# Diastasis Recti

Source: https://www.pregnancypowerhour.com/conditions/diastasis-recti
Last updated: 2026-07-15

> Diastasis recti is a common and expected separation of your abdominal muscles during and after pregnancy, often manageable with gentle, targeted support.

Diastasis recti, often called "abdominal separation," is a very common and expected change in the abdominal muscles during pregnancy. It refers to the widening of the linea alba, the connective tissue that runs down the midline of your abdomen, causing the rectus abdominis muscles (your "six-pack" muscles) to separate.

## What it is

This separation is a normal physiological adaptation as your body makes space for your growing baby. Research indicates it affects 60-100% of pregnancies to some degree by the third trimester. While some separation is normal, it's clinically defined as a separation greater than 2.5 centimeters at or above the navel. As a doula, I often see clients feeling surprised by this change, but understanding it as a natural part of pregnancy can bring a sense of calm and clarity.

## What it tends to feel like

Many people describe a "doming" or "coning" sensation when they try to sit up, especially in the second and third trimesters. You might notice a visible ridge down the center of your belly. This can sometimes feel disconcerting, but it's often more about the visual change than a painful one. It's a reminder that your body is expertly adapting to pregnancy. Just as you might experience other body changes like [Pregnancy Nosebleeds](/conditions/nosebleeds-pregnancy) or even [Leaking Colostrum](/conditions/leaking-colostrum), diastasis recti is another aspect of your body's incredible work.

## What the evidence says helps

It's reassuring to know that not all instances of diastasis recti require specific treatment. For many, a mild separation will naturally resolve within about eight weeks after birth. However, for those seeking support, evidence-based approaches can make a significant difference.

Traditional core exercises like crunches and sit-ups can sometimes put extra strain on the linea alba and may even worsen the separation. It's often suggested to avoid these in late pregnancy and the early postpartum period. Instead, the gold-standard approach for support is pelvic floor physiotherapy, which includes specific core rehabilitation. This specialized guidance focuses on restoring the deep core muscles and overall abdominal function. What's most important to understand is that the focus isn't solely on the size of the gap; instead, the strength and function of your core are the key indicators of recovery. This improved core function can also positively impact other areas, like reducing instances of [Pregnancy Dizziness and Lightheadedness](/conditions/dizziness-pregnancy) by supporting overall stability.

## Working with your care team

If you have concerns about diastasis recti, or if you notice persistent separation beyond 8-12 weeks postpartum, a referral to a specialist pelvic floor physiotherapist can be incredibly beneficial. They can assess your individual situation and provide a personalized plan. While many online programs and apps offer core exercises, their quality can vary significantly. An in-person or telehealth consultation with a qualified pelvic floor physiotherapist often provides more reliable, personalized guidance tailored to your body and your specific needs. Surgical repair is typically an option considered only for symptomatic cases that haven't responded to dedicated physiotherapy. Your provider is your best resource for your specific situation and can help you explore your options with clarity and confidence.