Your baby is here, the weeks are flying by, and yet your tummy still looks a little pregnant. Maybe there is a soft ridge down the middle when you sit up, or your core just feels weaker than it used to. If that sounds familiar, you might be dealing with diastasis recti, also called abdominal separation.

The good news? It is incredibly common, it is not your fault, and there is a lot you can do about it. In this guide we cover what diastasis recti is, how to check for it at home, what helps it heal, and when it is time to see a women's health physio.

What is diastasis recti?

Diastasis recti (sometimes written as DRA or DRAM, short for diastasis of the rectus abdominis muscle) is when your two long, parallel tummy muscles separate down the middle. These are your "six pack" muscles, joined by a band of connective tissue called the linea alba.

As your baby grows, that connective tissue stretches to make room. Pregnancy hormones soften it further. Pregnancy, Birth and Baby describes the separation as a natural adaptation to your growing baby, and it is not usually painful.

How common is it?

Very. A Norwegian study that followed 300 first-time mums found diastasis recti in:

So for most mums the gap narrows on its own over the first year. For around one in three, it is still there at their baby's first birthday. That is when some extra support can really help.

Signs and symptoms of diastasis recti

You might notice:

• A visible gap, dip or soft spot between your tummy muscles, above or below your belly button
• A ridge or "doming" down the middle of your tummy when you sit up, cough or strain
• A tummy that still looks pregnant months after birth
• A weak feeling in your core, especially when lifting the car capsule, pram or a full laundry basket
• Lower back pain, because your abdominal muscles help support your back
• Pelvic floor issues such as leaking when you cough, sneeze or laugh

Some mums have a separation and no symptoms at all. Others notice it only when they return to exercise.

How to check for diastasis recti at home (the finger test)

This quick self-check takes about two minutes. Wait until at least a few weeks after birth, and skip it if you are still sore from a caesarean.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your fingertips flat across your tummy, pointing towards your toes, at the level of your belly button.
3. Gently lift your head and shoulders off the floor, as if starting a small curl up.
4. Feel for the edges of your muscles on each side. Notice how many fingers fit in the gap between them.
5. Repeat a few centimetres above and below your belly button, as the gap can be wider in some spots.

What your result means: a gap wider than one finger may mean you have some separation. Pay attention to how the gap feels too. If your fingers sink in deeply or the middle domes up, mention it to your GP or physio. They can measure it properly with their fingers, a tape measure or an ultrasound.

What causes diastasis recti, and who is more likely to get it?

It comes down to stretch and pressure. Your growing baby pushes outwards, your connective tissue stretches, and pregnancy hormones make everything more flexible. You may be more likely to have a lasting separation if:

• You have had more than one pregnancy, especially close together
• You carried a large baby, twins or more
• You gained more weight during pregnancy or are carrying extra weight
• You do a lot of heavy lifting (one study linked lifting heavy loads 20 or more times a week with higher odds)

Plenty of mums with none of these risk factors still get it. It is a normal response to growing a human, not a sign you did something wrong.

How to help diastasis recti heal

Most separations improve in the weeks and months after birth. These habits give your body the best chance.

Gentle exercises to start with

• Pelvic tilts: lying, sitting or standing with knees bent, gently tilt your pelvis backwards. Hold for 3 to 5 seconds and repeat 5 to 10 times.
• Abdominal bracing: gently draw your belly button in towards your spine while breathing normally. Hold for 5 to 10 seconds and repeat 5 to 10 times.
• Pelvic floor exercises: your pelvic floor and deep tummy muscles work as a team, so strengthening one supports the other.

Everyday habits that help

• Roll to get up. Roll onto your side and push up with your arms instead of sitting straight up in bed.
• Lift smart. Try not to lift anything heavier than your baby in the early weeks. Breathe out and gently brace as you lift.
• Support when you need it. A supportive brace or postpartum recovery shorts may help your back feel more comfortable. Ask your physio first.
• Rest. Recovery is not a race, and healing tissue needs time.

