Diastasis recti: understanding a normal gap

The two sides of the rectus abdominis are connected by a central sheet of connective tissue. That tissue can widen or feel less firm, especially during and after pregnancy. A gap may be noticeable when you lift your head or tense your abdomen, but its width can change with position, breathing, and the examiner’s method.

Some people have little discomfort despite a visible separation. Others notice doming, trunk weakness, back strain, or difficulty with lifting. A small gap with poor tension may affect function, while a wider area with good control may cause few problems. This is why a home finger check cannot define what is normal for you.

Notice whether symptoms appear with coughing, getting out of bed, carrying, or exercise. Use a relaxed breath and avoid repeatedly testing the area with force. Gentle walking and controlled daily movements are reasonable starting points when comfortable.

For a clearer assessment, consider [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/), where movement, breathing, abdominal tension, and pelvic-floor coordination can be reviewed together. The goal is useful control during real activities, not chasing a particular measurement.

Seek assessment for a painful or tender lump, a bulge that becomes stuck, severe or worsening abdominal pain, vomiting, or trouble passing stool or gas. A new change after an injury should also be checked. Book a routine review when weakness, back pain, pelvic pressure, or exercise limitation continues.

Ask how the gap and tissue tension were assessed, whether a hernia needs consideration, and which symptoms matter most in your case. You can also ask which activities are suitable now and how progress will be measured.