Diastasis recti in older women

A separation can remain after pregnancy, become more visible as abdominal strength or body shape changes, or appear alongside years of coughing, constipation, heavy lifting, or abdominal surgery. Menopause itself is not a diagnosis of diastasis recti, but changing muscle mass and tissue support can alter how the abdominal wall feels.

Possible effects include a central ridge when standing or sitting up, back fatigue, reduced confidence with movement, or difficulty managing pressure. Pain is not required, and a new bulge should not automatically be attributed to diastasis recti.

Ask for an assessment that considers balance, breathing, spinal movement, pelvic-floor symptoms, bone and joint health, and current medicines. A gradual programme may use breathing coordination, supported transfers, walking, and strengthening that does not provoke pain or doming. Progress slowly and use stable support when balance is uncertain.

A physiotherapist can adapt exercises to arthritis, osteoporosis, previous surgery, or reduced conditioning. [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/) is a related rehabilitation resource, even when the concern is long after pregnancy.

Arrange medical review for a newly appearing or enlarging bulge, persistent pain, bowel or bladder changes, or weakness affecting walking and transfers. Seek urgent care for severe sudden pain, a hard tender bulge, vomiting, faintness, or skin colour change. Those warning signs need evaluation for causes beyond diastasis recti.

Ask whether the change is diastasis recti, a hernia, or another condition; which exercises suit your joints and bones; and how to build strength without breath-holding or straining.