Understanding Diastasis Recti: What It Is, Why It Happens, and How to Heal Naturally

Understanding Diastasis Recti: What It Is, Why It Happens, and How to Heal Naturally

Diastasis Recti is more common than most people realize — yet many people don’t know they have it. While it’s often discussed in postpartum women, anyone can develop it: men, athletes, people with weight changes, or anyone dealing with chronic bloating or abdominal strain.


At MossDose, our mission is to help the body heal naturally. Rebuilding the core starts with understanding what’s happening inside your body and supporting it with proper movement, posture, and natural wellness tools.

 

 

What Is Diastasis Recti?

 

Diastasis Recti happens when the left and right sides of the abdominal muscles separate, creating a gap down the midline of your stomach. This occurs when pressure or tension stretches the connective tissue (linea alba).

This can lead to:

  • A belly bulge or “pooch”
  • Lower back pain
  • Weakened core stability
  • Poor posture
  • Digestive discomfort like bloating

  • Pelvic floor weakness

 

It’s not just a cosmetic issue — it affects your body’s overall strength and function.

 

 

Who Can Develop Diastasis Recti?

 

  • Pregnant or postpartum women
  • Men with abdominal pressure or central weight gain
  • People who lift heavy weights incorrectly
  • Athletes doing high-intensity core movements
  • Anyone with chronic bloating or constipation

  • People doing high-pressure ab exercises (sit-ups, crunches, leg lifts)

 

Any activity that “pushes the belly outward” increases the risk.

 

 

Signs You Might Have Diastasis Recti

 

  • A bulge or dome shape when sitting up
  • A noticeable ridge down your stomach
  • Persistent lower belly pouch
  • Back or pelvic pain
  • Weak core strength

  • Difficulty lifting, twisting, or doing certain movements

I can walk you through a simple at-home test if you want to check.

 

 

What Causes Diastasis Recti?

 

The main cause is excess pressure inside the abdomen, which overstretches the connective tissue.

Common triggers include:

  • Pregnancy and childbirth
  • Rapid weight gain
  • Chronic coughing
  • Heavy lifting with poor form
  • Constipation/straining

  • Traditional ab exercises that overload the core

 

Healing requires lowering pressure and strengthening the deep core muscles.

 

 

How to Heal Diastasis Recti Naturally (With MossDose Support)

 

Healing Diastasis Recti is 50% movement — and 50% reducing inflammation, bloating, and internal pressure.

Here’s where your MossDose products support the body from the inside out.

 

 

1. Deep Core Activation (Foundation of Healing)

 

Start with exercises that strengthen the transverse abdominis, not the “six-pack” abs.

Helpful movements:

  • Deep belly breathing
  • Pelvic tilts
  • Core bracing/corset breathing
  • Heel slides
  • Modified side planks

Avoid:

  • Sit-ups
  • Crunches
  • Leg raises
  • Russian twists
  • Heavy planks (early stage)

 

 

2. Improve Posture to Reduce Belly Pressure

 

Stack your ribs over your hips, relax your shoulders, and breathe into your core.

Good posture reduces pressure on the linea alba and helps the gap heal faster.

 

 

3. Strengthen the Pelvic Floor

 

The pelvic floor and deep core work as a team. Strengthening one helps the other heal.

 

Supportive exercises:

  • Proper Kegels
  • Bridges
  • Hip lifts

  • Deep core breathing

 

 

4. Reduce Bloating & Internal Inflammation

 

This is where MossDose shines.

Chronic bloating pushes the abdominal wall outward, preventing healing.

Supporting digestion reduces pressure on the core.


MossDose Products That Support This:

 

🍃 Mullein Tincture

Helps reduce inflammation, gas, and digestive irritation that pushes the belly forward.

(Especially helpful for bloating + respiratory inflammation.)

🌿 Anamu & Anamu Root

Powerful anti-inflammatory herbs that support gut balance and immune regulation.

💚 Sea Moss Gel

Rich in minerals, supports gut lining, reduces bloating, improves digestion, and nourishes connective tissue.

🍵 Women’s Wellness & Digestive Teas

Herbs like nettle, ginger, raspberry leaf, and St. John’s Bush help calm digestion, decrease bloating, and reduce internal inflammation.

 

 

5. Support the Connective Tissue With Proper Nutrition

 

Your linea alba needs minerals, hydration, and collagen-rich nourishment.

Great natural options:

  • Sea moss (92 minerals)
  • Leafy greens
  • Herbal teas
  • Omega-3 rich foods
  • Anti-inflammatory spices

 

 

6. Belly Binders (Optional but Helpful)

 

A gentle belly wrap can support the abdominal muscles during healing.

Not a cure — but useful alongside breathwork and core exercises.

 

 

7. Move Safely Throughout the Day

 

This includes:

  • How you get out of bed
  • How you lift things
  • How you sit

  • How you breathe while moving

Learning pressure-safe movement prevents re-injury.

 

 

When to Seek Professional Help

 

You may benefit from a specialist if:

  • The gap is large
  • You have pelvic floor symptoms
  • You feel pain or instability

  • You’re unsure how to activate your deep core

Physical therapists and pelvic floor specialists can guide recovery.

 

 

Final Thoughts: Healing Is Possible

 

Diastasis Recti is extremely common — and very treatable.

With proper deep-core training, posture correction, mindful movement, and natural digestive support, you can restore your core strength and stability.

MossDose is here to help you build a healing foundation with natural products that calm inflammation, support digestion, and nourish your body from the inside out.

Back to blog