Diastasis Recti (Abdominal Separation)
Medically reviewed by Dr. Lisa Okafor, MD, FACOG · Board-Certified OB-GYN
Content reviewed against published ACOG, NIH, NIH guidelines
Last reviewed:
Your health matters just as much as your baby's. If you are dealing with diastasis recti (abdominal separation), here is what you need to know.
The short answer
Diastasis recti is a separation of the left and right sides of the rectus abdominis (the "six-pack" muscles) along the midline of the abdomen. It is very common during and after pregnancy, occurring in up to two-thirds of women by the third trimester. Many cases resolve on their own within the first few months postpartum, and targeted core rehabilitation exercises can help close the gap.
Key takeaways
- Diastasis recti is a separation of the left and right sides of the rectus abdominis (the "six-pack" muscles) along the midline of the abdomen. It is very common during and after pregnancy, occurring in up to two-thirds of women by the third trimester. Many cases resolve on their own within the first few months postpartum, and targeted core rehabilitation exercises can help close the gap.
- Usually normal when: A soft, somewhat wide gap along the midline of the abdomen in the first weeks after delivery
- Call your doctor if: You notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia
- Varies by age — see the age-by-age breakdown below
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What Parents Should Know
According to ACOG, NIH guidelines, diastasis recti is a separation of the left and right sides of the rectus abdominis (the "six-pack" muscles) along the midline of the abdomen. It is very common during and after pregnancy, occurring in up to two-thirds of women by the third trimester. Many cases resolve on their own within the first few months postpartum, and targeted core rehabilitation exercises can help close the gap. At 0-2 weeks postpartum, in the immediate postpartum period, nearly all women will have some degree of abdominal separation. Your uterus is still shrinking back to its pre-pregnancy size, and the abdominal wall is stretched and lax. This is not the time to test for or worry about diastasis recti. Focus on rest and basic recovery. It is generally considered normal when a soft, somewhat wide gap along the midline of the abdomen in the first weeks after delivery. However, you should contact your pediatrician promptly if you notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia.
Normal vs. Concerning
By Age
What to expect by age
0-2 weeks postpartum
In the immediate postpartum period, nearly all women will have some degree of abdominal separation. Your uterus is still shrinking back to its pre-pregnancy size, and the abdominal wall is stretched and lax. This is not the time to test for or worry about diastasis recti. Focus on rest and basic recovery.
2-6 weeks postpartum
As swelling decreases and your uterus continues to involute, you may notice a visible ridge or gap running down the middle of your abdomen, especially when you strain to sit up. Avoid crunches and heavy lifting during this period. Gentle core engagement exercises, like diaphragmatic breathing and gentle abdominal bracing, can be started safely.
6-12 weeks postpartum
Your postpartum checkup is a good opportunity to have your provider assess for diastasis recti. A gap of about one to two finger-widths is common and often improves with targeted exercise. A physical therapist specializing in postpartum recovery can teach you safe core strengthening techniques that bring the muscles back together rather than push them further apart.
3-6 months postpartum
With consistent rehabilitation exercises, many women see significant improvement by this stage. The focus should be on deep core muscles, including the transverse abdominis, rather than traditional abdominal exercises like crunches or sit-ups, which can worsen the separation. Progress is gradual but steady for most women.
6-12 months postpartum
If the gap has not closed significantly despite consistent exercise, discuss next steps with your provider. Most women achieve functional recovery even if a small gap remains. In rare, severe cases where the separation significantly affects core function or quality of life, surgical repair may be discussed, but this is typically considered only after conservative treatment has been fully tried.
What to Tell Your Pediatrician
- Describe when you first noticed diastasis recti (abdominal separation) and how it has changed over time.
- Note your baby's current age and which age-specific patterns you are seeing.
- Mention if the gap feels wider than two finger-widths at your 6-week postpartum visit.
- Mention if you have lower back pain that you suspect may be related to poor core support.
