Diastasis recti: how to self-check and when physiotherapy is needed
Diastasis recti is common after pregnancy. Here's what it actually is, what you might notice, and when it's worth seeing a pelvic health physiotherapist.
Diastasis recti: how to self-check and know when to seek help
Diastasis recti is the separation of the left and right abdominal muscles that commonly happens during pregnancy, as your growing baby stretches the abdominal wall. It's a normal change for many women, and in most cases the gap gradually narrows over the months after birth.
If you're noticing a bulge along your midline or your core doesn't feel like it's working the way it used to, these can be signs worth discussing with a professional.
What you might notice
-A bulge or doming along the middle of the abdomen
-Weakness when lifting
-Difficulty engaging the core muscles the way you could before
These are signs worth paying attention to, not something to panic about. They're a common part of how the body recovers from pregnancy.
Can I check for this myself?
You can pay attention to what you notice during everyday movement, for example, a bulge when you sit up from lying down, or a feeling of weakness when you lift your baby or something heavy. This is useful information to bring to a professional, but it isn't a diagnosis.
A pelvic health physiotherapist or a postpartum health coach can properly assess the gap, its width and depth, and how well your core is functioning. There is also a way to self-check the gap at home but we recommend you observe your symptoms and let an expert diagnose the problem.
| Noticing something is worth mentioning to a professional. It isn't the same as diagnosing it yourself. |
What generally helps
Deep core breathing and gentle exercises that strengthen the deep abdominal and pelvic floor muscles may help improve core function and support recovery. It's best to avoid starting intense abdominal exercises too soon after childbirth, since this can place unnecessary strain on healing tissue.
A quick note on belly bands and tight binding: some mothers find them comfortable for support and posture, but there isn't strong evidence that they permanently close the gap or treat diastasis recti on their own. If you do use one, it shouldn't be painful or make breathing difficult.
When a professional assessment is needed
It's worth speaking to a postpartum health coach or a pelvic health physiotherapist if:
- The abdominal gap is persistent, several months after birth
- You're noticing ongoing pain
- You have general concerns about your recovery that aren't settling with time
An expert can properly assess the gap and build an individualized exercise plan, which is different from generic postpartum workout advice.
A note on this article
This article is based on general, evidence-based guidance and isn't a substitute for an individual assessment. If something about your recovery doesn't feel right to you, that's reason enough to ask a professional, regardless of what's typical.
Not sure whether what you're noticing needs a closer look? Our Postpartum Recovery Assessment can help you reflect on your recovery and understand what you may want to discuss with a professional.
Take the Postpartum Recovery Assessment: https://app.mikahq.com/m/cmsz2uvz20001129wnxtyx2q0
Questions people ask
What is diastasis recti?
It's the separation of the left and right abdominal muscles that commonly occurs during pregnancy, as the growing baby stretches the abdominal wall. It's a normal change for many women, and the gap usually narrows gradually over the months after birth.
What are the signs of diastasis recti?
A bulge or doming along the middle of the abdomen, weakness when lifting the baby or heavy objects, and difficulty engaging the core muscles the way you could before pregnancy.
Is it normal to still have a gap months after birth?
Recovery timelines vary from woman to woman. If the gap is persistent several months after birth, or you have pain or ongoing concerns, it's worth being assessed by a healthcare provider or pelvic health physiotherapist.
Does a belly band or binding help diastasis recti?
Some mothers find a belly band comfortable for support and posture, but there isn't strong evidence that it permanently closes the gap or treats diastasis recti on its own. It shouldn't be painful or restrict your breathing.
Can diastasis recti be treated?
Gentle exercises that strengthen the deep abdominal and pelvic floor muscles may help improve core function and support recovery. A pelvic health physiotherapist can assess your specific situation and guide an individualised plan.