Diastasis recti is a common condition where the space between the left and right recti widens, often showing as a tummy “pooch”. It affects about two thirds of women in pregnancy and can appear in newborns, usually resolving on its own.
Men may develop diastasis from incorrect sit-ups, heavy lifting or fluctuating weight. The gap often narrows after birth, but in some people it persists beyond a year and needs attention.
Healthcare guidance in the UK favours gentle, deep-core movements and physiotherapy before surgery. Binders can support posture and comfort but will not heal the gap.
If a two-finger or roughly 2 cm gap remains at six weeks postpartum, a GP appointment is advised for possible referral to a physiotherapist.
Key Takeaways
- Diastasis recti causes a visible separation and is common in pregnancy.
- Most newborn cases resolve; some adults need assessment if the gap persists.
- Start gentle, guided core work and seek physiotherapy before considering surgery.
- Binders aid posture but do not close the gap.
- See a GP at six weeks postpartum for a 2 cm or two‑finger gap.
Separated abdominal muscles explained: what diastasis recti is and why it happens
The term diastasis describes a gap that forms along the linea alba as the recti are pulled to either side. In diastasis recti the rectus abdominis halves move apart and the central connective tissue at the front becomes the main support. This creates a visible midline bulge or tummy pooch in many people.
Definition and how the rectus moves
Diastasis means separation; recti refers to the paired rectus abdominis. When the tissue stretches, the two halves no longer meet tightly. The degree of separation varies from a small gap to several centimetres.
Common causes in pregnancy, postpartum, and beyond
Pregnancy puts steady pressure on the belly and can stretch the wall to accommodate a growing baby. Many women see around 5 cm of separation after birth, which often improves with time.
Risk rises with older maternal age, multiple pregnancies, closely spaced births or larger babies. Men may develop diastasis from heavy lifting or poor exercise technique. Newborns sometimes show a gap that usually resolves naturally.
Who is affected: women, men, and newborn babies
This condition mainly affects women in pregnancy and postpartum, but anyone who loads the core can be affected. Symptoms include lower back pain, pelvic issues, and changes to posture or breathing. Severe separation can sometimes link to hernia and may need clinical assessment.
- Key point: early recognition helps with targeted recovery and reduces long‑term problems.
How to tell if you have diastasis recti: signs, symptoms, and a safe self-check
Checking for diastasis need not be complicated. A simple, gentle self-test can highlight a gap and flag symptoms that merit professional review. Keep movements slow and stop if anything hurts.
Step-by-step self-test
Lie on a comfortable surface with the knees bent at about 45° and feet on the floor. Gently lift the head and shoulders a little, as if starting a small crunch.
- Place two to three fingers vertically just above the belly button, then repeat just below it. Note how many fingers fit between the recti and whether the stomach domes when lifting the head.
- Move the fingers up and down the midline to find the widest gap and record whether it feels deep or shallow.
- Repeat the check at different times of day, but avoid forceful movements; the aim is to sense the gap without straining the area.
Symptoms to watch
A visible midline bulge or “pooch” when rising or straining, persistent lower back pain, constipation or urine leaking can all suggest diastasis. Difficulty with breathing or some movements is another warning sign.
“If a 2‑finger or roughly 2 cm gap persists at around six weeks postpartum, book a GP appointment for possible physiotherapy referral.”
Healthcare providers can measure separation more precisely using finger widths, tape or ultrasound to track progress and guide treatment. Use the self-check as a gentle guide, not a formal diagnosis.
Treatment and recovery: safe exercises, movements to avoid, and when to seek help
Recovery focuses on gentle, repeatable actions that restore control without overloading the midline. Start slowly and link breathing to each movement to protect the tissue and reduce doming of the belly.
Foundations first
Begin with breathing drills that coordinate the diaphragm and pelvic floor, then practise gentle engagement while lying on the floor with knees bent. This set-up helps reintroduce tension through the midline without heavy strain.
Evidence-informed exercises
- Pelvic tilts and hip bridges — slow, controlled ranges to recruit the abdominis and pelvic floor.
- Knee raises and all‑fours holds with shoulders over hands and knees under hips.
- Supported head lifts using a towel or scarf crossed at the belly, timed with breathing, up to ten repetitions.
What to avoid early on
Avoid crunches, sit-ups, front planks and other moves that cause a visible ridge at the button. Skip heavy press-ups, double leg lifts, scissors, downward dog and boat pose until control improves.
Daily movement tips
- Roll to the side to get out of bed. Exhale on effort when lifting the baby or small loads.
- Use an elastic belly band for temporary posture support, but remember it does not close the gap.
- Keep loads close, hinge at the hips and avoid breath‑holding during lifts.
Professional support and timelines
If discomfort continues, or a gap remains more than two fingers after several weeks, seek a GP for referral to a physiotherapist or pelvic floor specialist. Conservative care usually suffices, but in select cases surgical options such as abdominoplasty may be discussed.
Conclusion
A structured programme of gentle exercise often restores control and confidence. Many people reduce the visible pooch from diastasis recti with guided moves that recruit the rectus abdominis and deep core without causing doming at the belly button.
Simple habits help daily recovery. Roll to the side to get out of bed, keep baby and small loads close, and exhale on effort to protect the front of the body and ease back pain.
If pain persists, a clear gap remains or progress is slow, see a GP for possible physiotherapy referral. Where conservative care fails, surgical options such as abdominoplasty or laparoscopy may be discussed, especially if a hernia is present.
It is never too late: with consistent exercises, good technique and occasional professional support most people make meaningful gains.
