What should you know about linea alba diastasis recti?

The linea alba is a band of connective tissue running down the centre of the abdomen. As the abdomen stretches, the two sides of the rectus muscles can sit farther apart and the tissue may feel less firm. You may notice a ridge or doming when sitting up, a softer midline, reduced trunk support, or difficulty coordinating abdominal movement.

Diastasis recti is different from a hernia, although both can create a visible bulge. A clinician or physiotherapist can assess the abdominal wall, breathing pattern, posture, and pelvic-floor function rather than relying on appearance alone.

Use the way you move as a guide: exhale during effort, avoid breath-holding, and roll onto your side before getting out of bed if straight sitting up creates doming or strain. Gradually rebuild deep abdominal and whole-body strength with exercises suited to your stage of recovery. Avoid exercises that cause pain, marked bulging, or pressure symptoms.

A [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/) assessment can tailor exercises and check related pelvic-floor concerns. Recovery is individual, and a visible gap does not by itself show how well the abdominal wall functions.

Arrange assessment for persistent pain, a new or tender bulge, worsening weakness, back or pelvic discomfort, urine leakage, or difficulty returning to daily activities. Seek urgent care for severe abdominal pain, vomiting, a firm bulge that cannot be gently reduced, or feeling acutely unwell, because these symptoms may need a prompt examination.

Ask whether your symptoms fit diastasis recti or another abdominal-wall problem, which movements should be modified, and how to progress strengthening safely. Ask when an examination is needed and whether pelvic-floor symptoms should be assessed alongside the abdominal separation.