Diastasis recti
A gap between your abdominal muscles is common after pregnancy. Recovery is about more than closing the gap. It’s about rebuilding strength, coordination and support so you can move with confidence.
What people usually describe
- A visible bulge or doming along the midline when sitting up or lifting
- A core that feels weak or disconnected, even months or years later
- Lower back discomfort that doesn’t seem to have its own cause
- Not knowing which exercises are safe to do
Not just the gap
Is some separation normal?Yes. Most women have some separation by the end of pregnancy. What matters is whether your core is finding its function again, not whether the gap is at zero.
Can I check this myself?You can get a rough sense lying on your back with your knees bent, lifting your head slightly and feeling along your midline. A proper assessment looks at both width and depth, which is harder to judge on your own.
Why do some exercises make it worse?Exercises like crunches place more demand on the superficial abdominal muscles. We start by helping your deep core muscles work together with your breathing, then gradually build toward more demanding movements.
What's usually behind it
Four things tend to layer on top of each other, from pregnancy itself through the months of recovery that follow.
A stretched midline
As your belly grows, the connective tissue between your left and right abdominal muscles stretches to make room. Separation by the end of pregnancy is necessary, not a sign anything went wrong.
Softer connective tissue
Pregnancy hormones help connective tissue adapt as your body changes. Along with the stretching of your growing abdomen, this allows the tissue between your abdominal muscles to widen. Recovery takes time and varies from person to person.
How you're breathing and moving
After birth, your breathing and movement patterns can change. Helping your deep core, diaphragm and pelvic floor work together supports pressure control and everyday movement.
Getting back to exercise too soon
Exercises or everyday movements, like putting your baby in a crib, can place more demand on your core and pelvic floor than it’s ready for, causing discomfort and compensations throughout the rest of the body.
How we'd approach it
Diastasis recti sits where your core, spine, pelvic floor and your breathing all meet, so we look at the whole system rather than the gap alone.
At your first visitWe assess your breathing, your posture and how your deep core is working, using simple movements rather than guessing from the outside.
What treatment usually includesGentle spinal and pelvic work alongside a close look at how your core and breathing are coordinating.
Between visitsA set of exercises built for where your core actually is right now, plus guidance on feeding posture, lifting your baby, and returning to exercise safely.
One step at a time
A first visit starts with a proper look at your breathing, your core and how you’re moving, not just a measurement of the gap. If we think this needs a different kind of care, we’ll say so.
