Diastasis recti years after pregnancy: what to know

Pregnancy stretches the tissue along the centre of the abdominal wall. If the area remains less tensioned, you may see a ridge or dip when changing position, lifting, or straining. You might also feel poor core support, altered posture, back aching, or difficulty returning to exercise. These features do not confirm the diagnosis by themselves. An examination can distinguish abdominal separation from a hernia and can consider pelvic-floor symptoms, surgical history, and the demands of your daily activities.

Have your abdominal wall and movement assessed by a qualified clinician or physiotherapist. Start with comfortable breathing and controlled activation rather than intense sit-ups or exercises that cause bulging, pain, or breath-holding. Progress can include coordination with the pelvic floor, carrying practice, and strength work matched to your symptoms. Recovery is not tied to how recently pregnancy ended; the right plan depends on function and goals. [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/) is one service to ask about.

Arrange medical advice if a swelling is painful, enlarging, tender, or associated with nausea, altered bowel habits, or difficulty passing urine. Urgent assessment is appropriate for sudden intense abdominal pain, faintness, vomiting, or a hard bulge that will not settle. Those symptoms need evaluation for conditions such as a hernia or another abdominal problem, not self-directed exercise.

You could ask whether the finding is diastasis recti, whether a hernia needs excluding, which exercises suit your current function, how to lift safely, and how pelvic-floor symptoms might change the rehabilitation plan.