What should you know about diastasis recti from the side?

When you roll, sit up, cough or lift your head, pressure inside the abdomen can push the stretched midline tissue forward. In profile, this may appear as a narrow ridge running from the breastbone toward the navel, or as a softer, rounded abdominal shape. Some people have visible doming without troublesome symptoms, while others feel weakness, back strain or poor control with little visible change. Posture, pregnancy stage, body shape and movement technique all affect what you see. A mirror or photograph can raise a question, but it cannot measure tissue tension or distinguish separation from a hernia.

Notice which movements create the ridge and whether there is pain, pressure or breath-holding. Use a slow exhale while changing position and practise rolling to your side before rising. Pause exercises that cause pain or strong doming, and ask a pelvic-health professional to review your technique. Postnatal Physiotherapy may help you build controlled abdominal and pelvic movement.

Arrange a clinical assessment if the ridge is accompanied by pain, a distinct lump, increasing weakness, pelvic heaviness, urinary or bowel changes, or difficulty with everyday lifting. Seek urgent help for severe pain, vomiting, fever, faintness, or a hard bulge that does not settle.

Ask whether the visible change fits diastasis recti, how your abdominal wall function will be tested, and whether a hernia or another cause of a lump should be considered. Ask which exercises are suitable now and how to return safely to heavier lifting.