What Is Diastasis Recti?
Diastasis recti is a separation between the left and right sides of the rectus abdominis, the long muscle that runs down the front of your belly. During pregnancy, the growing uterus puts steady tension on the abdominal wall, and the connective tissue that holds the two muscle bands together stretches and thins. This is a normal, expected change in pregnancy, not an injury.
The result is a soft ridge or bulge that runs down the midline of the belly, from the bottom of the breastbone toward the belly button. It usually becomes more noticeable when you strain, sit up, or tighten your abdominal muscles.
Seek Care Right Away If You Notice These Signs
Most abdominal separation is not an emergency. But contact your healthcare provider immediately, or seek emergency care, if you are pregnant or postpartum and notice any of the following:
- Severe or worsening abdominal pain
- A bulge that is red, hard, painful, or does not soften when you lie down
- Nausea, vomiting, or inability to pass gas or have a bowel movement, which can signal a trapped hernia
- Heavy vaginal bleeding, fever, or signs of infection after delivery or after any abdominal surgery
- Any new or severe symptom that worries you during pregnancy or the postpartum period
These signs can point to a hernia or another problem that needs prompt evaluation, not routine diastasis recti.
Who Is More Likely to Develop It
According to MedlinePlus, the risk of diastasis recti is higher with multiple births or many pregnancies, because the abdominal muscles have been stretched repeatedly. In early pregnancy, extra skin and soft tissue on the abdominal wall may be the only visible sign. Later in pregnancy, the top of the uterus is often seen bulging out along the midline, and in some cases you can see the outline of parts of the baby through the thinned tissue.
How Diastasis Recti Is Assessed
A doctor typically diagnoses diastasis recti with a physical exam, checking the midline of the abdomen for a gap or ridge, especially when the abdominal muscles are engaged. Some people do a simple self-check at home as a starting point, though it does not replace a clinical exam:
- Lie on your back with your knees bent and feet flat
- Rest your fingertips on your belly, at and around the level of your belly button
- Lift your head and shoulders slightly off the floor, as if starting a small sit-up
- Notice whether you feel a gap, ridge, or soft area along the midline, and whether it appears to bulge outward
A self-check can raise awareness, but it cannot reliably measure the size of a separation or rule out a hernia. If you notice a gap, bulge, or ongoing discomfort, ask your OB-GYN, midwife, or a pelvic floor physical therapist for a formal assessment.
What the Evidence Says About Physical Therapy and Exercise
Physical therapy and targeted core exercise are commonly used to support recovery from diastasis recti, and many people find they help with core strength and comfort. That said, research on how much exercise changes the actual width of the separation is still developing, and results vary from person to person. MedlinePlus notes that exercise may help improve the condition, but it does not guarantee the gap will close, and it does not replace medical evaluation.
Because appropriate exercises depend on your specific situation, delivery history, and any other pelvic floor concerns, this is an area where working directly with a physical therapist or your OB-GYN matters more than following a generic exercise list.
Evidence Limits and Groups Who Need Extra Caution
- Diastasis recti often improves on its own over the weeks and months after delivery as abdominal tissue regains tone, but for some people it persists long-term
- Individual healing timelines vary widely and cannot be predicted from general information alone
- People with a visible or painful bulge, a known hernia, or planned future pregnancies should talk with their provider before starting any exercise program
- This article does not replace an individualized exam, and it is not a substitute for guidance from your own OB-GYN or a pelvic floor specialist
When Is Surgery Considered?
Surgical repair is not the routine or first step for diastasis recti. Per MedlinePlus, surgery may be considered if the separation is associated with a hernia or with ongoing pain. Whether and when surgery makes sense is a decision made with a surgeon or your OB-GYN based on your individual exam, not something to determine from an article.
Diastasis Recti and Your Postpartum Visits
The American College of Obstetricians and Gynecologists recommends that postpartum care be an ongoing process rather than a single checkup: initial contact with your maternal care provider within the first three weeks after birth, followed by continued care as needed, and a comprehensive postpartum visit no later than 12 weeks after delivery. Abdominal separation, along with core and pelvic floor recovery, is a reasonable topic to raise at any of these visits, especially if you notice a bulge, discomfort, or back pain that concerns you.
Diastasis Recti Self-Check: Quick Reference
- What you might see: A ridge or doming along the midline of the belly, more visible when you strain or sit up
- What you might feel: A soft gap between the right and left abdominal muscles near the midline
- What a home check can tell you: Whether something is worth asking your provider about
- What a home check cannot tell you: The exact size of the separation, whether a hernia is present, or what treatment, if any, you need
- Next step either way: Bring what you notice to your OB-GYN, midwife, or a pelvic floor physical therapist
Frequently Asked Questions
Is diastasis recti the same thing as a hernia?
No. Diastasis recti is a separation of the abdominal muscles and the connective tissue between them, without a hole in the abdominal wall. A hernia involves an actual gap or defect where tissue or organs can push through. The two can occur together, which is why a painful, hard, or non-reducing bulge needs medical evaluation rather than assumption.
Will diastasis recti go away on its own after pregnancy?
For many people it improves over time as the abdominal wall regains tone, and MedlinePlus notes that exercise may help improve the condition. For others, some degree of separation persists longer term. There is no way to predict an individual timeline without an exam.
Is it safe to do core exercises if I have diastasis recti?
This depends on your individual recovery, delivery history, and any other pelvic floor symptoms, so it is not something a general article can safely answer for you. A physical therapist or your OB-GYN can guide what is appropriate and when.
When would a doctor consider surgery for diastasis recti?
Per MedlinePlus, surgery may be considered when the separation is linked to a hernia or to ongoing pain. This is an individualized decision made with a qualified surgeon or your OB-GYN, not a routine step for most people.
Educational Disclaimer
This article is for general education only. It does not diagnose any condition, prescribe treatment, or replace an individualized exam by a qualified healthcare provider. If you have questions about a bulge, pain, or abdominal separation, or if you notice any of the urgent warning signs above, contact your OB-GYN, midwife, or another qualified clinician. Learn more about how this site verifies information in our Editorial Policy, and review our full Medical Disclaimer.