- Bring a list of any questions or observations you want to discuss at the appointment.
What Should You Do?
When to take action
- A soft, somewhat wide gap along the midline of the abdomen in the first weeks after delivery
- A visible bulge or ridge along the midline when you strain to sit up from lying down
- Gradual narrowing of the gap over the first few months with appropriate exercise
- Some residual looseness in the abdominal wall that improves slowly over months
- The gap feels wider than two finger-widths at your 6-week postpartum visit
- You have lower back pain that you suspect may be related to poor core support
- You notice doming or coning of your abdomen during everyday activities like lifting your baby
- Your symptoms are not improving after several weeks of targeted core rehabilitation
- You notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia
- You have severe abdominal pain with swelling, nausea, or vomiting near the site of the separation
What You Can Do at Home
- Keep track of when you notice diastasis recti (abdominal separation) — noting the time of day, duration, and any triggers can help your pediatrician.
- Remember that a soft, somewhat wide gap along the midline of the abdomen in the first weeks after delivery — this is generally within the range of normal.
- At 0-2 weeks postpartum, focus on observation rather than intervention unless your pediatrician advises otherwise.
- Prioritize your own rest and nutrition. Accept help when offered, and do not hesitate to reach out to your healthcare provider.
- While monitoring at home, seek immediate care if you notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia.
Related Resources
Postpartum Recovery Guide
Week-by-week postpartum recovery timeline and warning signs.
Month-by-Month Development
Detailed monthly development guides from birth through 24 months.
When to Call the Doctor
General guide on when to call the pediatrician, visit urgent care, or go to the ER.
Frequently asked questions
Is diastasis recti (abdominal separation) normal?
When should I call the doctor about diastasis recti (abdominal separation)?
When is diastasis recti (abdominal separation) normal?
What causes diastasis recti (abdominal separation)?
What should I mention to my pediatrician about diastasis recti (abdominal separation)?
Is diastasis recti (abdominal separation) normal at 0-2 weeks postpartum?
Is diastasis recti (abdominal separation) normal at 2-6 weeks postpartum?
Should I go to the ER for diastasis recti (abdominal separation)?
Does diastasis recti (abdominal separation) go away on its own?
References
- [1]American College of Obstetricians and Gynecologists. Exercise After Pregnancy. ACOG FAQ, 2022. ACOG
- [2]Sperstad JB, et al. Diastasis recti abdominis during pregnancy and 12 months after childbirth. British Journal of Sports Medicine, 2016. NIH
- [3]Benjamin DR, et al. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy, 2014. NIH
Doctor Visit Checklist
Bring this checklist to your next pediatrician visit to discuss Diastasis Recti (Abdominal Separation).
Things to mention
- Describe when you first noticed diastasis recti (abdominal separation) and how it has changed over time.
- Note your baby's current age and which age-specific patterns you are seeing.
- Mention if the gap feels wider than two finger-widths at your 6-week postpartum visit.
- Mention if you have lower back pain that you suspect may be related to poor core support.
- Bring a list of any questions or observations you want to discuss at the appointment.
Observations to share
- The gap feels wider than two finger-widths at your 6-week postpartum visit
- You have lower back pain that you suspect may be related to poor core support
- You notice doming or coning of your abdomen during everyday activities like lifting your baby
Urgent signs to report immediately
- You notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia
- You have severe abdominal pain with swelling, nausea, or vomiting near the site of the separation
My notes
From ismybabyalright.com — free, evidence-based baby health guides
All content follows our editorial policy and is reviewed against published clinical guidelines.
2,705 evidence-based guides6 authoritative medical sources5 medical advisory board members
Related Resources
Bottom line
Most cases of diastasis recti (abdominal separation) are normal. Talk to your pediatrician if you notice a painful bulge in your abdomen that does not flatten when you lie down, which could indicate a hernia.
Trust your instincts. If something feels wrong, reach out to your pediatrician. Worrying about your baby means you care — that is a good thing.
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