If you experience pain from diastasis recti, it can feel both frustrating and concerning, especially if your body is otherwise "recovering" after pregnancy or a period of strain. Diastasis recti is also known as separated abdominal muscles and means that the connective tissue in the midline has stretched, causing the rectus abdominis muscles to be further apart. This in itself does not necessarily mean pain, but some people experience discomfort, soreness, or a feeling of instability in the abdomen and core. Here are practical next steps to help you find peace and direction without unnecessarily stressing your body.

Typical signs of diastasis recti can include a visible midline, a "cone" or bulge on the abdomen during exertion, or the abdomen feeling soft and as if it "gives way." Pain can vary greatly. Some people mainly feel tenderness in the abdominal wall, while others experience discomfort in the lower back, pelvis, or ribs because the body's stability feels reduced.

If the pain is clearly provoked by activities that increase pressure in the abdomen (e.g., getting up quickly, lifting heavy objects, or performing exercises where the abdomen bulges), it makes sense to adjust the load and have your technique or rehabilitation checked.

You can do a simple self-test as a guide, but it cannot stand alone as a diagnosis. Lie on your back with knees bent, slightly lift your head and shoulders, and feel along the midline with your fingertips. At the same time, look for "coning" (cone shape/bulging).

Stop if you experience clear pain or if you have to "hold your breath" to complete it. The test should be calm, and the purpose is to observe, not to push yourself.

A cone-shaped bulge along the midline during, for example, crunches, planks, or when getting up, can be a sign that the pressure in the abdomen is not being distributed optimally. If you also experience pain from diastasis recti, it is a signal to reduce or change the exercise.

Try rolling onto your side when getting out of bed, and avoid repetitive movements that cause clear bulging. Slow down, and gradually build up again.

When you feel that your abdomen "isn't holding" as before, you may become insecure about lifting, carrying, and everyday movements. It can also cause the lower back or pelvic area to compensate. This does not mean that anything is "broken," but that you may benefit from a more gentle buildup of core function and possibly a professional assessment from a physiotherapist experienced in postpartum care and diastasis.

Contact a doctor or a professional if you experience increasing pain, a bulge that cannot be pushed back, severe pain when coughing or lifting, or if the pain significantly limits your daily life. If you are in doubt, it is perfectly legitimate to have it assessed early so you don't carry the worry alone.

Write down when the pain occurs (e.g., with specific lifts or exercises) and what relieves it. This makes it easier to get targeted help.

If you feel that your abdomen is soft and unstable in everyday life, gentle, adjustable support can sometimes provide more security during movement (without replacing rehabilitation). An abdominal belt can be used for short periods, for example, during walks or practical tasks where you would otherwise experience discomfort. You can see Support Belts and a specific Maternity Support Belt. If you are postpartum and want more encompassing abdominal support, a Post-birth Belly Binder may also be relevant to consider.