How to reduce diastasis recti

Diastasis recti is a widening and thinning of the connective tissue between the abdominal muscles. It can appear during pregnancy or after the abdominal wall has been stretched. Some people notice a central ridge or doming when sitting up, reduced trunk strength, back discomfort or difficulty managing everyday movements. The size of a gap does not by itself describe how well the abdominal wall functions, so symptoms and movement control matter too.

Start with relaxed breathing and gentle activation of the deep abdominal muscles, keeping the ribs and pelvis comfortable rather than bracing forcefully. Roll onto your side before getting out of bed and avoid breath-holding when lifting. Progress only when movements do not cause doming, pain, pelvic pressure or leakage. A pelvic health or postnatal physiotherapist can check your technique and build a programme around feeding, lifting and caring for your baby. Postnatal Physiotherapy may be useful when self-directed exercises are difficult to perform.

Seek clinical advice for persistent abdominal or back pain, a painful bulge, marked weakness, worsening doming, pelvic heaviness, urine or bowel-control changes, or difficulty returning to daily activities. Sudden severe pain, vomiting or a firm tender bulge needs prompt medical attention. A clinician can check whether another abdominal wall problem is present.

Ask which exercises suit your current recovery, how to lift safely, whether your breathing pattern is contributing to doming, and what symptoms should pause your programme.