Diastasis Recti After Pregnancy: Signs, Causes & How to Heal Properly

Diastasis recti is the partial or complete separation of the rectus abdominis — the paired vertical muscles that run down the centre of the abdomen — along the connective tissue strip known as the linea alba. During pregnancy, the growing uterus places progressive outward pressure on the abdominal wall. This gradually stretches and thins the linea alba, causing the two sides of the muscle to drift apart. The result is a weakened abdominal core that can no longer function as an integrated unit. Research suggests that more than 60% of women have some degree of diastasis recti during pregnancy or in the postpartum period — making it far more common than many people realise. Risk factors include multiple pregnancies, a large baby, a twin or multiple pregnancy, and a naturally narrower pelvis.

The most visible sign of diastasis recti is a ridge or bulge that runs vertically down the centre of the abdomen — particularly noticeable when you sit up from lying flat, cough, or strain your core. Many women mistake this for residual belly fat and feel frustrated that diet and exercise do not seem to shift it. Beyond the visible changes, diastasis recti commonly causes chronic lower back pain, pelvic girdle pain, a general sense of core weakness or instability, and — because the pelvic floor and the deep abdominal muscles work as a connected system — it can contribute to urinary leakage and difficulty with bowel movements. You can perform a simple self-check: lie on your back with knees bent, place your fingertips horizontally across your navel, and slowly lift your head as if beginning a crunch. If you feel a gap or softness where your fingers sink between the muscle bellies, this warrants a professional assessment.

One of the most important things to understand about diastasis recti is that the wrong exercise can actively make it worse. Traditional sit-ups, heavy lifting, intense plank holds before the core is ready, and any exercise that causes the abdomen to dome or bulge outward can increase separation rather than close it. The foundation of effective rehabilitation is targeted activation of the deep core muscles — particularly the transverse abdominis, which acts like a natural corset around the spine and internal organs — combined with careful retraining of breathing patterns and intra-abdominal pressure management. A women's health physiotherapist experienced in postnatal rehabilitation can design a safe, progressive programme tailored to the degree of separation and your individual recovery stage. For most women, consistent targeted exercise over several months produces meaningful improvement.

At THE FIT CLINIC, 8F EM Tower EMSPHERE, Sukhumvit, Bangkok, we offer specialist postpartum assessment and a comprehensive approach to diastasis recti recovery. Beyond physiotherapy-based core rehabilitation, we offer complementary treatments where appropriate — including the magnetic chair to strengthen the pelvic floor and deep core musculature, and Morpheus8 to improve the elasticity and texture of abdominal skin that has been significantly stretched. If you have noticed a gap, a bulge, or persistent back and pelvic pain after having a baby, please do not continue exercising through the problem without guidance — the wrong movements can undo weeks of progress. Book a consultation via Line @THEFITBKK or online today. The earlier you address diastasis recti, the faster and more complete your recovery will be.