Correcting diastasis recti

Correcting diastasis recti usually involves guided rehabilitation, gradual core loading and changes to movements that increase abdominal pressure. The aim is better abdominal support and function, not simply closing a visible gap. Progress varies with pregnancy history, tissue healing, strength and symptoms.

Diastasis recti is stretching and thinning of the connective tissue along the middle of the abdominal wall. It can create a ridge or doming when you sit up, cough or lift. Some people have no discomfort, while others notice back strain, reduced trunk control or difficulty with everyday tasks. A clinician or physiotherapist can assess tension, movement and function rather than relying on a self-measured gap alone.

Begin with breathing, posture and gentle deep-abdominal activation, then build towards functional strengthening under supervision. Roll to your side before getting out of bed, exhale during effort and avoid repeatedly straining through a bulging abdomen. Lifting technique, pacing and comfortable walking can help. A postnatal physiotherapist can adapt exercises for pain, pelvic-floor symptoms, caesarean recovery or a return to sport.

Arrange assessment if the ridge is painful, a bulge is firm or tender, back or pelvic symptoms limit daily life, or exercise repeatedly causes doming or leakage. Seek urgent care for sudden severe abdominal pain, vomiting, a rapidly enlarging tender lump or skin colour change over a bulge.

Ask whether your symptoms fit diastasis recti, which movements to pause, how to progress loading, and whether a hernia or pelvic-floor problem should be checked. Bring up your delivery history, pain pattern and goals such as lifting, running or returning to work.