Diastasis Recti: Why the Gap Isn’t the Real Problem

If you have recently had a baby and searched for information about ‘diastasis recti’ or ‘abdominal muscle separation after baby’ or ‘mummy tummy’ online, chances are that you have come across some alarming advice such as:

• “Never do crunches again”

• “Your core is broken”

• “You must close the gap before exercising”

• “You’ll make it worse if you lift anything heavy”

  
  

As a pelvic health physiotherapist, I want to gently reassure you that ‘Your body is not broken. And the gap is not the villain!’

What Is Diastasis Recti?

Diastasis recti refers to a separation of the rectus abdominis muscles along the connective tissue in the middle of the abdomen, known as the linea alba. In simple terms, diastasis recti means the two “six-pack” muscles at the front of your abdomen have moved slightly apart.

During pregnancy, your belly expands to make room for your growing baby. As it stretches, the strong tissue in the middle of your tummy thins and widens. This allows your body to adapt safely. Almost all women will have some degree of separation by the end of pregnancy.

After birth, that stretched tissue begins to recover. For some women, the gap narrows quickly. For others, it takes longer. And for many, a small gap remains, which is often completely fine. In the majority of women, it improves gradually over time without aggressive intervention.

So, having a gap does not mean your core is broken. It does not mean you have done something wrong. And it does not automatically mean you need to “fix” it urgently!

What matters more than the size of the gap?

How your tummy functions - Can you move comfortably? Lift your baby? Are you able to exercise without pain or heaviness? Feel supported through your middle? These are much more important indicators of recovery than the number of fingers that fit between the muscles.

You may also notice a small ridge or 'doming' along the midline when you sit up or strain. This is simply pressure pushing outward through tissue that is still regaining strength. In many cases, this improves with gradual strengthening and better pressure control and not with avoiding movement altogether. Like any other muscle group, it responds to gentle, progressive strengthening. With the right guidance, most women can return to lifting, gym training, running and normal daily activities safely.

At Praxis Rehab Physiotherapy, apart from simply measuring the width of the gap, which is only one small piece of the puzzle, the assessment also includes:

• assessing the ability of the muscles around the abdominal wall to generate tension

• how well the abdominal wall coordinates with breathing

• how the pelvic floor functions

• how the body transfers load during functional tasks such as lifting, rolling, or returning to exercise

  
  

A common question I am asked is whether crunches are “bad” for diastasis recti. The honest answer is NO exercise is inherently bad in isolation. What matters is timing, load tolerance and progression. Just like any other muscle group in the body, the abdominal wall adapts to gradual and appropriate loading. The key question is not whether a movement is allowed, but whether your body is ready for that level of demand at this stage of recovery.

If you are experiencing abdominal discomfort, persistent bulging associated with pain, back pain, pelvic heaviness, urinary leakage, or a sense of instability when lifting or exercising, a personalized assessment can provide clarity and direction.

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