The gap is only one clue. Here is what else your body may be telling you
The common signs of diastasis recti after pregnancy, the symptoms that point to something else, and when to get checked.
Quick answer
The most common signs of diastasis recti are a ridge or dome down the middle of your tummy when you sit up or strain, a soft gap you can feel above or below your belly button, and a belly pooch that lingers months after birth. Some mums also notice a weak or disconnected core, lower back discomfort, or bloating, although those have many other causes. A painful lump at the belly button, severe pain or leaking and pelvic heaviness are reasons to see your GP, midwife or a women's health physiotherapist rather than self-diagnose.
of first-time mothers had diastasis recti at 6 weeks postpartum (Sperstad et al., British Journal of Sports Medicine, 2016)
of gap width was the threshold that study used to define diastasis, measured by touch at and around the belly button
still had diastasis recti at 12 months postpartum (Sperstad et al., 2016)
What is diastasis recti?
Diastasis recti is a widening of the gap between the two vertical bands of your "six-pack" muscles, the rectus abdominis, where the connective tissue between them (the linea alba) stretches and thins during pregnancy. It is a normal adaptation to a growing baby, and for many mums the gap narrows on its own in the months after birth. For others it lingers, and that is when symptoms tend to be noticed.
33.1%
60%
45.5%
32.6%
Source: Sperstad et al., British Journal of Sports Medicine, 2016 (300 first-time mothers).
8 common signs of diastasis recti
1. A ridge or dome down the middle of your tummy
The classic sign is a tent-shaped ridge running vertically along your midline when you sit up from lying down, cough or lift. Our guide to coning vs doming explains what each shape means.
2. A soft gap you can feel with your fingers
Lying on your back and gently lifting your head, you may feel a dip between the muscle bands, often at, above or below the belly button. A diastasis recti self-check walks you through doing this properly.
3. A belly pooch that lingers
A lower-tummy bulge that stays months after birth, even as other things settle, is one of the most common reasons mums start asking questions. It is not always diastasis, though; our piece on whether a mum pooch is fat or diastasis helps you tell the difference.
4. A tummy that looks bigger as the day goes on
Many mums notice their belly looks flatter in the morning and rounder by evening or after meals. A stretched midline offers less support against normal bloating and pressure, so the change can be more visible.
5. A core that feels weak or disconnected
Some mums describe feeling as if their middle "is not there", finding it harder to sit up from lying down, lift a car seat or keep good posture while feeding.
6. Lower back discomfort
Cleveland Clinic lists lower back pain among possible symptoms, but the research is mixed. Sperstad and colleagues found no difference in lumbopelvic pain between women with and without diastasis at 12 months. We dig into this in diastasis recti and lower back pain.
7. Changes in posture
A forward-tilting pelvis, flared lower ribs or a tendency to slump can go hand in hand with a stretched abdominal wall, though feeding, carrying and tiredness play a big part too.
8. Bloating or constipation
Cleveland Clinic also mentions bloating and constipation. Both are very common after birth for many other reasons, so treat them as supporting clues, not proof. Our guide to postpartum bloating vs diastasis recti covers how to tell them apart.
Signs that point to something else
| What you notice | Could be | What to do |
|---|---|---|
| A soft ridge along the midline that settles when you relax | Diastasis recti | Try a self-check; mention it at your postnatal check |
| A round lump at or near the belly button, especially if tender | Umbilical hernia | See your GP; read diastasis recti vs umbilical hernia |
| Heaviness, dragging or a bulge in the vagina | Pelvic organ prolapse | See your GP or a women's health physiotherapist |
| Leaking when you cough, sneeze or jump | Pelvic floor weakness | Pelvic floor exercises; get assessed if it persists |
| Severe tummy pain, fever, or a red or oozing C-section wound | Infection or another complication | Contact your GP, midwife or NHS 111 urgently |
When to see a professional
The NHS advises raising any concerns about your tummy at your six to eight week postnatal check. Ask for a referral to a women's health physiotherapist if the gap is not improving after several months, if you have pain, or if you notice leaking, pelvic heaviness or a lump. A physiotherapist can measure the gap, check how the midline tissue responds when you engage your core, and tailor exercises to you.
What to do next
If your signs point to diastasis recti and your GP or midwife is happy for you to exercise, gentle, breath-first deep core work is the usual starting point. Our buyer's guide to a diastasis recti exercise PDF explains what a good plan should include, compares downloadable guides with apps, videos and physio, and includes a gentle sample week to try first.
Spotted the signs and want a gentle place to start?
The Core Reconnect Program begins with breathing and deep core activation, then builds through staged, diastasis-aware progressions in 10 to 15 minutes a day. One-time purchase, no subscription. Use code GLOW20 for 20% off. Results vary from mum to mum.
Frequently asked questions
What does diastasis recti look like?
It often shows as a vertical ridge or dome down the middle of the tummy when you sit up, cough or strain, and sometimes as a lingering lower-belly pooch. When you relax, the ridge usually settles.
Does diastasis recti hurt?
The gap itself is usually not painful. Some mums report lower back or pelvic discomfort, but research on the link is mixed. Sharp or persistent pain, or a tender lump at the belly button, should be checked by your GP.
How do I know if I have diastasis recti or just belly fat?
Diastasis recti tends to show as a ridge or dip along the midline that changes when you engage your core, while fat is spread more evenly and feels the same either way. A gentle self-check or a physiotherapist assessment can confirm it.
Can you have diastasis recti years after giving birth?
Yes. In the Sperstad et al. study, around a third of first-time mothers still had diastasis recti at 12 months postpartum, and some mums notice it years later, often after a second pregnancy.
Should I see a doctor for diastasis recti?
Mention it at your postnatal check. See your GP or a women's health physiotherapist sooner if you have pain, a lump at the belly button, leaking, pelvic heaviness or a gap that is not improving.
Sources: Sperstad JB et al., Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain, British Journal of Sports Medicine, 2016; Cleveland Clinic, Diastasis Recti; NHS, Your post-pregnancy body and Your 6-week postnatal check.
This article is general education, not medical advice. It cannot diagnose diastasis recti or any other condition. Results vary from mum to mum. Please speak to your GP, midwife or a women's health physiotherapist about any symptoms, especially after a C-section or if you have pain, leaking or pelvic heaviness.