Diastasis Rectus Abdominis: What It Is, Why It Happens, and What Actually Helps

If you’ve ever looked down at your tummy during or after pregnancy and wondered:

“When did my stomach start doing that little dome or ridge thing?”

You’re not alone.

Many women notice a change in their abdominal shape during pregnancy or after having a baby. Sometimes this is due to Diastasis Rectus Abdominis (DRA) — a very common and very normal change that happens as your body makes space for your growing baby.

The good news?In many cases it improves naturally, and there’s a lot we can do with the right guidance and physiotherapy to help your body recover well.

Let’s break it down.

What Is Diastasis Rectus?

Your rectus abdominis muscles are the two long muscles running down the front of your tummy — often called the “six-pack muscles”.

They’re joined in the middle by a band of connective tissue called the linea alba.

During pregnancy, the growing uterus gently stretches this tissue, allowing the two sides of the abdominal muscles to move apart.

This separation is called Diastasis Rectus Abdominis (DRA).

It is:

• Completely normal in pregnancy

• Present in virtually 100% of women by around 36 weeks of pregnancy

• A natural adaptation that allows your abdomen to make space for your baby

So if you notice your tummy changing shape in late pregnancy — that’s not something going wrong.It’s simply your body doing exactly what it needs to do.

What Happens After Baby Is Born?

After birth, the connective tissue usually begins to regain tension and the abdominal muscles gradually move closer together again.

For many women this improves naturally over the first 6–12 months postpartum.

However, for some women the separation can persist after pregnancy, particularly when the abdominal wall is exposed to repeated pressure or heavy loading.

This can include everyday things like:

• Lifting a growing baby or toddler

• Carrying car seats or buggies

• Heavy housework

• Returning to high-load exercise too quickly

In other words — the physical demands of childcare itself can sometimes make recovery a little slower.

The key focus in physiotherapy is not just the width of the gap, but how well the abdominal wall can generate support and manage load in daily life.

Signs You Might Have Diastasis Rectus

Some women notice very little, while others see clearer changes.

You might notice:

• A ridge or dome shape down the middle of the tummy when getting out of bed or doing a sit-up

• A feeling of abdominal weakness

• A tummy that still looks a few months pregnant long after baby arrives

• Lower back discomfort

• Difficulty generating core strength

How Do I Check for Diastasis Rectus?

You may have seen online tutorials showing how to check your tummy for a gap using your fingers.

While these can give a rough idea, they don’t tell the full story.

What really matters is not just the width of the separation, but:

• How well the abdominal muscles activate and support the trunk

• The tension in the connective tissue (linea alba)

• Whether there is doming or bulging during effort

• How the pelvic floor and breathing work with the abdominal wall

A Women’s Health Physiotherapist will assess all of these factors during an appointment.

Can You Fix Diastasis Rectus?

This is one of the most common questions we hear.

The goal is not always to completely close the gap.

Instead, treatment focuses on restoring:

• Strength and coordination of the abdominal muscles

• Good tension through the connective tissue

• Support during everyday movement and lifting

• Healthy coordination between breathing, abdominal muscles and pelvic floor

With the right exercises and movement strategies, most women can return to lifting, running, gym exercise and normal daily activities without symptoms.  Though everyone is different we often see the Diastasis improve in one session of gentle soft tissue release work to tense trunk muscles with some  pelvic floor and breathwork coordination guidance. 

How Women’s Health Physiotherapy Can Help

A physiotherapy assessment looks at more than just measuring a gap.

We assess:

• Abdominal muscle function

• Pelvic floor coordination

• Breathing patterns

• Movement strategies

• Exercise technique

From there we create a personalised plan to help your body regain strength and support.

Sometimes just a few sessions of guidance can make a big difference in confidence and recovery.

The Bottom Line

Diastasis Rectus is very common, completely normal in pregnancy, and very manageable.

With the right understanding, supportive exercises, and good movement habits, most women see excellent improvement in abdominal strength and function.

And if you need help along the way, Women’s Health Physiotherapy is here for exactly that.

If you’re experiencing Diastasis Rectus and looking for Women’s Health Physiotherapy in Drogheda, we’d be very happy to help at Bodyright Physiotherapy.