Lower abdominal separation

Lower abdominal separation usually refers to diastasis recti, when the abdominal muscles spread apart and the connective tissue between them becomes stretched. It may show as a midline ridge or soft gap when sitting up, coughing, or tensing the abdomen, especially after pregnancy.

Some people notice a doming shape, reduced core support, back discomfort, difficulty lifting, or changes in posture. Others have no pain. The appearance alone does not confirm the diagnosis, and a healthcare professional or physiotherapist can assess the abdominal wall and how it functions. A bulge that is very tender, firm, or associated with vomiting may have another cause and needs medical assessment.

Use controlled movements when getting out of bed and avoid breath-holding while lifting. Breathe steadily and choose activity that does not create pain, pronounced doming, or pressure. Postnatal physiotherapy can provide an individual programme for breathing, deep abdominal coordination, posture, and gradual strengthening. Avoid trying to force the gap closed with intense exercises before your movement pattern has been assessed.

Arrange an assessment if the separation causes pain, weakness, difficulty with daily tasks, or does not improve with guided rehabilitation. Seek urgent care for a suddenly painful or hard bulge, vomiting, inability to pass stool or gas, or severe abdominal pain.

Could this be diastasis recti or a hernia? Which exercises suit my current recovery? How should I modify lifting, coughing, and getting up?