Condition guide
Diastasis Recti Treatment: Abdominal Separation Physio
Diastasis recti, also called abdominal separation, is a widening of the gap between the two halves of the six pack muscle during pregnancy. Some separation is a normal part of pregnancy, and for many people it narrows on its own in the months after birth. Diastasis recti treatment with physiotherapy looks at how well your tummy wall manages load, not just the width of the gap, and builds a plan to help you get back to lifting, exercise and daily life. This page is general information rather than a diagnosis, and an assessment is the sensible next step if your symptoms are not settling.
What is Diastasis Recti?
The two sides of the rectus abdominis muscle are joined down the middle by a band of connective tissue called the linea alba. As the baby grows, this tissue stretches and the muscles move apart. After birth the gap often reduces, but in some people it stays wider, or the midline feels soft, and a doming or ridge appears down the tummy when they sit up or lift. Research suggests that the tension and control of the midline matter more than the exact width. Diastasis recti can appear alongside back pain, pelvic floor symptoms or a feeling that the core is weak.
Typical Symptoms
- A gap or soft area down the middle of the tummy, above or below the belly button
- Doming, coning or a ridge along the midline when sitting up, coughing or lifting
- A feeling of weakness or lack of support through the tummy
- Lower back or pelvic aches, especially with lifting and carrying
- Difficulty returning to exercise such as running, sit ups or heavier gym work
Common Causes & Triggers
- Stretching of the midline tissue during pregnancy, which is normal
- Multiple pregnancies or pregnancies close together
- Carrying twins or a larger baby
- Returning to heavy lifting or intense abdominal exercise before the tummy is ready
- Individual differences in connective tissue
How We Treat Diastasis Recti at Bluebell
- 1
A conversation about your pregnancy, birth, recovery so far and what you want to get back to.
- 2
Assessment of the gap, the tension in the midline and how the tummy responds to breathing, lifting and movement.
- 3
Breathing and core exercises that progress from gentle activation to functional tasks such as lifting a car seat.
- 4
Gradual loading towards your goals, including running and gym work, rather than avoiding exercise altogether.
- 5
Advice on everyday movements such as getting out of bed, and referral to your GP if a hernia or other problem is suspected.
Honest Recovery Timeline
Many people notice change over several months as strength and control improve. The gap may not close completely, and that is not always a problem if your tummy is managing the things you want to do. Your physiotherapist will explain what is realistic and review your progress at each appointment.
Diastasis recti and wider postnatal recovery
Abdominal separation is often one part of recovery after birth. Our postnatal physio page explains how pelvic floor recovery, back pain and return to exercise are approached together. If you are still pregnant, our page for new and expectant mothers covers pregnancy-related pain.
Booking a diastasis recti assessment
Our women's health service lists abdominal separation alongside pelvic floor and pregnancy-related problems. Appointments are at Warren Road, Blue Bell Hill, Chatham ME5 9RD, with free parking, Monday to Saturday 8am to 8pm. You can self-refer online or call 01634 757123.
When Diastasis Recti Needs Urgent Medical Attention (Not Physio)
- •A painful bulge at the belly button or along the midline that does not go back in, see your GP the same day.
- •Severe tummy pain, fever, or a red, hot or leaking caesarean scar, contact your GP, midwife or NHS 111 straight away.
- •Heavy bleeding after birth, chest pain or breathlessness, call 999.
- •Calf pain with swelling or redness after birth, seek same day medical care to rule out a clot.
Diastasis Recti — Common Questions
What does diastasis recti treatment involve?
An assessment of the gap and how your tummy manages load, followed by breathing, core and strengthening exercises that progress towards your goals.
Can a diastasis recti physio close the gap?
The gap often narrows with time and exercise, but it may not close completely. Physiotherapy focuses on strength and function rather than promising the gap will close.
When should I see a physio for diastasis recti?
You can book once you have had your GP postnatal check and feel ready. If you are unsure, call the clinic and we will talk it through.
Should I avoid sit ups and crunches?
Not forever. Many people return to them over time. Your physiotherapist will help you build up abdominal work gradually based on how your tummy responds.
What affects the cost of treatment?
The number of appointments you need is the main factor. Ask the clinic for current fees when you book, and check with your insurer if you have a policy.