maintain good posture. You may find yourself slouching or standing with a swayed back, which can exacerbate back pain and other issues. * **Gastrointestinal Issues:** The lack of abdominal support can affect your digestive system, leading to issues like constipation and bloating.
Functional Signs: How Diastasis Affects Your Daily Life
Beyond the physical symptoms, diastasis recti can impact your ability to perform everyday activities. * **Difficulty Lifting:** You may feel weak when lifting your baby, groceries, or other objects. * **Reduced Athletic Performance:** If you were active before pregnancy, you might find that you can’t engage your core in the same way, leading to a feeling of instability and a decrease in your athletic performance. * **Feeling of “Disconnect”:** Many women describe a feeling of being disconnected from their core, as if the top and bottom halves of their body aren’t working together.
The Tupler Technique® Diastasis Recti Checklist
Do you recognize any of the following? If so, you may have diastasis recti. [ ] You have a visible bulge or “pooch” in your belly, especially when you sit up. [ ] You can see or feel a gap down the midline of your abdomen. [ ] You suffer from persistent lower back pain. [ ] You leak urine when you cough, sneeze, or exercise. [ ] You struggle with poor posture. [ ] You experience constipation or bloating. [ ] You feel weak in your core when performing daily tasks. [ ] You have been told you have an umbilical hernia, which often accompanies a diastasis. Learn more about this in our
DIASTASIS & BELLY BUTTON: UMBILICAL HERNIA
What to Do if You Recognize These Signs
If you’ve checked off several items on this list, the next step is to confirm your suspicion with a physical self-check. The Tupler Technique® provides a simple, step-by-step method for measuring the width and depth of your separation. Once you have confirmed you have a diastasis, you can begin the Tupler Technique® program, a proven, 4-step method for healing the connective tissue and rebuilding a strong, functional core.
Frequently Asked Questions
