Have you noticed a bulge or “gap” in the middle of your tummy, especially when you sit up or do crunches?
You might be dealing with Diastasis Recti, also known as abdominal separation — a common yet often misunderstood condition.
The good news is, it’s treatable with the right physiotherapy care.
What Is Diastasis Recti?
Diastasis Recti happens when the connective tissue (linea alba) between your left and right abdominal muscles stretches or weakens, causing a visible or palpable gap.
This reduces core strength and stability, often leading to discomfort or posture problems.
It’s most commonly seen during or after pregnancy, but it can also affect men and women of all ages — especially those who do strenuous workouts or have weight fluctuations.
Common Causes of Diastasis Recti
Pregnancy – The most common cause, especially after multiple pregnancies, twins, or large babies, as the growing belly stretches the abdominal wall.
Obesity or sudden weight gain – Increases constant pressure on the abdominal tissue.
Incorrect abdominal workouts – Overdoing crunches, sit-ups, or heavy lifting with poor form can worsen the separation.
What Can Happen If Left Untreated?
Ignoring diastasis recti can lead to other issues because your core muscles do much more than just help you look fit — they support your spine, posture, and internal organs.
Here are a few common complications:
Umbilical hernia – A small bulge or protrusion around the belly button due to weak abdominal walls.
Poor digestion or bloating – The abdominal muscles can’t support your organs properly, leading to discomfort.
Pelvic floor dysfunction – When your core is weak, your pelvic floor muscles take extra strain, leading to urinary leakage, heaviness, or pain.
Lower back pain and poor posture – A weak core can affect balance and trunk stability, making daily activities like bending or lifting more difficult.
How Physiotherapy Helps Treat Diastasis Recti
The good news? Physiotherapy can help repair and strengthen your core safely and effectively — without surgery in most cases.
Here’s how a pelvic health or musculoskeletal physiotherapist can help:
1. Muscle Activation and Stimulation
Your physiotherapist may use electrotherapy or neuromuscular stimulation to help re-activate the deep abdominal muscles and restore proper muscle engagement.
2. Targeted Core Strengthening
Not all core exercises are safe for diastasis recti.
In fact, traditional crunches or planks can make it worse if done incorrectly.
Your physio will guide you through safe, progressive core stability exercises like:
Deep transverse abdominis activation
Pelvic tilts and breathing coordination
Heel slides and bridging exercises
Gentle modified planks (when appropriate)
These focus on reconnecting your core and pelvic floor, improving stability, posture, and confidence.
3. Posture and Movement Training
Your physiotherapist will teach you how to move, lift, and exercise correctly — reducing strain on your abdomen while supporting daily movements.
4. Post-Surgery Rehabilitation
If your diastasis recti is severe and requires surgery, physiotherapy is still essential afterward.
Rehab focuses on restoring strength, flexibility, and proper muscle coordination to ensure long-term recovery and prevent recurrence.
Takeaway: Healing from the Inside Out
Diastasis recti is common, but not something you have to live with.
With the right physiotherapy approach, you can rebuild your core, improve your posture, and restore confidence in your body.
At Relive Physio & Rehab, our team of physiotherapists provides personalized core and pelvic health programs tailored to your condition — whether you’re a new mum, fitness enthusiast, or simply want to regain your core strength safely.
