Diastasis recti (abdominal separation)

Diastasis recti — often called abdominal separation or “tummy separation” — is when the two bands of your “six-pack” muscles, which run down the middle of your tummy, separate as your belly grows in pregnancy. It’s extremely common (the vast majority of pregnancies involve some degree of it by the end) and for most people it improves on its own after birth. Understanding it takes the worry out of that soft, “still pregnant” tummy afterwards.

Why it happens. As your baby grows, the connective tissue (linea alba) between the two muscle bands stretches and thins to make room, allowing the muscles to move apart. This is a normal, expected adaptation of pregnancy — not something you did wrong. It’s more likely with things like carrying a big baby or twins, more than one pregnancy, or being older.

How to check for it. After the early postpartum weeks, you can gently check: lie on your back with knees bent, place your fingers just above and below your belly button, and slowly lift your head and shoulders a little. You may feel a gap between the muscle bands and how deep or wide it is. It’s normal to have some separation early on; what matters is how it recovers over the following months.

It often improves on its own. For many people, the gap narrows naturally over the first few months after birth as hormones settle and the tissues regain tone. So there’s usually no need to panic in the early weeks — gentle time, and the right movement, do a lot of the work.

What helps recovery. The focus is on rebuilding deep core strength — especially the deep tummy muscle (transversus abdominis) and pelvic floor — rather than crunches or sit-ups, which can make a separation worse. Good everyday habits help too: roll onto your side to get up rather than sitting straight up, avoid straining and heavy lifting early on, and support your tummy when you cough or sneeze. Gentle, guided core work started at the right time is key.

See a women’s-health physiotherapist. This is the single best step if you’re concerned. A women’s-health (pelvic-floor) physio can measure the separation, check your pelvic floor, and give you a safe, progressive program tailored to you. They’ll also make sure you’re not doing exercises that set you back. Many hospitals can refer you, and it’s worth it.

When to seek advice. Mention it at your six-week check or see your GP or physio if: the gap isn’t improving after a few months, you notice a bulge or “doming” down the middle when you sit up or strain, you have ongoing back or pelvic pain, or you feel weak through your core. Rarely, a hernia can occur, so get any painful bulge checked. None of this is an emergency, but the right guidance makes a real difference.

Be patient and kind to your body. Your tummy has done something remarkable, and it can take many months to feel strong again — comparison with social-media “bounce-backs” is a fast route to feeling rubbish. Steady, appropriate rebuilding beats rushing, and a soft postpartum tummy is normal, not a failure.

What about future pregnancies? A separation can happen again, or become more noticeable, with another pregnancy — and that’s okay. Going into a future pregnancy with a strong deep core and pelvic floor (built with a physio’s guidance) can help, but some separation is simply part of how the body makes room for a growing baby. It doesn’t mean you’ve done anything wrong, and it’s still very much something that can be rebuilt afterwards.

Diastasis recti is a normal part of pregnancy that usually improves with time and the right gentle strengthening. Skip the crunches, protect your core in daily movements, and see a women’s-health physio for a tailored plan — your body will thank you for the patience.