Diastasis Recti: What Every New Mom Should Know

Up to 60% of women experience abdominal separation after pregnancy. Here's what it is, how to check, and what actually helps.

Diastasis recti is one of the most common — and most misunderstood — postpartum conditions. If you've noticed a gap or bulge along your midline, a "doming" when you sit up, or persistent lower back pain after pregnancy, you may be experiencing it.

What Is Diastasis Recti?

During pregnancy, your growing uterus stretches the rectus abdominis muscles — the "six-pack" muscles — apart. The connective tissue (linea alba) between them thins and widens. This separation is called diastasis recti.

Key facts:

Affects up to 60% of women postpartum

More common after multiple pregnancies, pregnancies with multiples, or pregnancies over age 35

Is NOT a sign of weakness or failure

Often improves on its own within the first 6-12 months

How to Check

A simple self-check: 1. Lie on your back with knees bent 2. Place your fingers horizontally across your belly button 3. Lift your head and shoulders slightly 4. Feel for a gap between the muscles

A gap wider than 2 finger-widths typically indicates diastasis recti. However, width isn't the only factor — depth and tissue tension matter too. A physiotherapist can provide a more comprehensive assessment.

What Helps

Physical Therapy

A pelvic floor physiotherapist is the gold standard for diastasis recti recovery. They can create a personalized exercise program that strengthens your deep core muscles without worsening the separation.

Supportive Garments

Compression garments can provide external support to the abdominal wall during recovery. They don't "fix" diastasis recti, but they can reduce discomfort, improve posture, and provide proprioceptive feedback that helps you engage your core correctly.

What to Avoid

Traditional crunches and sit-ups (can worsen separation)

Heavy lifting without proper core engagement

Exercises that cause "doming" or "coning" of the abdomen

SOVA's Approach

Our bodysuits and high-waist shorts are designed with graduated abdominal compression that provides gentle support for separated muscles. They're not a replacement for physical therapy — they're a complement to it.

Understanding your postpartum body changes is the first step. And if you had a cesarean, our C-section recovery guide covers how diastasis recti intersects with surgical healing.

Recovery isn't linear, and it's not a race. We're here to support you wherever you are in the process.