Diastasis recti can feel unsettling – especially if you feel that your stomach and core are not "working together" as before. Here's a practical guide to typical signs, how to self-check, and what you can do right now. Remember: Symptoms can vary, and a self-test cannot replace a professional assessment.

Many women discover diastasis after pregnancy, when the connective tissue in the midline may still be pliable. Symptoms you can look out for include:

• A visible bulge or "coning" along the midline when you sit up, cough, or lift.
• A feeling that the abdomen "gives way" under strain.
• A feeling of reduced core stability, especially when lifting and carrying.
• Discomfort in the abdominal area with certain movements.

It is common to be unsure of what is normal. If you become concerned, or if the symptoms affect your daily life, it is advisable to speak with a physiotherapist experienced in postpartum recovery.

A simple home test can provide an indication, but it cannot provide a diagnosis.

1. Lie on your back with bent knees and feet on the floor.
2. Place 2-3 fingers horizontally across the midline around your belly button.
3. Lift your head and shoulders slightly (like the beginning of a crunch) and feel for the gap and "depth" in the midline.
4. Repeat a few cm above and below the belly button.

The most important thing is not just the width, but also how the midline feels when tensed: Can you create stable "counter-pressure," or does the area feel like a soft "hole"? A professional can help assess the overall picture and guide you further.

If you see a clear midline bulge, it is often a sign that pressure in the abdomen is pushing forward when the core cannot optimally distribute the load. Here's what you can try immediately:

• Exhale during exertion (e.g., when standing up or lifting).
• Slow down and use less force.
• Take breaks if your abdomen starts to bulge.

The goal is to make everyday movements more "core-friendly" without overexerting.

There isn't a single list of prohibitions that applies to everyone, but many experience more symptoms with exercises that create high forward pressure in the abdomen. Be extra careful if you experience bulging or discomfort with:

• Classic crunches and sit-ups
• Leg lifts, planks, or heavy lifting if you cannot keep the midline stable
• Fast "core challenges" where you lose control over breathing and technique

If in doubt, choose the safe option and get help with exercise adaptation.

Contact a doctor or physiotherapist if you:

• Have clear and persistent bulging with slight movements
• Experience pain, a feeling of heaviness, or functional problems in daily life
• Are unsure how best to rehabilitate

In some cases, support in daily life can also provide peace of mind while you rebuild your core. Many new mothers, for example, choose Support belts for light stability or a specific product like the Maternity Support Belt. Others prefer gentle, shaping support around the abdomen, such as Shapewear or a top with integrated support like the Seamless Shapewear Nursing Top. The purpose is comfort and perceived support – not a guarantee to "fix" the diastasis.