Many pregnant women worry about diastasis recti, especially when they hear about abdominal separation or notice their stomach changing shape.
Here’s the most important thing to understand:
Ab separation during pregnancy is normal.
Your body must create space for your baby. What matters most is how your body manages pressure during pregnancy and how the tissue heals postpartum.
Understanding rib position, core pressure, and pelvic support can make a big difference in both prevention and recovery.
What Is Diastasis Recti?
The right and left abdominal muscles are connected by a band of connective tissue called the linea alba.
As pregnancy progresses, this tissue stretches and thins so the abdomen can expand. The two rectus abdominis muscles move apart to make space for your baby.
After delivery, the space between those muscles is called diastasis recti.
Providers typically assess:
• the width of the separation
• the firmness of the connective tissue
• whether doming or coning appears during movement
More than two finger widths may be considered a diastasis, but the tension and strength of the tissue often matter more than the exact measurement.
Your Core Works Like a Pressure System
Your core functions like a pressure canister.
It includes:
• the diaphragm on top
• the pelvic floor on the bottom
• the abdominal wall in front
• the spinal muscles in the back
If the abdominal wall isn’t supporting pressure well, the body often compensates elsewhere. That’s why diastasis recti can sometimes contribute to:
• low back pain
• pelvic discomfort
• pelvic floor dysfunction
• abdominal weakness
Learning to coordinate the diaphragm, core, and pelvic floor is one of the most important parts of healing.
You can start with gentle core activation here:
Why Rib Position Matters
One of the most overlooked factors in diastasis recovery is rib position.
During pregnancy, the growing uterus pushes upward into the rib cage. This often causes the ribs to flare outward.
Because the rectus muscles attach to the ribs, rib flare can make it harder for the abdominal muscles to reconnect postpartum.
Improving rib mobility and thoracic movement can help restore better tension through the abdominal wall.
This stretch is a great place to start:
Managing Core Pressure During Daily Movement
Many everyday activities increase abdominal pressure, including:
• lifting
• carrying
• sitting up
• standing from a chair
• holding your breath during effort
If pressure pushes outward into the midline, it can create doming, which stresses the connective tissue.
Learning how to breathe and engage your core during movement can help distribute pressure more evenly and support healing.
Strengthening the Core Safely
Healing diastasis usually involves strengthening multiple abdominal muscles, including:
• transverse abdominis (deep stabilizing muscle)
• obliques (help narrow the abdominal wall)
• rectus abdominis (help bring the muscles back together)
The goal is building strength without doming.
If you’re unsure where to start, this guided exercise can help:
You can also follow our full pregnancy-safe core PLAYLIST here:
How Chiropractic and Pelvic Floor Therapy Help
Both pelvic floor therapy and chiropractic care can support recovery from diastasis recti.
Pelvic floor therapy focuses on:
• breathing coordination
• pressure management
• strengthening the core system
Chiropractic care focuses on restoring movement and balance in areas that influence the core, including:
• the rib cage
• thoracic spine
• pelvis and sacrum
When these areas move well, the muscles of the core and pelvic floor can coordinate more effectively.
The Takeaway
Diastasis recti is very common during pregnancy.
Recovery usually improves when you focus on:
• rib mobility
• pressure control
• pelvic floor support
• balanced core strengthening
Working with providers experienced in pregnancy care, including pelvic floor therapists and chiropractors, can help support the body’s natural healing process and guide you safely back to strength.