Diastasis Recti: What It Is and How to Heal
by Cradle
Diastasis recti — the separation of the abdominal muscles during pregnancy — affects up to 60% of women. It's one of the most common postpartum conditions, and yet so many moms have never heard of it until they're dealing with it.
What Is Diastasis Recti?
During pregnancy, as your uterus expands, the two columns of abdominal muscles (rectus abdominis) can separate along the connective tissue (linea alba) that runs down the middle of your stomach. This separation is called diastasis recti (DR).
How to Check If You Have It
- Lie on your back with your knees bent
- Place your fingertips horizontally across your midline at your belly button
- Slowly lift your head and shoulders as if doing a crunch
- Feel for a gap — a width of more than 2 fingers suggests DR
For an accurate assessment, see a women's health physiotherapist.
Common Symptoms
- A visible 'dome' or ridge down the middle of your stomach during movement
- Lower back pain and poor core stability
- A feeling of weakness in the trunk
- Difficulty with everyday activities like getting up from a lying position
Exercises That Help
A specialist physiotherapist can design a tailored recovery program. Generally, focus on breathing, deep core activation, and gradual loading. Avoid traditional crunches, sit-ups, and planks until cleared.
Clothing That Supports Recovery
During the healing process, gentle abdominal support from clothing like the BellyBloom Leggings can help with comfort and awareness during daily movement.
Explore Cradle's Maternity Collection for postpartum recovery essentials.