Pelvic tilt and diastasis recti: what to know

Diastasis recti involves stretching and widening of the connective tissue between the two sides of the rectus abdominis. It can occur during pregnancy as the growing abdomen changes pressure on the abdominal wall, and it may remain after birth. A forward or exaggerated pelvic tilt can make the abdomen look more prominent and may increase strain during standing, lifting, or getting up. Posture alone does not prove that separation is present.

You may notice a ridge or doming along the midline when sitting up, reduced abdominal support, lower-back discomfort, or difficulty coordinating the trunk and pelvic floor. These signs can have other causes, so an assessment is useful.

Begin with comfortable breathing and gentle activation of the deep abdominal muscles rather than forceful bracing. Roll to your side before rising from bed, keep loads close to your body, and avoid movements that cause marked doming, pain, or breath-holding. A physiotherapist can check your movement pattern and tailor exercises for your stage after birth; postnatal physiotherapy may include abdominal, pelvic-floor, and functional retraining.

Arrange an assessment if abdominal bulging persists, back or pelvic pain limits daily activity, or exercise repeatedly causes pain or pronounced doming. Seek prompt medical care for sudden severe abdominal pain, vomiting, a firm tender bulge, or trouble passing stool or urine.

Ask whether your symptoms fit diastasis recti, whether your pelvic position is contributing to the strain, and which exercises are suitable now. You can also ask how to lift safely, whether pelvic-floor assessment would help, and what changes should prompt review.