What is Diastasis Recti?

Women’s Health with Lauren
A four-part series from the Nicky Snazell Clinic

Abdominal separation is common during and after pregnancy, but it’s often misunderstood. Find out what it is, how to recognise it and when treatment can help you regain strength and confidence.

If you’ve noticed a little bulge or gap down the middle of your tummy – especially after having a baby – you might have wondered ‘is this normal’?

Here’s some good news:

What you’re noticing could be diastasis recti, and it’s actually a completely normal part of the pregnancy and postpartum journey. Your body has wonderfully adapted to make room for your growing baby. Have you ever noticed how your tummy feels when you’re stressed, anxious or haven’t been eating well? Maybe you feel bloated, constipated or just ‘off’.

What many women don’t realise is that your gut and pelvic floor are deeply connected – physically, functionally and even emotionally.

What exactly is Diastasis Recti?

Diastasis recti (or ab separation) happens when the two sides of your abdominal muscles gently move apart as your belly expands during pregnancy.

In between those muscles is a stretchy line of tissue called the linea alba. Think of it like a soft elastic band – it stretches to accommodate your bump. For many women, it gradually firms back up after birth. For others, it takes a bit longer and needs a little extra support – totally normal, totally natural.

Everyone’s body is different, but you might spot things like:

• A doming or bulging along your midline when you sit up or strain
• A feeling like your core is weak
• Lower back discomfort or a feeling of heaviness through your tummy
• Struggling to reconnect with your core during exercise

If that sounds familiar – please know, it’s simply a sign of your body asking for a bit of gentle retraining and reconnection.

Healing is about connection, not perfection:

The goal isn’t to close the gap completely or to chase a flat stomach. Instead, it’s about helping your body work as a team again – your deep core, your breath, and your pelvic floor all supporting you together.

With the right guidance, you can absolutely feel stronger and more stable through your middle, move without pain or discomfort and return to exercise and daily life with confidence.

Healing takes time – and that’s okay. Your body knows how to recover. It just needs a little help and patience.

How Physiotherapy Can Help:

A pelvic health physiotherapist can assess your tummy and pelvic floor and guide you through gentle, safe exercises to help rebuild your strength from the inside out.

Together, we’ll focus on:

• Breathing techniques to support your core
• Gentle activation of your deep abdominal muscles
• Smart movement patterns for lifting, carrying and exercising
• Gradual progression to help you feel confident and strong

Your body is strong and still yours

It’s easy to feel frustrated when your core doesn’t feel like it used to, but remember, your body has done something incredible! For guidance on reconnecting with your core and rebuilding your strength, get in touch!

If you feel you need help to improve your gut- pelvic floor connection, then call to make an appointment with Lauren

Call Now: 01889 881488