Understanding Diastasis Recti After Birth

After pregnancy, many people notice a softness or a ridge down the middle of the belly, most obvious when they sit up or lift something. That is diastasis recti — and it is normal, common, and very responsive to the right rehabilitation. Here is what it is and how postpartum care helps.

What is diastasis recti?

The two columns of your ‘six-pack’ muscle are joined down the middle by a band of connective tissue called the linea alba. During pregnancy this band stretches and thins to make room for a growing baby, letting the two sides move apart. That is diastasis recti. Some degree of it happens in nearly everyone by the end of pregnancy, and for most people it improves in the months after birth.

How do I know if I have it?

A simple check: lie on your back, knees bent, and place your fingers just above and below your belly button. Gently lift your head and shoulders. If you feel a gap where your fingers sink in, or a doming/ridge popping up along the midline, that points to diastasis. A physiotherapist can measure the width and, more importantly, how much tension the tissue can generate — which matters more than the gap alone.

Will it heal on its own?

Often it improves substantially in the early postpartum months. But if a gap or a loss of core control persists, it responds well to targeted rehabilitation. The measure of success is not a closed gap on a ruler — it is a core that can generate tension and handle load without doming or discomfort.

How physiotherapy helps

• Re-teaching the deep abdominal wall, breath and pelvic floor to work together before load is added
• Progressing exercises gradually so the connective tissue is loaded, not overwhelmed
• Coaching everyday movements — getting out of bed, lifting the baby — to avoid repeated doming
• Building toward the activity you want to return to, at a pace your body tolerates

What to be patient with early on

In the early weeks it usually helps to hold off on repeated crunches, sit-ups and heavy straining, which can push out on the midline before it is ready. That does not mean doing nothing — it means doing the right things in the right order.

Frequently asked questions

Can diastasis be fixed without surgery?

For most people, yes. Structured rehabilitation restores function in the large majority of cases; surgery is reserved for the minority who need it.

How long does recovery take?

It varies widely. Steady, well-judged progress over weeks to months matters more than speed.

Is it ever too late to start?

No. Diastasis responds to rehabilitation months or even years after birth.

Talk to a pelvic health physiotherapist in Toronto

Every body is different, and the fastest way to understand yours is a one-on-one assessment. At SOMOM in High Park, Toronto, your visit is unhurried, explained at each step, and always at your pace. Book an assessment whenever you are ready — no referral needed.