Diastasis Recti in Singapore: Symptoms, Self-Check, Treatment & Physiotherapy Recovery
Many women notice changes in their abdomen after pregnancy and wonder whether what they are experiencing is normal. Perhaps you've noticed a gap between your abdominal muscles, a bulge when sitting up, difficulty returning to exercise, or a feeling that your core simply doesn't work the way it used to.
These concerns often lead to an important question:
"Do I have diastasis recti, and what should I do about it?"
From a physiotherapist's perspective, diastasis recti is one of the most common postpartum concerns we see.
The good news is that understanding what it is—and how recovery works—is often the first step towards regaining confidence in your body.
What is Diastasis Recti?
Diastasis recti abdominis (DRA) is the separation of the left and right sides of the rectus abdominis muscles, commonly known as the "six-pack" muscles.
During pregnancy, the growing baby places increasing pressure on the abdominal wall. This causes stretching of the connective tissue between the abdominal muscles, allowing the abdomen to expand.
This separation is a normal adaptation to pregnancy.
While many women experience natural improvement after childbirth, some continue to notice symptoms months or even years later.
What Are the Common Symptoms of Diastasis Recti?
Not everyone experiences diastasis recti in the same way.
Common symptoms may include:
A visible bulge or doming along the abdominal midline
A noticeable gap between the abdominal muscles
Feelings of abdominal weakness
Reduced core support during activity
Difficulty lifting, carrying, or exercising
Lower back discomfort during daily tasks
Feeling less confident returning to physical activity
For some women, the first sign is visual. Others are more concerned by how their body functions during movement.
What Causes Diastasis Recti?
Pregnancy is the most common contributing factor.
Factors that may increase the likelihood of developing diastasis recti include:
Pregnancy-related abdominal stretching
Multiple pregnancies
Carrying a larger baby
Multiple births (e.g. twins)
Increased abdominal pressure during pregnancy
However, it is important to remember that diastasis recti is extremely common and is not something you have caused by doing the "wrong" thing during pregnancy.
Can You Check for Diastasis Recti Yourself?
Many women first identify a possible separation through self-checking.
A simple self-screen may involve:
Lying on your back with your knees bent.
Gently lifting your head and shoulders.
Feeling along the midline of the abdomen near the belly button.
Noticing whether a gap or soft area is present.
While self-checking can provide useful information, it does not tell the whole story.
A physiotherapy assessment focuses not only on whether a separation exists, but also on how well the abdominal wall functions during movement and daily activities.
Does the Size of the Gap Matter?
This is one of the most common questions we hear.
Many women become focused on the width of the separation; they often assume that a larger gap automatically means a worse problem. This is not always the case!
Symptoms and function are often more important than the measurement itself.
For example:
A woman with a larger separation may have excellent strength and function.
A woman with a smaller separation may struggle with weakness, instability, or exercise limitations.
This is why physiotherapists assess much more than the distance between the muscles.
Will Diastasis Recti Heal on Its Own?
For many women, some natural recovery occurs during the months following childbirth.
However, not everyone follows the same recovery path.
Some women continue to notice:
Persistent abdominal weakness
Doming during movement
Difficulty returning to exercise
Reduced confidence with physical activity
If symptoms continue to affect your daily life, professional assessment may help identify factors that could be slowing your recovery.
How Is Diastasis Recti Assessed?
A physiotherapy assessment goes beyond measuring a gap.
Depending on your symptoms, assessment may include:
Abdominal wall function
Breathing patterns
Pressure-management strategies
Core muscle coordination
Functional movement assessment
Exercise and activity history
Recovery goals
The aim is to understand how your abdominal wall works during real-life activities rather than focusing solely on anatomy.
How Can Physiotherapy Help?
Many women are told to "strengthen their core," but are unsure what that means.
Effective rehabilitation is usually about improving function rather than chasing a specific measurement.
Physiotherapy may help through:
Individualised exercise prescription
Core retraining
Breathing and pressure-management strategies
Movement education
Guidance on returning to exercise
Progressive strengthening programmes
Treatment plans are tailored to each person's symptoms, activity levels, and goals.
When Should You See a Physiotherapist?
You may benefit from physiotherapy if:
You continue to experience symptoms after childbirth
You notice persistent doming during movement
Core weakness is affecting daily activities
You're unsure which exercises are appropriate
Returning to exercise feels difficult
Recovery seems to have stalled
You want a clear plan for rebuilding confidence and strength
Importantly, physiotherapy is not only for severe cases.
Many women seek advice simply because they want reassurance that they are on the right track.
What Does Recovery Typically Look Like?
Recovery is rarely about finding a single exercise that "fixes" diastasis recti.
Instead, it often involves gradual improvement in:
Abdominal control
Strength
Endurance
Movement confidence
Functional capacity
Every woman progresses at a different pace. Comparing your recovery to someone else's journey is rarely helpful.
A successful outcome is often measured by how well you can return to the activities that matter most to you rather
than the size of the separation alone.
Should You Seek Help Or Wait?
This is often where women feel most uncertain.
If symptoms are improving steadily and you're feeling confident with daily activities, ongoing self-management may be
appropriate.
However, if you continue to experience weakness, doming, discomfort, or uncertainty about your recovery, seeking professional guidance can provide clarity and direction.
An assessment can help distinguish normal recovery from problems that may benefit from more targeted rehabilitation.
Recovery Is About More Than the Gap
Many women begin their recovery focused on the separation itself. Over time, they often discover that the real goal is something much bigger: feeling strong, capable, and confident again.
Diastasis recti is not simply about how your abdomen looks. It is about how your body functions during the activities that matter most to you.
At PhysioMatters Singapore, we help postpartum women understand their symptoms, assess abdominal function, and develop personalised rehabilitation plans that support recovery, confidence, and a safe return to exercise and daily life.
We want our post-partum mummies the thrive, have fun and be active with their children for years to come.
Please don’t hesitate to book a session sooner rather than later!
We look forwards to meeting you soon
Contact us today!
References
Hagovská M, Švihra J, Buková A, et al. The Relationship of Severity in Diastasis Recti Abdominis and Pelvic Floor Dysfunction Among Postpartum Women. 2021. [springer.com]
Beamish NF, Davenport MH, Ali MU, et al. Impact of Postpartum Exercise on Pelvic Floor Disorders and Diastasis Recti Abdominis: A Systematic Review and Meta-analysis. 2025. [pmc.ncbi.nlm.nih.gov]
Soto-González M, Da Cuña-Carrera I, Lantarón-Caeiro EM, Gil Pascoal A. Effect of Hypopressive and Conventional Abdominal Exercises on Postpartum Diastasis Recti: A Randomized Controlled Trial. 2024. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0314274[plos.org]
Contact Information
Email: hello@physiomatters.com.sg
Tele: +65 9352 9067
Address: 360 Orchard Road #10-07 International Building, 238869
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