Diastasis Recti

It’s completely normal for the abdominal muscles to separate during pregnancy, making room for a growing baby. For a lot of women, that gap (diastasis recti) doesn’t fully close on its own afterward, which can leave the core feeling weak, affect posture, and contribute to lower back pain if it’s not properly addressed.

What diastasis recti is

The two sides of the rectus abdominis (the “six-pack” muscle) are connected by a band of connective tissue called the linea alba, which naturally stretches and thins as pregnancy progresses. After delivery, this tissue is meant to gradually regain tension and the gap to narrow. In many women, particularly after multiple pregnancies or larger babies, that recovery is incomplete without targeted rehabilitation.

How to tell if you have it

A noticeable gap or doming/bulging along the midline of the abdomen, particularly when doing a sit-up type movement or straining, is the classic sign. Some women also notice a feeling of weakness through the core, lower back discomfort, or that their abdomen looks different than expected months after delivery despite returning to a normal weight. A physiotherapist can measure the gap directly and confirm what’s going on.

Why generic ab exercises can make it worse

Standard crunches and sit-ups increase pressure directly on the already-stretched linea alba, and can worsen the separation rather than help it. This is one of the most common mistakes women make trying to “get their abs back” after pregnancy without guidance, the wrong type of exercise, done with good intentions, actively works against recovery.

What treatment involves

A structured core rehabilitation programme focuses on deep core activation first, engaging the transverse abdominis and pelvic floor correctly, before progressing to more demanding movements. This is combined with breathing pattern retraining (how you brace during daily movement matters) and, once the foundation is solid, a careful progression toward more functional strength work.

What to expect

Most women see a meaningful narrowing of the gap and a real improvement in core strength and confidence with a properly followed programme, though the timeline varies depending on how significant the separation is and how consistently the exercises are done. We check progress regularly and adjust the plan as your core gets stronger.

When to get it assessed

If it’s been more than eight weeks since delivery and you’re noticing abdominal doming, a visible gap, or ongoing core weakness or back pain, it’s worth a proper assessment rather than guessing at exercises online.

It’s never “too late” to address it

A common misconception is that diastasis recti can only be treated in the months right after delivery. In reality, women address separation successfully years after their last pregnancy, the connective tissue can still respond well to a properly structured programme regardless of how long it’s been, so it’s worth having assessed whenever it’s bothering you, not just in the early postpartum window.

Getting started

Alpha Physiotherapy is on PWD Road, Media Town, Rawalpindi. Book an assessment and we’ll measure exactly what’s going on and build the right core rehabilitation programme for you.