Meta description: Get practical guidance on diastasis recti after childbirth: symptoms, tests, gentle exercises, everyday tips, and when to seek help.

Diastasis recti after childbirth occurs when the connective tissue between the rectus abdominis muscles has stretched during pregnancy. For many, it gradually improves, but for a period, it can affect stability, breathing, and how the body feels in everyday life. This is a general guide and not a substitute for professional assessment. Seek help if you experience persistent discomfort, pain, or uncertainty.

As the belly grows, the load on the linea alba (the connective tissue in the middle of the abdomen) increases. After birth, the area may be more pliable, making you more prone to "bulging" along the midline when strained, or a feeling that your abdomen lacks support. It is not an "error" in itself, but tissue that needs rest, appropriate load, and time to adapt.

Research generally indicates that diastasis recti is common after pregnancy, and that function (strength, control, and pressure management) is often more important than a specific measurement in centimeters. Assessment by a professional (e.g., a physical therapist) may be relevant if the discomfort significantly impacts daily life.

Many primarily experience it as functional challenges rather than outright pain. Typical signs may include:

• Dome-shaped "coning/doming" along the midline when getting up, lifting, or doing abdominal exercises
• Feeling of a soft/unstable abdomen or "lack of core strength"
• Back or pelvic fatigue when standing or carrying for extended periods
• Difficulty engaging deep abdominal muscles after pregnancy

If you experience severe pain, clear suspicion of a hernia (localized bulge that doesn't only appear with tension), or problems with urination/pelvic heaviness, you should be evaluated by a doctor or physical therapist.

A home test can provide an indication but should not be the sole basis for assessment.

1. Lie on your back with bent knees and feet on the floor.
2. Place 2-3 fingers horizontally on the midline at your navel.
3. Lift your head and shoulders slightly (like a mini-crunch) and feel for:
   • How wide does the gap feel?
   • How "firm" does the tissue feel under your fingers?
4. Repeat just above and just below the navel.

Stop if you experience pain, or if your belly clearly domes. A physical therapist can assess both the width, depth/resilience, and your pressure management during movement.

The goal is often better control and support around the abdomen, back, pelvic floor, and breathing.

• Start with low load and focus on breathing and deep core control
• Avoid exercises that push the abdomen out (e.g., hard sit-ups) early on if you experience coning
• Progression: first increase control, then repetitions, and finally load

1. 360-degree breathing: Breathe calmly into your sides and back. On exhalation, feel a slight lift in the pelvic floor and a "corset sensation" in your abdomen.
2. Pelvic tilt on your back: Small, controlled movements, without pushing the abdomen up.
3. Heel slides: Keep your upper body still. Slide one heel out and in, maintaining a flat/calm abdomen.
4. Dead bug light: Legs are only lifted if you can maintain control without coning.

If you experience more "pointing" on the midline during an exercise, make it easier or take a break and seek guidance.

Most people use their core all day, so small adjustments can make a big difference:

• Roll onto your side when getting out of bed, instead of "crunching" up
• Exhale when lifting (baby, pram, groceries) and keep the lift close to your body
• Prioritize short workouts you can do regularly over infrequent, intense sessions

Seek professional help (e.g., a physical therapist with postpartum experience) if you:

• Have persistent coning with light activity
• Experience pain, heaviness, or suspicion of a hernia
• Don't feel progress over time, or are unsure about exercises and load

Finally: Some find that gentle support in everyday life provides more peace of mind to move and exercise with better control. A postpartum belt like the Post-birth belly binder can be used as temporary support during walks or a busy daily routine, without replacing targeted rehabilitation.

• Royal College of Obstetricians and Gynaecologists (RCOG) - guidance on exercise after pregnancy and childbirth (general principles).
• American College of Obstetricians and Gynecologists (ACOG) - guidance on postpartum exercise (general principles).
• Professional physiotherapy resources on diastasis recti and rehabilitation (general clinical practice and assessment).