Ab diastasis recti: signs, support, and next steps

The rectus abdominal muscles sit on either side of a central connective tissue seam. When that seam stretches and thins, the abdomen may bulge during movements that raise internal pressure.

A visible ridge may appear when sitting up, coughing, lifting, or exercising. Some people also notice difficulty coordinating the abdominal wall, pelvic floor, and breathing, while others have a gap without pain or functional problems. Gap width alone does not describe strength, tension, or movement control.

Pregnancy is a common setting because the abdominal wall adapts as the uterus grows. Changes can also be noticed outside pregnancy. A clinician can distinguish diastasis from an abdominal wall hernia, which involves tissue pushing through a defect rather than widening of the midline seam.

Begin with comfortable breathing and controlled movements that let you manage abdominal pressure. Exhale through effort, reduce a movement's load or range if the midline repeatedly domes, and progress only when you can maintain control without worsening symptoms.

A postnatal physiotherapist can assess the abdominal wall, pelvic floor, posture, lifting technique, pain, and daily demands. The plan may include gradual trunk strengthening rather than a blanket ban on particular exercises. Recovery goals should focus on function, confidence, and symptom response, not appearance alone.

Book a clinical review if pain, weakness, pelvic heaviness, urine leakage, bowel difficulty, or a bulge interferes with ordinary activity or exercise. Assessment is also worthwhile when you are unsure how to return to lifting, running, or higher-load training.

Seek urgent care for a new painful lump that becomes firm or cannot be gently reduced, particularly with vomiting, increasing abdominal pain, or inability to pass stool or gas. Those signs can point to a trapped hernia rather than uncomplicated diastasis.

Ask whether the bulge is diastasis or a hernia, how well the midline transfers tension, which movements currently suit you, and how progress will be measured. Mention pelvic-floor symptoms because coordinated rehabilitation may address both areas.