Could You Have Diastasis Recti? Signs, Symptoms & Recovery

What is Diastasis Recti?

Diastasis recti is when the muscles down the middle of your stomach move apart slightly, causing the tissue between them to stretch and thin. This commonly happens during and after pregnancy as the abdomen stretches to make room for the growing baby. A small amount of separation is completely normal and it usually only becomes a problem if the gap is quite wide, or if the muscles around the area are not strong enough to give good support.

Common symptoms

Some people with diastasis recti may notice:

• A feeling of weakness through the stomach area

• A bulge or doming along the middle of the abdomen

• Lower back pain

• Pelvic floor symptoms, such as leaking urine when coughing, sneezing, or exercising

How is it managed?

Firstly, get yourself checked by a women’s health physiotherapist or a pre- and postnatal trainer, who can assess whether you have diastasis recti. The check is non-invasive and usually very quick. If diastasis recti is present, management usually involves specific exercises to help the core muscles work better and give more support to the abdomen. Some exercises and everyday movements may need to be adjusted for a while to avoid putting too much strain on the stomach muscles or making the separation worse.

Breathing is so important

One of the first things to work on is breathing. Although breathing happens automatically, learning to breathe in a way that supports the abdominal muscles and pelvic floor can make a big difference! A simple way to practise this is to sit upright with one hand on your chest and the other on your stomach. Breathe in through your nose and let your ribs and stomach gently expand, while keeping your chest fairly relaxed. As you breathe out through your mouth, let your ribs soften and gently draw your stomach inwards, feeling a light tightening of the deep core muscles. Practising this regularly can help support recovery, and can also be a good chance to take a few calm, mindful minutes for yourself. I encourage all my pregnant and postnatal clients to practise this daily.

Everyday movement tips

Try to keep a neutral spine during daily activities and avoid movements that involve strong twisting, forceful bracing, or heavy bending forwards. For example, when getting out of bed, roll onto your side first and use your arms to push yourself up instead of sitting straight up.

I promise you that the more you practise this, the more natural it will start to feel.

When to seek help

If symptoms continue, or if you are unsure how to exercise safely, don’t delay getting some support.

If you would like to chat about anything above, or feel you could benefit from tailored coaching, please get in touch - I would love to hear from you!