Understanding Diastasis Recti in Pregnancy and Postpartum

 By Rachel Wilson, PT – Pelvic Health Physiotherapist

 What is Diastasis Recti?

Let’s start with the basics: the anatomy of your abdominal wall.

You have several layers of abdominal muscles:

• Rectus abdominis (your “six-pack” muscles)

• Obliques (internal and external)

• Transverse abdominis (TrA) – your deepest core muscle, wrapping from front to back like a corset

These muscles meet at a central band of connective tissue called the linea alba, which runs from your sternum to your pubic bone. When you activate your abdominals, the linea alba should become taut, allowing the core muscles to generate and transfer force efficiently.

stretching of the Linea Alba creating more space between the muscles or "separation"

What Happens During Pregnancy?

As your baby grows, your abdominal wall must adapt. The linea alba naturally stretches, thins, and widens to accommodate this growth—a process called Diastasis Recti Abdominis (DRA).

This is a normal, necessary part of pregnancy, not a sign of injury or damage.

You might notice:

• A midline bulge or “doming” when sitting up or straining

• A feeling of reduced tension or firmness through the center of your belly

• Difficulty managing core pressure during movement

 Did you know?

100% of people in late pregnancy (35+ weeks) show some degree of diastasis (Mota et al., 2015).

Can I Still Exercise With a Diastasis?

Absolutely. A diastasis doesn’t mean you need to stop moving—but it does mean we need to modify how you move to reduce strain on the midline and support healing.

Your physiotherapist will:

• Assess how your core responds to specific movements

• Help you engage your deep core muscles (especially the TrA)

• Guide you through progressive exercises that restore function and strength

• Modify movements that cause doming, bulging, or pressure symptoms

What About Crunches?

Contrary to popular belief, crunches (or curl-ups) are not off-limits—if done correctly.

What recent research shows:

• Controlled curl-ups do not increase the inter-recti distance (IRD)

• They may improve core muscle thickness and strength

• When paired with proper breathing and TrA engagement, they can be a helpful part of recovery

In short: crunches done well don’t make a diastasis worse.

They may actually help restore tension and control across the linea alba.

Tips for Safe Core Work:

• Exhale as you lift (this reduces abdominal pressure)

• Engage your deep core first (TrA cue: “hug baby to spine” or “zip up from pubic bone”)

• Avoid doming or bulging—if you see it, modify or regress

• Start small (e.g. head lifts, heel slides) and progress as control improves

How Do I Know When It’s “Healed”?

Healing is not just about closing the gap. We now understand that a small separation can remain—but if the linea alba is responsive and supports pressure, it is functionally healed.

Look for:

• Tension under your fingers when you engage your core

• No doming or leaking during daily activities or exercise

• Confidence and control during movement

If these are present, your diastasis is doing its job—even if there’s still a small space.

What About Surgery?

Abdominoplasty (surgical repair) may be necessary in some cases, especially when there is significant laxity, hernia, or poor function. But surgery isn’t a quick fix.

Rehab is still required post-op to rebuild core coordination and strength. For most people, conservative management with a pelvic health physiotherapist is highly effective.

 Final Thoughts

Diastasis recti is common, normal, and treatable. With support, you can return to lifting, yoga, running, or simply picking up your kids with confidence.

You are not broken—and your core is not beyond repair.

📍 Questions about your core or postpartum recovery? Book an assessment with Rachel Wilson, PT – Pelvic Health Physiotherapist.