What should you know about postpartum abs diastasis recti?

Pregnancy stretches the abdominal wall as the uterus grows. The connective tissue along the midline may remain more lax, allowing the two sides of the rectus muscles to sit farther apart. You may notice a ridge or doming when sitting up, reduced core support, lower-back discomfort, or difficulty feeling strong during lifting. The appearance of a gap does not by itself show how well your muscles work, and it is not the same as a hernia.

Begin with gentle breathing and controlled deep abdominal activation rather than forceful sit-ups. Roll onto your side before getting out of bed, breathe out during effort, and avoid exercises that repeatedly cause visible doming or pain. A physiotherapist can assess your abdominal wall, pelvic floor, posture, and lifting technique, then progress exercises at a suitable pace.

Arrange an assessment if the separation is painful, affects lifting or daily movement, or remains a concern after recovery from birth. Seek prompt medical care for a sudden painful bulge, vomiting, severe abdominal pain, or skin that becomes red or discoloured. These features may point to another problem needing examination.

Ask whether your symptoms fit diastasis recti, whether a hernia should be excluded, which movements to pause, and how to return safely to exercise. Ask if postnatal physiotherapy is appropriate for your recovery.