Working Out With Diastasis Recti

Diastasis recti is a widening and thinning of the connective tissue along the middle of the abdominal wall. It can appear as a ridge, doming, or bulge when you sit up or strain, and some people notice reduced trunk support or back discomfort. The visible gap alone does not show how well the muscles are working.

Pregnancy, changes in abdominal pressure, and recovery after birth can influence symptoms. Exercise should be judged by control and comfort, not by how hard you can make the movement.

Start with gentle breathing that lets the ribs and abdomen expand without straining. Practise rolling to your side before getting out of bed, and use slow, controlled movements for daily tasks. Build walking, pelvic floor work, and manageable strength exercises gradually. Exhale during effort and reduce the load if you see doming, feel pulling, or lose control.

Temporarily modify movements that cause pain, breath-holding, or a pronounced midline bulge, such as heavy lifting or challenging curl-up variations. A Postnatal Physiotherapy assessment can help tailor exercises, especially after birth or when back, pelvic, or abdominal symptoms persist.

Arrange assessment for ongoing pain, pelvic pressure, urine or bowel leakage, a bulge that concerns you, or difficulty returning to daily activities. Stop an exercise and seek prompt advice if you develop sudden severe pain, vomiting, a tender firm bulge, or marked weakness. These symptoms may need assessment for a problem beyond muscle separation.

Which movements should I modify now? How can I tell whether I am managing abdominal pressure well? When can I progress resistance or impact exercise? Do my back, pelvic floor, or abdominal symptoms need a physiotherapy assessment?