What should you know about slight diastasis recti?

The connective tissue between the two sides of the rectus abdominis has stretched, commonly during pregnancy as the abdomen expands. You may notice a soft ridge or doming along the middle of your tummy when sitting up, coughing, or lifting. A mild separation does not automatically mean the abdominal wall is weak or damaged, and some people have no discomfort.

Symptoms can include reduced trunk support, lower back discomfort, or difficulty coordinating the deep abdominal muscles. A clinician or physiotherapist can assess the gap, tension of the tissue, breathing pattern, and movement rather than relying on the gap alone.

Use gentle, controlled movements that coordinate breathing with the deep abdominal and pelvic muscles. Roll onto your side before getting out of bed, avoid repeatedly straining while holding your breath, and build lifting gradually. A postnatal physiotherapist can tailor exercises to your recovery, symptoms, and daily activities.

Postnatal Physiotherapy can be useful when you want supervised abdominal and pelvic rehabilitation.

Arrange an assessment if the separation is painful, becomes more noticeable, limits lifting or exercise, or is accompanied by a persistent bulge that does not settle when you relax. Seek urgent help for sudden severe abdominal pain, vomiting, a firm tender bulge, or inability to pass stool or gas.

Ask whether your symptoms fit diastasis recti, whether a hernia should be checked, which movements to pause, and how progress will be measured. Mention recent birth, surgery, back symptoms, and any change in the bulge.