Pregnancy is an incredible journey of transformation. But while your body is nurturing new life, it’s also undergoing physical shifts that can leave lasting changes—especially in your core. One of the most overlooked issues? Diastasis recti. Spotting the early signs of diastasis recti during pregnancy can make all the difference when it comes to prevention and recovery.
What Is Diastasis Recti?
Diastasis recti is the separation of your abdominal muscles—specifically, the rectus abdominis. This happens when the connective tissue (the linea alba) between these muscles stretches and thins under pressure. While it’s a normal adaptation during pregnancy, excessive separation can lead to discomfort, back pain, and functional issues if left unaddressed.
Why It Happens During Pregnancy
As your baby grows, the uterus expands and applies continuous outward pressure on your belly. Hormonal changes soften connective tissues, making them more elastic—and more prone to overstretching. Factors like rapid weight gain, multiple pregnancies, and core weakness before pregnancy can worsen this separation.
Early Signs of Diastasis Recti During Pregnancy
- Visible midline bulge: A ridge or doming along your belly when you sit up or strain.
- Lower back pain: Reduced core support shifts load to your lumbar spine.
- Poor posture: Belly protrusion causes an exaggerated lower back curve.
- Pelvic floor pressure: You may feel heaviness or discomfort in your pelvis.
- Abdominal discomfort: Sharp twinges or dull aches with sudden movements.
Important! Not all bulges mean diastasis—always confirm with a proper self-check or a specialist evaluation.
How to Check for Diastasis While Pregnant
It’s safe to perform a gentle self-check in the second and third trimesters:
- Lie on your back with knees bent, feet flat, and a pillow under your head.
- Place two fingertips just above your belly button.
- Lift your head into a small crunch—just enough to engage your core.
- Feel the space—the gap width in finger-widths and tissue tension.
- Repeat at, above, and below the belly button.
A separation wider than two fingers or very soft tissue may indicate diastasis.
How to Prevent or Minimize It
- Engage your core: Use gentle transverse abdominis contractions throughout the day.
- Adjust movements: Avoid full sit‑ups, and log roll to get out of bed.
- Wear support: A maternity belt can reduce strain in later trimesters.
- Focus on posture: Stack ribs over hips, shoulders back, pelvis neutral.
- Breath properly: Exhale on exertion—never hold your breath during activity.
Your Next Steps
If you suspect early signs of diastasis recti during pregnancy, don’t ignore them. Learning safe core engagement now can protect your postpartum recovery. Join our free Introductory Workshop to understand exactly what to do—step by step.
