What should you know about minor diastasis recti?

Diastasis recti occurs when the connective tissue between the two sides of the abdominal muscle group becomes stretched, commonly during pregnancy as the abdomen expands. You may notice a soft gap, a ridge or doming when sitting up, reduced trunk support, or aching in the back or pelvis. Some people have no symptoms beyond a change in the shape of the abdomen.

A mild separation does not mean the abdominal wall is torn. A clinician or physiotherapist can assess the gap, your breathing pattern, pelvic floor function, posture, and the way you perform daily movements. Symptoms can also come from other causes, so an assessment is useful if pain is persistent or worsening.

Start with gentle breathing and controlled activation of the deep abdominal muscles, keeping the ribs and pelvis relaxed. Roll onto your side before getting out of bed, avoid straining while lifting, and exhale during effort. Build activity gradually and stop exercises that cause doming, pain, pelvic pressure, or urine leakage.

A tailored programme may include pelvic floor coordination, posture work, walking, and progressive strengthening. [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/) can help you choose safe progressions for your birth history, healing stage, and goals. Support garments may feel comfortable but do not replace rehabilitation.

Arrange an assessment for increasing abdominal or back pain, a firm or painful bulge, vomiting, difficulty passing stool or urine, or symptoms that interfere with walking, lifting, or caring for your baby. Seek urgent care for sudden severe pain, a hard tender swelling, faintness, or repeated vomiting. Review is also sensible if exercises consistently increase pressure or pelvic symptoms.

Ask how your abdominal wall is functioning, which movements to modify, and when strengthening can progress. Ask whether pelvic floor symptoms, a hernia, or another condition could be contributing, and whether [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/) is appropriate.