What should you know about lower ab diastasis recti?

The abdominal muscles are joined at the midline by connective tissue. Pregnancy, changes in abdominal pressure, or other strain can widen this area. You may notice a ridge or doming when sitting up, a softer midline, reduced trunk support, or difficulty controlling pressure during lifting.

The appearance of a gap does not by itself show how well your core functions. A clinician can assess the abdominal wall, breathing pattern, pelvic floor, pain, and movement rather than relying only on a self-measured distance.

Use a gentle exhale during effort and avoid holding your breath. Roll to your side before getting out of bed, and build activity gradually. Stop or modify movements that cause pronounced doming, pain, pressure, or loss of control. Heavy lifting and intense abdominal exercises may need temporary adjustment.

Postnatal physiotherapy can provide an individual programme for deep abdominal coordination, posture, breathing, and pelvic floor function. Recovery is usually progressive, so regular manageable practice is more useful than forcing a difficult exercise.

Arrange an assessment for persistent pain, a new bulge that is painful or firm, increasing weakness, or difficulty controlling urine or bowel movements. Seek urgent care for severe sudden pain, vomiting with a tender bulge, or inability to pass stool or gas.

Ask whether your symptoms fit diastasis recti, which movements should be modified, how to progress exercise, and whether abdominal, back, or pelvic floor symptoms need a separate assessment.