How is diastasis recti measured?

The rectus muscles run down the front of the abdomen and are joined by connective tissue. During pregnancy, this tissue can stretch. A clinician may ask you to lie on your back with knees bent, gently lift your head or shoulders, and feel along the midline for a gap and the firmness of the tissue. They may check several points above and below the navel, because the width and depth can vary.

A home finger-width check can help you notice change, but it is not a diagnosis and does not measure muscle function. Symptoms such as doming or bulging, back discomfort, poor trunk support, or difficulty with everyday movement may matter as much as the gap.

Avoid repeatedly straining to test the area. Roll to your side when getting out of bed, breathe out during effort, and use controlled movement when lifting. A pelvic health or postnatal physiotherapist can assess breathing, abdominal pressure, posture, and strength, then tailor exercises to your recovery. Gradual practice is more useful than chasing a single measurement.

Arrange an assessment if the separation is associated with persistent pain, a pronounced bulge, weakness affecting daily tasks, or difficulty controlling urine or bowel movements. Seek urgent care for sudden severe abdominal pain, vomiting, a firm tender lump, or skin colour change over a bulge, as these symptoms may point to another problem rather than uncomplicated muscle separation.

Ask where the gap was measured, whether the connective tissue feels firm, which movements increase abdominal pressure, and what exercises are appropriate for your stage of recovery. Ask how progress will be judged beyond gap width and when you can return to lifting, running, or other demanding activity.