How to heal diastasis recti safely

Diastasis recti is a widening and thinning of the connective tissue between the abdominal muscles. It can follow pregnancy as the abdominal wall stretches, and may show as a ridge or doming when sitting up, coughing, or lifting. Some people notice reduced trunk support, back discomfort, or difficulty coordinating the abdominal and pelvic-floor muscles; others have no symptoms.

Start with comfortable breathing and gentle activation of the deep abdominal muscles, then build strength gradually with guidance. Roll to your side before getting out of bed, exhale during effort, and avoid holding your breath. Reduce movements that cause marked doming, pain, or pressure until technique improves. A physiotherapist can assess your movement, pelvic floor, back, and goals, then tailor a home programme. Recovery is individual and may continue after the early postnatal period.

Arrange an assessment if the separation is painful, limits lifting or daily activity, or is accompanied by a persistent bulge, pelvic heaviness, urine leakage, or back symptoms. Seek prompt care for severe abdominal pain, vomiting, a tender bulge that will not settle, or sudden worsening. A clinician can check whether another abdominal wall problem is present and advise on safe progression.

Which exercises suit my current recovery? How should I recognise excessive pressure through my abdomen? Should my pelvic floor or back be assessed too? When can I return to lifting, running, or other activities?