- Diastasis recti is a very common separation of the 'six-pack' abdominal muscles due to pregnancy.
- A key sign is a 'doming' or 'coning' shape appearing down the midline of your stomach, especially when sitting up.
- Traditional exercises like sit-ups can often make the gap worse by putting pressure on the weakened connective tissue.
- The primary treatment is a tailored exercise programme from a women's health physiotherapist.
- Severe cases that do not respond to physiotherapy may be considered for surgical repair, but this is rare.
What Is Diastasis Recti?
Diastasis recti is the partial or complete separation of the rectus abdominis muscles, which are the two parallel bands of muscle that meet in the middle of your abdomen. This separation happens when the connective tissue down the midline, the linea alba, stretches to accommodate your growing baby. It is incredibly common and a normal physiological response to pregnancy.
For many women, this gap narrows in the weeks and months after birth. However, for some, the gap remains and can contribute to a protruding tummy, lower back pain, and a weakened core.
How to Check for a Tummy Gap
You can do a simple self-check at home. Lie on your back with your knees bent and feet flat on the floor. Place the fingers of one hand, pointing downwards, just above your belly button. Gently lift your head and shoulders off the floor as if starting a crunch, and feel for the sides of your abdominal muscles.
Assess how many fingers you can fit into the gap between the muscles and how deep the gap feels. A gap of more than two finger-widths is generally considered diastasis recti, and it is worth seeking professional advice from a physio.
Core Recovery: What Helps and What Hinders
The key to healing is to rebuild strength in your deepest core muscles, particularly the transverse abdominis, which acts like a natural corset. A women's health physiotherapist can teach you specific, gentle breathing and activation exercises to start this process safely. This is the gold standard approach.
It is just as important to know what to avoid. Any exercise that causes your abdomen to bulge or 'dome' outwards, like crunches, sit-ups, or even heavy lifting without proper core engagement, can place excessive pressure on the linea alba and hinder recovery. Posture is also critical; learning to stand and sit tall helps your core muscles function correctly. If you live in a big city like London or Manchester, you can find specialist postnatal physiotherapy clinics.
Frequently asked questions
Will diastasis recti go away by itself?
For many women, a small gap will close naturally in the first few months after birth. However, a significant gap of more than 2-3 finger-widths may not fully resolve without specific, targeted exercises to rebuild core strength safely.
What exercises should I avoid if I have diastasis recti?
You should avoid traditional abdominal exercises like sit-ups, crunches, and planks until your gap has closed and your core function is restored. These exercises can put too much pressure on the abdominal midline and potentially make the separation worse.
Can I prevent diastasis recti during pregnancy?
While you cannot completely prevent it, you can minimise the severity. Engaging in core-safe exercises during pregnancy, practising good posture, and learning how to lift correctly can all help reduce the strain on your abdominal muscles.
Is it ever too late to fix a 'tummy gap'?
No, it is never too late. Even years after giving birth, you can improve the condition and rebuild core strength with a targeted exercise programme from a qualified physiotherapist. The body has a remarkable ability to heal and strengthen.
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