What should you know about small diastasis recti?

Small diastasis recti is a separation between the abdominal muscles that may improve with guided movement and rehabilitation. It can be associated with a soft ridge or doming along the centre of the abdomen when you sit up, cough, or tighten your muscles. The size of the gap alone does not describe how much it affects your comfort or movement.

The two sides of the rectus abdominis muscle are joined by connective tissue. Stretching of this tissue can occur during pregnancy, after childbirth, or with changes in abdominal pressure. Some people have no symptoms; others notice reduced trunk support, back discomfort, pelvic-floor symptoms, or difficulty coordinating their core. A small separation is not the same as a hernia, although both can be present and need different assessment.

A clinician or physiotherapist can check your abdominal wall, breathing pattern, posture, and pelvic-floor coordination. Begin with gentle movements that let you exhale while engaging the deep abdominal muscles, then build gradually as control improves. Avoid repeatedly straining or holding your breath during lifting. Postnatal physiotherapy can provide an individual programme, especially if symptoms began after pregnancy or delivery.

Arrange an assessment if the separation is painful, enlarging, associated with a firm or tender bulge, or interfering with daily activity. Seek urgent care for sudden severe abdominal pain, vomiting, a bulge that becomes very painful or cannot be gently reduced, or difficulty passing stool or gas. These features need prompt evaluation rather than home exercises.

Ask whether the finding is diastasis recti or a hernia, which exercises suit your current stage, and whether pelvic-floor symptoms are contributing to your discomfort. You can also ask how to modify lifting, rolling in bed, and returning to exercise.