Could You Have Diastasis Recti? Signs, Symptoms & Recovery

Diastasis Recti is a widening and thinning of the connective tissue (linea alba) between the rectus abdominis muscles (the “six-pack” muscles). It commonly occurs during and after pregnancy as the abdomen stretches to accommodate the growing uterus.

Most women will experience some degree of abdominal separation during pregnancy, which is normal and healthy. Diastasis recti typically only becomes problematic when the separation is larger or when the abdominal wall is unable to generate adequate tension and support.

Symptoms may include abdominal weakness or doming, lower back pain, and pelvic floor issues such as urinary incontinence. A non-invasive assessment can be performed by a women’s health physiotherapist or a pre- and postnatal qualified personal trainer.

Management usually involves targeted rehabilitation exercises aimed at improving core strength, tension, and overall function. Some common exercises and movements may need to be modified to prevent excessive strain or widening of the separation. Surgical or invasive treatment is rarely required and is reserved for severe or persistent cases.

The Recovery

First and foremost, learning how to breathe correctly is essential! While breathing is automatic, diaphragmatic breathing is key to supporting the abdominal wall and pelvic floor.

Begin by sitting upright with one hand on your chest and the other on your belly. Inhale through your nose, allowing your rib cage and abdomen to gently expand while keeping your chest relatively still. As you exhale through your mouth, allow the ribs to soften and gently draw the abdominal wall inward, feeling a light engagement through the deep core muscles.

Once this breathing pattern feels natural, it can be integrated into rehabilitation exercises.

During daily activities, aim to maintain a neutral spine and avoid movements that involve strong twisting, forceful abdominal bracing, or loaded spinal flexion - particularly early in recovery. For example, when getting out of bed, roll onto your side and use your arms to push yourself up rather than performing a sit-up.

Recovery from diastasis recti is supported not only by structured exercise and physiotherapy, but also by how you move throughout your day. Everyday habits play a significant role in promoting healing and restoring function.

It’s important to know that while diastasis recti is common during and after pregnancy, it does not have to limit long-term function or quality of life. Early assessment, appropriate exercise prescription, and attention to breathing and movement patterns can significantly improve core support and overall stability. Not only will your diastasis recti improve by enhancing your breathing and ability to engage the core, but it will also greatly improve your training, enabling you to perform exercises safely and effectively. If symptoms persist or you are unsure how to train safely, seeking guidance from a qualified women’s health professional is strongly recommended.

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