Understanding Diastasis Recti During and After Pregnancy
Written by Kristen McCluskey, Women’s Health Exercise Physiologist at Meri Exercise Physiology
Pregnancy is a time of incredible change, and your body works hard to adapt right from the very beginning. One of these natural and necessary changes is diastasis recti something almost all women experience during pregnancy, but many don’t fully understand.
Let’s break it down and look at what it is, how it might affect you, and how you can support your recovery.
What is Diastasis Recti?
Diastasis recti refers to the separation of the rectus abdominis muscles (your “six-pack” muscles) down the midline of your stomach. This separation occurs as the uterus expands to accommodate your growing baby. It’s a completely normal part of pregnancy, especially in the third trimester and immediately postpartum.
How Can Diastasis Recti Affect Daily Life?
For some women, this separation can make everyday movements more challenging due to weakened abdominal support. Common symptoms include:
A protruding or domed abdomen
Lower back pain
Weak pelvic floor
Bloating
Constipation
Incontinence
It’s important to note that the degree of separation doesn’t always match the severity of symptoms. Some women with a small gap may experience significant discomfort, while others with a wider gap may have little to no symptoms.
Risk Factors for Diastasis Recti Severity
Several things can influence how severe diastasis recti becomes, including:
Genetics
Pre-pregnancy fitness
Time between pregnancies (less healing time between births can increase risk)
Because every pregnancy is different, some women recover naturally while others need extra support to restore strength and function.
Can You Recover Without Intervention?
Recovery from diastasis recti varies greatly between individuals. Some women’s abdominal muscles heal naturally within a few months postpartum, while others still notice weakness or bulging over a year later.
In some cases, surgery may be an option, but most people respond well to individualised rehabilitation guided by an Accredited Exercise Physiologist (AEP) or pelvic health physiotherapist. Remember, diastasis recti is completely normal—and with the right approach, many women can regain function and confidence.
How Is Diastasis Recti Diagnosed?
You can try a basic self-check at home, but a professional assessment gives a more accurate picture. Here’s how to check yourself:
Lie on your back with your knees bent and feet flat on the floor.
Place two or three fingers horizontally across your belly button.
Gently lift your head and shoulders off the ground, as if doing a small crunch.
If your fingers sink into a gap or bulge, that may indicate diastasis recti.
A health professional will measure the separation in centimetres and assess muscle function, not just the gap.
Can Compression Garments Help?
Compression garments, like tights or recovery shorts, can be a helpful tool in early postpartum recovery. They provide abdominal support and may reduce discomfort. Wearing them during the first 6–8 weeks postpartum is especially useful.
Brands like SRC Health offer garments approved by the Therapeutic Goods Administration (TGA), designed specifically for pregnancy and postpartum support. You can check out their range here.
How Can an Exercise Physiologist Help?
As an AEP, I work with women through all stages pre-pregnancy, pregnancy, and postpartum to safely support abdominal and pelvic floor function, including managing diastasis recti.
Every woman’s body, goals, and timeline are unique. That’s why I develop individualised programs that focus on:
Safe, progressive core strengthening
Support for returning to everyday activities like lifting your baby or walking up stairs
Gradual reintroduction to high-impact exercise (e.g., running or strength training)
Exercise during pregnancy isn’t just safe, it’s highly beneficial. It improves outcomes for both mother and baby, and evidence shows that activating deep core muscles can reduce the severity of diastasis recti and support a smoother recovery.
What Might Postpartum Recovery Look Like?
Recovery exercises are introduced progressively, starting with gentle, foundational movements like:
Breathing with diaphragm engagement
Pelvic tilts and toe taps
Sit ups with the right guidance
These are often seen in Pilates and are great starting points. As strength improves, your program can build up to include more dynamic and functional movements.
The goal is not only to treat the separation, but to help you feel strong and confident in your body again.
Thanks for reading! Diastasis recti doesn’t have to hold you back. With the right guidance and support, your core can heal, and you can return to doing what you love—whether that’s running, lifting, or just chasing your little one around the park.
If you’re unsure where to start or want help tailoring your recovery, I’m here for you.
Kristen x
Women’s Health Exercise Physiologist | Meri Exercise Physiology
References
Benjamin, D. R., et al. (2014). Effects of exercise on diastasis in pregnancy and postpartum. Physiotherapy, 100(1), 1–8.
Chiarello, C. M., et al. (2005). Exercise and diastasis recti in pregnancy. Journal of Women's Health PT, 29(1), 11–16.
Díaz-Burrueco, J. R., et al. (2021). Maternal-fetal outcomes from various exercise types. Eur J Obstet Gynecol Reprod Biol, 262, 203–215.
Litos, K. (2014). Postpartum exercise for diastasis recti. Journal of Women's Health PT, 38(2), 58–73.
Meander, L., et al. (2021). Pregnancy activity levels and outcomes. BMC Pregnancy and Childbirth, 21(1).
SRC Health. (2021). Shop Collections
Thabet, A. A., & Alshehri, M. A. (2019). Core stability rehab for diastasis. J Musculoskeletal Neuronal Interactions, 19(1), 62–68.
