Diastasis recti postpartum: what to know

Pregnancy stretches the abdominal wall as the uterus grows, and the tissue between the paired muscles may remain softer or wider for a time after delivery. You might see a ridge when sitting up, feel reduced support when carrying your baby, or notice back or pelvic discomfort. A caesarean birth and a vaginal birth can both be followed by abdominal separation.

The appearance of your abdomen does not tell the whole story. Healing, pain, breathing, pelvic-floor symptoms and confidence with movement all help determine whether assessment or treatment would be useful.

Use side-rolling to rise, keep your breathing easy, and breathe out as you lift or change position. Build activity in small steps, starting with movements that do not create pain or pronounced doming. Avoid testing the area repeatedly or rushing into intense core work. A pelvic-health physiotherapist can assess your abdominal wall and coordinate it with pelvic-floor and whole-body rehabilitation. Postnatal Physiotherapy can provide a structured route back to exercise.

Arrange a review for persistent or worsening abdominal pain, a growing lump, difficulty walking or lifting, or pelvic-floor symptoms such as leakage or a feeling of heaviness. Seek urgent care for severe pain, vomiting, marked swelling, or a painful firm lump that does not settle. These signs may need assessment for a problem other than routine postpartum muscle recovery.

Ask when your body is ready for a specific exercise, how to modify feeding and lifting positions, whether pelvic-floor symptoms are connected, and what improvement should feel like. Ask for clear return-to-running or strength-training steps if those activities matter to you.