Diastasis recti is the separation of the rectus abdominis muscles along the midline (linea alba) during pregnancy — affecting up to 60% of mothers postpartum. A simple self-check gives a first indication. Recovery combines correct deep-core training, avoiding the wrong movements, and abdominal massage with belly binding for support; severe cases (over 3 fingers) should be followed up by a physiotherapist.
What is diastasis recti?
Diastasis recti is when the two bands of the rectus abdominis muscle (the "six-pack") separate along the connective tissue down the middle — the linea alba. As the uterus grows and hormones loosen the tissue during pregnancy, the muscles naturally move apart, leaving a gap. It affects up to 60% of mothers postpartum — you are not alone.
Why does diastasis recti happen?
- Pregnancy: a growing uterus pushes the rectus muscles apart from the inside.
- Hormones: relaxin softens the linea alba and other connective tissue.
- Risk factors: multiple pregnancies, a larger baby, twins, older maternal age, or a weaker core can make separation more pronounced.
How to self-check for diastasis recti at home
You can do a simple self-check at home:
- Lie on your back with knees bent and feet flat.
- Place the fingers of one hand across your navel, pointing toward your feet.
- Gently lift your head and shoulders (like a half sit-up) to engage the abdomen.
- Feel for the gap between the two rectus muscles along the midline, noting how many finger-widths fit.
- Check three points: above, at, and below the navel.
About 1–2 fingers is common; more than 2–3 fingers, or a gap that feels deep and "bottomless", or a midline that bulges when you lift your head, is worth a professional assessment. A self-check is only a rough guide — a hands-on assessment by someone with nursing or medical training is more reliable.
Symptoms and effects
- A tummy that stays rounded after birth — looking "a few months pregnant" and not flattening.
- Lower back pain, a weak core, instability when lifting or getting up.
- Sometimes pelvic-floor issues (leaking, heaviness) — because the core and pelvic floor work as one.
- In severe cases, a visible bulge or dip along the midline.
How do belly binding and massage help?
Recovering from diastasis recti is a whole process, not one single thing:
- Abdominal massage: improves circulation, releases over-tight muscles, and prepares the body for exercise and recovery.
- Traditional belly binding: gives the loosened abdominal wall external support, reducing midline strain in daily activity. About belly binding ›
- Correct exercise: rebuilding the core, starting from the deep transverse abdominis and pelvic floor.
Binding provides "support" and exercise provides "rebuilding" — together they work better than either alone.
Exercise: what to do and what to avoid
Getting the direction of your exercise right matters a great deal:
Early on, avoid traditional sit-ups, crunches, and planks that make the midline bulge outward (known as coning/doming) — these can deepen the separation. Start instead with transverse abdominis breathing, gentle core activation, and pelvic-floor work; once the core reconnects, progress gradually. If you're unsure, check with a professional first.
When should you see a physiotherapist?
If the gap is over 3 fingers, comes with marked back pain or pelvic-floor problems (such as leaking), or hasn't improved after several months, a referral to a physiotherapist for further assessment and targeted training is recommended. After our assessment, we'll suggest a referral when needed — safety always comes first.