What to avoid for now

• Sit-ups, crunches and oblique curls
• Planks, push-ups or yoga poses that make your tummy dome or bulge
• Heavy lifting and straining

There is no single "best" exercise for diastasis recti. Research has not agreed on one routine that works for everyone, which is exactly why a tailored plan from a physio is so valuable.

When to see a women's health physio

Book in with your GP or a women's health physiotherapist if:

• The gap is still there or feels deep after your 6 week check
• You have back pain, pelvic pain or leaking
• Your tummy domes or bulges when you move
• You want to return to running, the gym or heavier exercise and are not sure where to start
• You notice a lump near your belly button (this can be a hernia and needs checking)

A women's health physio will check the width and depth of the gap, see how well your core is working, and build a program around your body and your goals. Many Australian physio clinics see postnatal mums, and your GP can refer you. You can also call the Pregnancy, Birth and Baby helpline on 1800 882 436 to talk it through with a maternal child health nurse.

What about surgery?

Surgery is only for a small number of mums with a large, symptomatic separation that has not improved. In Australia, abdominoplasty with muscle repair after pregnancy can attract a Medicare rebate under MBS item 30175. You need to be at least 12 months after birth, have a gap of 3cm or more on imaging, have documented symptoms such as pain or bladder issues, and have tried physio and other conservative care first. Talk to your GP if you think this applies to you.

And if your baby is a toddler (or older) and you are only just noticing it? It is never too late to get it checked.

Go easy on yourself in the fourth trimester

Healing your core happens alongside feeding, settling, broken sleep and everything else a new baby brings. Anything that lightens the load counts, whether that is accepting help with the washing, letting someone else carry the shopping in, or simplifying how you store and use your breast milk.

That is where The Milk Fairy can help. We freeze-dry your breast milk into a shelf-stable powder, packed in lightweight pouches that do not need a freezer. No more heaving bags of frozen milk in and out of a packed chest freezer or worrying about power outages. Just scoop, mix with water and feed, whether you are at home, back at work or out with the pram.

Find out how our freeze-drying service works.

Diastasis recti FAQs

Can diastasis recti heal on its own? Often, yes. Many separations narrow over the first year after birth, but around one in three mums still have one at 12 months. Gentle core work and physio support can help.

How long does diastasis recti take to heal? It varies. Many mums see improvement within the first few months. Others take a year or more, especially without targeted exercises.

How many finger widths is diastasis recti? A gap wider than one finger may suggest separation. Studies often use two finger widths or more as the cut-off. Depth and tension matter as much as width, so get it checked by a physio.

Can I do sit-ups with diastasis recti? It is best to avoid sit-ups and crunches until a physio says your core is ready. They can increase pressure on the separated muscles.

Does diastasis recti cause back pain? It can. Your tummy muscles help support your spine, so a weaker core can contribute to lower back pain.

Can you get diastasis recti after a caesarean? Yes. It is caused by pregnancy itself, so it can happen whether you birth vaginally or by caesarean.

Is it too late to fix diastasis recti years after having a baby? No. A women's health physio can still help, even years later.

Does breastfeeding affect diastasis recti? There is no strong evidence that breastfeeding causes or worsens diastasis recti. Do watch your posture during feeds and pumping, and use pillows so you are not hunching forward.

Sources and disclaimer

This article is general information only and is not medical advice. Please speak with your GP, midwife or a women's health physiotherapist about your own recovery.

• Abdominal separation (diastasis recti), Pregnancy, Birth and Baby (Healthdirect Australia)
• Diastasis recti abdominis during pregnancy and 12 months after childbirth, Sperstad et al., British Journal of Sports Medicine, 2016
• Effect of a postpartum training program on the prevalence of diastasis recti abdominis, Gluppe et al., Physical Therapy, 2018
• Patient updates: Medicare item 30175, Australian Society of Plastic Surgeons