How do I know if I have diastasis recti?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineCheck for diastasis recti by lying down, lifting your head, and feeling along your midline for a gap; a gap of about 2 finger-widths or more, or doming when you sit up, suggests separation - a physiotherapist can confirm and guide rehab.

You can do a simple self-check for diastasis recti by feeling for a gap along the midline of your belly when you lift your head. A clear, wide, or deep gap suggests separation - a physiotherapist can confirm it.

How to self-check

1. Lie on your back with your knees bent and feet flat.
2. Place your fingertips horizontally just above your belly button, pointing toward your toes.
3. Gently lift your head and shoulders a little, as if starting a small crunch.
4. Feel for a gap between the muscle ridges, and note how many fingers wide it is and how deep it feels.
5. Check above and below the belly button too.

What the result means

• A gap of about 2 finger-widths or more, or one that feels deep with little tension, may indicate diastasis recti.
• Some narrowing of a small gap in the early months is normal as you heal.

Other signs

• A dome or bulge down the midline when you sit up or strain
• Core weakness, a "pooch," or back pain

When to get a professional check

If you find a noticeable gap, have doming, leaking, or back pain, or you're unsure, see a women's health physiotherapist. They'll assess it properly and give you a safe exercise plan - and tell you which moves (like crunches) to avoid for now.

Femora helps you track your core recovery as you rebuild strength.