Diastasis recti: a clear explanation

The two broad abdominal muscles meet at a central band of connective tissue. Stretching and reduced tension in that band may create a soft gap or a ridge during effort. The visible shape does not tell you everything about function: some people have no symptoms, while others notice poor support, back strain, or pelvic-floor difficulties.

An examination can distinguish abdominal separation from other causes of a lump and can look at breathing, movement, strength, and symptoms together.

Begin with comfortable breathing and low-load movements that you can control. Exhale as you exert yourself, avoid repeatedly forcing a bulge, and change how you rise from bed or lift. Progress depends on your response, so a plan should be adjusted rather than copied from a generic exercise list.

Postnatal Physiotherapy can offer a personalised assessment and guidance for returning to childcare, work, exercise, and lifting.

Seek an assessment if discomfort, weakness, pelvic pressure, or urine leakage is affecting your routine, or if the change appeared outside pregnancy and is unexplained. Urgent review is needed for severe pain, vomiting, faintness, or a firm painful bulge that does not settle when lying down.

Can you check whether this is diastasis recti or a hernia? Which movements should I practise first? How should I breathe during lifting? What symptoms would mean I need review sooner? How can I return safely to my preferred exercise?