What should you know about moderate diastasis recti?

The two vertical abdominal muscles are joined by a band of connective tissue. Pregnancy and changes in abdominal pressure can stretch this area, creating a midline ridge or soft gap around the navel. Moderate separation may be associated with reduced core support, back discomfort, pelvic-floor symptoms or difficulty controlling pressure during lifting, although some people have no pain.

The appearance of the abdomen does not show the whole picture. An assessment may look at tension in the connective tissue, breathing, posture, abdominal strength and how you perform movements. A clinician can also check for a hernia when a lump is present.

A pelvic-health or postnatal physiotherapist can teach breathing, deep abdominal activation and graded strengthening that match your stage of recovery. Use the exhale during effort and avoid holding your breath. Roll to your side before getting out of bed if that reduces doming, and build lifting gradually with good technique.

Pause an exercise that causes pain, marked bulging or loss of control, then ask for an individual modification. Recovery is measured by function and tension as well as appearance, so a tailored programme is more useful than repeatedly checking the gap at home.

Arrange an assessment for persistent pain, a new or growing abdominal lump, worsening weakness, difficulty walking or symptoms that interfere with caring for yourself or your baby. Seek urgent help for sudden severe abdominal pain, vomiting, a firm tender lump or skin colour change over a lump, as these can signal a problem needing immediate review.

Ask: Is the separation affecting my strength or pelvic-floor function? Which exercises are suitable now? How should I modify lifting, rolling and getting up? Could the lump be a hernia? When should my progress be reassessed?