Deep diastasis recti

The abdominal muscles normally work with connective tissue to support the trunk and manage pressure. After pregnancy, stretching of this tissue can leave a midline ridge, doming when you sit up, a soft gap, reduced core control, or discomfort. The visible gap is only one part of the assessment; tension, function, breathing, posture, and symptoms also matter.

Deep diastasis recti is not the same as a hernia, although both can appear as a bulge. A clinician or physiotherapist can examine the abdominal wall and check for related pelvic-floor or back symptoms.

Begin with gentle breathing and controlled movement, avoiding straining or breath-holding. Roll onto your side before getting out of bed, and use a supported technique for lifting your baby or other loads. Progression should be guided by symptoms and control rather than by a deadline.

Postnatal Physiotherapy can assess the abdominal wall, pelvic floor, movement patterns, and return to exercise. A tailored programme may include deep abdominal coordination, functional strengthening, and gradual loading. Stop an exercise that causes pain, marked doming, or worsening pressure and ask for an adjustment.

Arrange assessment for persistent pain, a growing or tender bulge, difficulty lifting or moving, urinary or bowel symptoms, or concerns that do not improve with gradual activity. Seek urgent care for a hard painful bulge, vomiting, severe abdominal pain, or skin colour change over a bulge.

Is this diastasis recti, a hernia, or both? How should I modify lifting and exercise? Would postnatal physiotherapy help, and which symptoms mean I should stop an activity?