Diastasis Recti
Abdominal separation is a normal part of pregnancy. What matters afterwards is how well your abdominal wall transfers load — and that can be trained.
What is diastasis recti?
Diastasis recti is a widening of the linea alba, the connective tissue running down the middle of your abdomen between the two halves of the six-pack muscle. It happens in almost every pregnancy and is a normal adaptation to a growing baby.
For many women it narrows naturally in the first months after birth. For others it persists, and the important question isn't only how wide the gap is but how much tension the tissue can generate — whether the midline can stiffen and transfer force when you sit up, lift or carry.
Common symptoms
- A visible gap or valley down the midline
- Doming or coning when you sit up or strain
- A soft, 'jelly-like' feeling in the midline
- Feeling weak or unsupported in the trunk
- Low back or pelvic pain with lifting
- A tummy that still looks pregnant months later
- Bloating or discomfort by the end of the day
What causes it
- Normal stretch of the abdominal wall in pregnancy
- Multiple pregnancies or a large baby
- Rapid or excessive weight change
- Returning to heavy loading too quickly after birth
- Poor pressure management with breath-holding
- Existing weakness in the deep abdominal system
How physiotherapy helps
Physiotherapy assesses the width and, more importantly, the depth and tension of the midline under load, then trains the deep abdominal and pelvic floor system to generate that tension reliably.
From there, exercises progress from breathing and deep abdominal control through to loaded, functional movement — real-life strength, not just floor work. Most women see clear improvement in function within eight to twelve weeks.
- Diastasis measurement and load-transfer testing
- Breathing and intra-abdominal pressure training
- Deep abdominal and pelvic floor coordination
- Progressive, graded strengthening
- Lifting and carrying technique for parents
- Scar and soft tissue work where relevant
When to seek treatment
- From around six weeks postpartum, or any time after
- If you see doming during exercise
- Before returning to running or heavy lifting
- If you have back pain or feel unsupported
- Years after birth — it is never too late to start
Frequently asked questions
Let's get you moving again
If this sounds like what you're dealing with, an assessment is the quickest way to understand it properly. Diastasis Recti responds well to the right plan.