Diastasis Recti in Pregnancy: How to Reduce the Risk Before Birth
Although diastasis recti is common in pregnancy, many women only learn about it once their bump feels different, or their core feels weak. Sometimes it’s simply because their midwife mentions it in passing.
The good news is that you can lower the risks, stay stronger and support your body with simple steps. Our guide breaks it down in clear language, with a focus on what actually helps during pregnancy.
What Diastasis Recti Is
Diastasis recti is the natural widening of the gap between the abdominal muscles as your bump grows. During pregnancy, your body makes space for your baby by stretching the connective tissue that joins the abdominal muscles in the centre.
Some widening is normal, but when the tissue becomes very stretched or loses tension, you may notice a doming shape along the middle of your stomach, a sense of weakness or a ‘tummy gap’.
During pregnancy, the aim is not to stop this stretching entirely. It is to keep the abdominal wall working well so the tissue stays supportive and recovers more easily after birth.
How to Spot the Signs Early
You might be at higher risk of a wider separation if you notice any of the following:
- Your baby bump ‘domes’ or ‘cones’ when you sit up in bed
- You feel pressure or heaviness through your midline
- Your lower back feels achy when standing or walking
- Your posture shifts forward as your bump grows
- You’ve had an abdominal injury in the past, or separation from a previous pregnancy
If you spot these changes, don’t panic! It simply means your body needs a bit of extra support.
Why Your Posture Matters More Than You Think
The way you stand, sit and move affects the load on your abdominal wall. Many women naturally tip their pelvis forward as their bump grows. This pushes pressure through the midline and encourages the abdominal muscles to drift apart.
A small adjustment helps. Keep your weight evenly through both feet, soften your knees and let your ribcage stack over your pelvis. This improves the way your core switches on without forcing anything.
Our specialist women’s health physiotherapist can assess your posture and help you understand what positions feel best for your body.
Exercises That Support Your Abdominal Wall
There are various gentle exercises that can help your core manage the growing load. Helpful options include:
- Deep breathing that expands the ribs rather than the belly
- Gentle pelvic floor activations paired with breath
- Controlled movements such as side-lying leg lifts
- All-fours exercises that help the bump relax while the core works
- Slow, supported squats
The aim is not to “brace” your core but to help it respond smoothly to movement. Any exercise that causes doming or strain should be changed or avoided.
Exercises That May Increase Pressure
It helps to be mindful with:
- Full sit-ups
- Heavy lifting
- Sudden twisting
- Planks or long holds if they make your bump dome
You do not need to avoid everything. You only need to adjust the way you move so your bump stays soft and supported.
When to Get a Professional Assessment
A Pregnancy MOT with a specialist physiotherapist provides a detailed look at your abdominal muscles, pelvic floor, posture and breathing. This helps you understand your own risk factors and gives you a tailored plan that fits your pregnancy, lifestyle and symptoms.
If you want your core to stay strong, your bump to feel supported and your postnatal recovery to start on the right foot, early guidance makes a clear difference.
For more information on our pelvic floor physiotherapy in London, simply get in touch today.