Diastasis recti during pregnancy (often called separated abdominal muscles) is about the connective tissue between the two "abdominal muscle sides" in the midline becoming more pliable as the belly grows. It can be concerning, but you are far from alone. Here you will find practical help to recognize symptoms, assess when you should get it checked, and what you can do in everyday life.

Symptoms vary, and some notice almost nothing. Typical signs that many describe are:

• A visible "bulge" or point on your abdomen when you tense, stand up, or lift (coning/doming).
• Feeling of less support in the center of the body, as if the core is "soft" or unstable.
• Pressure sensation in the abdomen during exertion, e.g., when carrying, pushing a stroller up a curb, or getting up from the sofa.
• Lower back pain or pelvic discomfort can coexist, without necessarily being due to diastasis recti alone.

It is also normal for the belly to change shape throughout pregnancy. A symptom is only truly relevant when it affects your comfort or function.

Diastasis recti means that the tissue in the midline (linea alba) stretches. This often happens gradually because the body needs to make space. It is not "proof" that you have done something wrong, and it cannot be safely assessed from appearance alone.

If you often see coning/doming during ordinary movements, or you experience significant heaviness and discomfort in your abdomen during activity, it can be a signal to reduce the strain and seek guidance.

A hard self-test is rarely necessary during pregnancy. If you want to orient yourself, keep it gentle:

1. Lie on your side, use your arms to roll onto your back (avoid "crunching" up).
2. Place one hand on the midline above and below your navel.
3. Contract very gently by exhaling and "zipping up" from below (think mild activation, not an abdominal crunch).

Stop if it hurts or if you clearly experience coning.

If you are in doubt, an assessment by a physiotherapist specializing in pregnancy is often more useful than guessing yourself.

You don't have to put your life on hold, but small adjustments can make a big difference:

• Roll onto your side when getting out of bed, and push yourself up with your arms.
• Exhale on the "heavy part" of a movement (e.g., when standing up), and keep the load close to your body.
• Prioritize calm breathing and gentle activation of the deep core over strenuous abdominal exercises.

If you experience clear coning/doming or pressure, it may be wise to temporarily avoid classic sit-ups and heavy exercises that put a lot of pressure on the midline. Feel free to seek individual guidance so you don't end up avoiding "everything."

Seek professional assessment if:

• You have increasing pain or a feeling that "something is giving way."
• You experience significant heaviness or difficulty with everyday activities.
• You are worried and constantly tensing up (it drains energy, and you deserve peace in your body).

A good next step might be to talk to your midwife, GP, or a pelvic floor and pregnancy physiotherapist.

If you experience discomfort and need extra support in daily life, a support belt can be relevant as a comfort measure. You can see the collection Support Belts and a specific product like Maternity Support Belt. For more inspiration on aids during pregnancy, you can also look under Pregnancy.