Diastasis Recti After Birth
What It Is, How to Tell If You Have It, and What Actually Helps
You’re a few weeks or months postpartum, and something just feels… different.
Maybe your belly still looks a bit pregnant.
Maybe your core feels disconnected or weaker than you expected.
Maybe you're noticing a ridge down the center of your abdomen when you sit up, lift your baby, or cough.
If you’re wondering “Is this normal?” or “Could this be diastasis recti?”—you’re not alone.
Let’s break it down in a way that’s grounded, gentle, and actually helpful.
What is diastasis recti?
Diastasis recti is the natural separation of the abdominal muscles that happens during pregnancy to make space for a growing baby. For some people, those muscles move back together after birth. For others, the tissue between them stays stretched and doesn’t fully reconnect on its own.
This can leave a gap down the center of your abdomen—sometimes just a finger-width wide, and sometimes more.
It’s incredibly common (especially after multiple pregnancies), and it is not your fault. Diastasis recti is a pressure and tension issue—not a willpower or strength issue.
How can you tell if you have it?
Some people notice it right away. Others don’t realize until months—or even years—after birth.
Here are some signs that might suggest you have diastasis recti:
A visible ridge or dip down your midline when you engage your core (like sitting up or coughing)
A feeling of instability or weakness in your abdominal area
Low back pain or poor posture
A belly that still “domes” or pushes outward, especially above or below the belly button
Difficulty with certain movements that used to feel easy
You can try a gentle self-check, but ideally, this is something you do with a pelvic floor physiotherapist or trained postpartum practitioner. They’ll assess the width and depth of the separation, as well as how your core is functioning overall.
Why does it matter?
Diastasis recti isn’t dangerous—but it can impact how you feel in your body.
For some, it causes discomfort, instability, or frustration when clothes don’t fit the same way. For others, it affects how they move, lift their baby, or return to exercise. In some cases, it’s connected to pelvic floor symptoms like leaking or pressure.
Understanding what’s happening in your core isn’t about rushing to “fix” your body. It’s about reconnecting with it—with support and strategies that actually meet you where you are.
What helps?
The best support for diastasis recti is gentle, progressive core rehabilitation that focuses on tension, breath, posture, and alignment. This might include:
Seeing a pelvic floor physiotherapist who understands postpartum recovery
Avoiding core exercises that increase pressure in the wrong way (like crunches, full planks, or sit-ups in the early phase)
Learning how to manage intra-abdominal pressure while lifting, feeding, or carrying your baby
Strengthening deep core muscles like the transverse abdominis and pelvic floor
Patience and consistency—this is slow and subtle work
Your recovery doesn’t need to follow anyone else’s timeline. And your core doesn’t need to look like it did before to be strong, functional, and deeply yours.
Let’s talk about the emotional piece
Our culture has a lot to say about “getting your body back” after birth. But the truth is: your body didn’t go anywhere. It evolved. It adapted. It carried you through something massive.
Diastasis recti isn’t a flaw. It’s a natural outcome of the expansive, demanding process your body just went through.
At Tender.ly, we don’t rush your recovery. We offer gentle, affirming support that helps you rebuild trust with your body—on your terms.
Whether you’re newly postpartum or years into parenting, it’s never too late to reconnect with your core.
Ready to take the next step?
We can walk through gentle strategies in a postpartum planning session or connect you with providers who specialize in neuroaffirming, body-informed rehab.
Because postpartum is not just a phase. It’s a transformation—and you deserve support every step of the way.
This blog was written by Alix, a dedicated doula in Montreal, Canada, and the founder of TENDER.LY. She provides expert pregnancy, birth, postpartum, and infant feeding support to help families feel confident and cared for. Whether you're preparing for birth, navigating the fourth trimester, or looking for feeding guidance, Alix offers compassionate, personalized support.