How to manage diastasis recti

The Indonesian phrase cara mengatasi means how to manage. The goal is better support and comfortable movement, not simply closing a measured gap. A physiotherapist can assess the abdominal wall, breathing pattern, pelvic floor, and the tasks that provoke bulging or discomfort.

Diastasis recti is widening and thinning of the connective tissue between the two sides of the rectus abdominis muscles. It can occur during and after pregnancy as the abdominal wall adapts. Some people notice a ridge or doming along the midline when sitting up, lifting, coughing, or exercising. Gap width alone does not show how well the abdominal wall transfers load.

Back discomfort, pelvic heaviness, urine leakage, or difficulty with daily lifting may occur alongside the separation, but each symptom also has other possible causes. An individual assessment helps distinguish them.

Start with relaxed breathing and learn to exhale during effort rather than holding your breath. Practise gentle abdominal engagement while keeping the ribs, pelvis, and breath coordinated. Progress gradually into movements that match daily needs, such as rolling out of bed, rising from a chair, carrying, squatting, and lifting.

A visible midline bulge is a cue to reduce the load, range, or difficulty and regain control. It does not mean every curl-up or plank must be avoided forever. Constipation management and avoiding repeated straining may also reduce pressure on the abdominal wall and pelvic floor.

Book a clinical assessment if pain, pelvic pressure, leakage, bowel difficulty, or limited function persists, or if you are unsure how to exercise safely after birth or surgery. Seek urgent care for a new painful abdominal lump that becomes firm or cannot be gently reduced, especially with vomiting, marked swelling, or inability to pass stool or gas, because a hernia or bowel problem needs prompt evaluation.

Ask whether your symptoms suggest a hernia or pelvic floor problem, how to adjust lifting and exercise, which signs show that a movement is appropriately challenging, and whether postnatal physiotherapy fits your recovery goals.