Diastasis Recti: How to Check and What to Do
Diastasis recti is a separation of the abdominal muscles down the midline that affects about 6 in 10 people after pregnancy, and you can screen for it at home with a simple finger-gap check. A gap wider than about 2 centimeters, or roughly two or more fingers, suggests diastasis recti. This self-check is a starting point, not a diagnosis — a pelvic-floor physical therapist can confirm it and guide rehab.
What diastasis recti is
Your two vertical "six-pack" muscles (the rectus abdominis) are joined down the middle by a band of connective tissue called the linea alba. During pregnancy the growing uterus stretches that band, and the muscles can separate. After birth the gap often narrows on its own over weeks to months, but for some people it stays wide or the tissue stays slack.
It is very common — roughly 6 in 10 people have some degree of separation after childbirth. Signs include a midline bulge or ridge when you sit up, a belly that still looks pregnant, low-back or pelvic discomfort, or a feeling of core weakness.
How to do the finger-gap self-check
Try this when your bladder is empty and your belly is relaxed:
- Lie on your back with your knees bent and feet flat on the floor
- Place your fingers, palm facing you, just above your belly button, pressed gently into your abdomen
- Relax your belly, then slowly lift your head and shoulders an inch or two off the floor
- Feel for the edges of the muscles on each side and note how many fingers fit in the gap
- Repeat at your belly button and a few inches below it, since the gap can differ by spot
- Also notice the tissue: a shallow, springy gap means better linea alba tension; a soft, deep gap that your fingers sink into means weaker tension
What your finger-gap result suggests
| Finger gap | What it may mean | Next step |
|---|---|---|
| Less than ~2 fingers, springy | Within the typical range as you heal | Gentle core and breathing work; recheck over time |
| ~2 fingers | Borderline; watch the tension, not just the width | Start safe rehab; consider a pelvic-floor PT assessment |
| More than 2 fingers, soft and deep | Likely diastasis recti | See your provider or a pelvic-floor physical therapist |
| Any gap with doming, pain, leaking, or a bulge | Core not managing pressure well | See a pelvic-floor PT before progressing exercise |
Safe vs unsafe movements early on
The goal is to build deep-core control without bulging the midline:
- Start with: gentle belly breathing, deep core (transverse abdominis) activation, pelvic tilts, and pelvic-floor coordination
- Progress slowly to supported moves your PT clears, watching that the midline stays flat
- Avoid for now: crunches, sit-ups, and full planks or push-ups, which push the abdomen outward
- Avoid double-leg lifts, scissors, and deep twists or back-bends (like boat pose or unsupported "downward dog") that strain the midline
- Stop any move that causes coning or doming along the midline, pain, or downward pressure on the pelvic floor
- Roll to your side to get up instead of sitting straight up from lying down
See your provider or a pelvic-floor PT if
- Your gap is wider than about two fingers, or the tissue feels soft and deep
- You see a bulge, ridge, or coning along your midline when you sit up or lift
- You have ongoing low-back, hip, or pelvic pain, or a feeling that your core gives out
- You leak urine, feel pelvic heaviness or pressure, or notice a bulge in the vagina
- You have a painful lump or bulge at the belly button or midline that does not reduce, which could be a hernia and needs prompt evaluation
Reflects Cleveland Clinic, Mayo Clinic, and ACOG postpartum guidance, 2024-2026.
Related questions
- Will diastasis recti close on its own?
- Often it narrows on its own in the first weeks to months after birth as tissue recovers. If a gap wider than about two fingers, a midline bulge, or core weakness persists past 8 to 12 weeks, targeted rehab with a pelvic-floor physical therapist usually helps, and surgery is reserved for select cases.
- What exercises should I avoid with diastasis recti?
- Early on, skip moves that bulge the abdomen outward: crunches, sit-ups, full planks and push-ups, double-leg lifts, scissors, and deep twists or back-bends. Watch for doming along the midline and stop if you see it. A pelvic-floor PT can tell you when these are safe to add back.
- Can I fix diastasis recti without surgery?
- Most people improve without surgery through gradual deep-core and pelvic-floor rehab guided by a physical therapist. Surgery is considered mainly for a large, persistent gap, a hernia, or significant symptoms that do not respond to rehab. Ask your provider what fits your case.
- How do I know if it is diastasis recti or a hernia?
- Diastasis recti is a soft midline separation with no contents pushing through. A hernia is a distinct bulge, often at the belly button, that may be firm or tender and does not flatten when you relax. A painful or non-reducing bulge needs prompt medical evaluation.
Sources & further reading
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