Reducing strain from diastasis recti

The paired abdominal muscles are joined by connective tissue along the midline. As the uterus grows, this tissue stretches and the muscles may sit farther apart. A gap, softness or ridge down the centre can remain after birth while the abdominal wall recovers.

Gap width is only part of the picture. Tension through the midline, breathing control, strength and symptoms such as back discomfort or difficulty with daily tasks help determine whether rehabilitation would be useful.

Breathe out during effort instead of holding your breath. Roll onto your side before rising from bed, keep loads close to your body and divide heavy tasks when possible. During exercise, reduce the load or change position if the midline bulges, domes or feels poorly controlled.

After birth, begin with comfortable breathing, walking and gentle coordination of the deep abdomen and pelvic floor. Progress resistance gradually according to symptoms and control. Sit-ups and planks are not automatically forbidden, but they should be adapted if they provoke pain, heaviness, urine leakage or pronounced doming.

Seek a physiotherapy or medical assessment if the separation limits lifting, exercise or daily movement; if you have persistent abdominal or back pain; or if pelvic heaviness, leakage or bowel symptoms accompany it. A clinician can also check whether a focal bulge is a hernia rather than general midline stretching.

Get urgent care for a bulge that becomes suddenly very painful, firm or discoloured, especially with vomiting, a swollen abdomen or inability to pass stool or wind.

Ask for an assessment of abdominal tension and function, guidance on returning to lifting or sport, and advice about symptoms involving the pelvic floor. Postnatal physiotherapy can provide an exercise progression based on breathing, movement quality and the demands of caring for your baby.