Understanding Diastasis Recti & How To Treat It

Has your tummy still got a bulge or a soft, weak feeling months after having your baby? Maybe you've noticed back pain or a doming down the middle of your belly when you sit up. You might be dealing with diastasis recti, and you're far from alone.

It's one of the most common changes after pregnancy, and it can affect how you feel about your body and your confidence. There's often pressure to bounce back quickly, which makes it even more frustrating when you can't return to the activities you love. The good news? With the right support, diastasis recti is very treatable. Here's what you need to know.

What is diastasis recti?

Diastasis recti is a separation of your two long tummy muscles, the rectus abdominis, that remains after you've given birth.

During pregnancy, this separation is completely normal and necessary. As your baby grows, especially in the final weeks, your tummy muscles move apart to make room. Pregnancy hormones soften your connective tissue to help your body stretch.

For many women, the gap closes naturally in the weeks after birth. If your tummy muscles are still significantly separated after that, it's known as diastasis recti, or abdominal separation.

Why do the tummy muscles stay separated?

Run your finger down the middle of your tummy, from just under your breasts to your belly button and pubic bone. Along this line is a band of connective tissue called the linea alba, which joins your two tummy muscles together.

During pregnancy, the linea alba stretches and thins. If it doesn't regain its strength after birth, your tummy muscles stay further apart than they should.

Signs and symptoms of diastasis recti

Common signs of diastasis recti include:

• A bulge or doming down the middle of your tummy, especially when you sit up or strain
• A weak or unsupported feeling in your core
• Pelvic floor problems, such as leaking when you cough, sneeze or exercise
• Lower back, hip or pelvic pain
• Changes to your posture

These symptoms can overlap with other postnatal conditions, so it's important not to guess. If you're worried, book in with a women's health physiotherapist. They can examine you, measure any separation and give you a confident diagnosis.

Can you get diastasis recti without being pregnant?

Yes. Diastasis recti can affect people who've never been pregnant, including men. Repeated movements that put strain on the tummy muscles, posture habits, very tight tummy muscles and ongoing bloating can all contribute.

How to treat diastasis recti

There's no one-size-fits-all fix for diastasis recti. The right approach depends on how severe your symptoms are, your current strength, how many weeks or months postpartum you are, and your lifestyle. That's why a tailored plan from a women's health physio is the best place to start.

Treatment usually includes:

• Deep core strengthening. Gentle, targeted exercises rebuild your deep tummy muscles, the transversus abdominis, which act like a natural corset.
• Pelvic floor exercises. Your pelvic floor and deep core work as a team, so strengthening both is key to recovery.
• Posture and alignment. Your physio will look at how you stand, sit, lift and carry your baby, and help correct habits that put extra strain on your tummy.
• Activity changes. Some exercises, like crunches and heavy lifting, may need to be paused or modified for a while.
• Support garments. In the early stages, a postpartum support band or brace may help you feel more supported. Your physio can advise if it's right for you.
• Clinical pilates. Many physios use supervised clinical pilates to build strength and track progress safely.

Technique matters, so learn your exercises from a qualified physio rather than a generic online workout. Done the wrong way, some common core exercises can make separation worse.

Why you shouldn't ignore diastasis recti

Left untreated, diastasis recti can linger or get worse, meaning uncomfortable symptoms like back pain and pelvic floor issues may stick around longer. Starting gentle rehabilitation as soon as it's safe, which your physio or GP can advise on, gives you the best chance of a smooth recovery. In rare, severe cases, surgery may be needed, so it's worth getting checked early.

How to reduce your risk of diastasis recti

Small changes to everyday habits can reduce strain on your linea alba and the pressure inside your tummy. Because you repeat them many times a day, they really add up.

• Check your posture. Overcorrecting by pushing your shoulders back and chest forward can increase strain. Aim to stack your ribs and pelvis over your feet.
• Ease tight muscles. Tightness in your chest, shoulders and hip flexors can pull on your tummy. A physio can assess and help release these areas.
• Avoid constant sucking in. Holding your tummy in all day, or straining, increases pressure on your midline.
• Look after your digestion. Bloating, overeating and constipation all increase pressure inside your tummy, so address ongoing digestive issues with your GP.
• Roll to your side. When getting out of bed or up from the floor, roll onto your side first instead of sitting straight up.

Diastasis recti FAQs

Is diastasis recti normal after pregnancy? Yes. Some separation is a normal part of pregnancy, and for many women it closes on its own in the weeks after birth. If the gap or symptoms are still there after that, it's worth seeing a women's health physio.

Can diastasis recti be fixed? In most cases, yes. With a tailored programme of deep core and pelvic floor exercises, most women see real improvement in strength and function.

What exercises should I avoid with diastasis recti? Until you've been assessed, it's wise to hold off on crunches, sit-ups, planks and heavy lifting, which can put extra strain on your midline. Your physio will tell you when and how to reintroduce them.

Can I get diastasis recti after a C-section? Yes. Diastasis recti is caused by the stretching of your tummy during pregnancy, not by how you give birth, so it can affect you after a vaginal birth or a caesarean.

Do I need a referral to see a women's health physio? In Australia, you don't need a GP referral to see a physio, though your GP can help coordinate your care.

Feeling like yourself again

Diastasis recti can be frustrating, but it's very common and very treatable. The most important first step is getting a proper assessment from a women's health physio, who can confirm what's going on and build a recovery plan that suits you and your body.

Be kind to yourself. Your body has done something incredible, and recovery takes time.