How to check for diastasis recti: an illustrated self-check
A step-by-step guide to measuring the gap between your tummy muscles with your fingers, what the result usually means, and when to see a professional.
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Before you start
- This check is for after birth. If you had a cesarean, wait until your wound has healed, and keep your fingers away from the scar.
- Press gently. Stop if anything hurts.
- It's a guide to help you notice changes, not a diagnosis.
Step 1 of 6
Lie down and settle
Lie on your back with your knees bent, feet flat and a pillow under your head. Breathe out slowly and let your tummy relax.
Record what you found
Fill in the points you checked. Half finger widths are fine.
Optional. It helps put the result in context.
Your result will appear here
Add at least one measurement to see what it usually means.
This tool gives general wellness information, not medical advice. If something feels wrong, talk to your doctor or midwife.
Quick take: Lie on your back with your knees bent, lay your fingertips across your midline at, above and below your belly button, and lift your head a little. Count how many fingers fit between the muscle edges and notice how firm the middle feels. Two finger widths or more is the usual line for diastasis, but finger checks are approximate.
How it works
Diastasis recti is a widening of the line where your two long tummy muscles meet. It's part of how a body makes room for a baby, and for many women it narrows in the months after birth. The guide above shows you how to check, step by step. This page explains what the readings usually mean, and what they can't tell you.
What is diastasis recti?
In a Norwegian study of 300 first-time mothers, diastasis was defined as a gap of two finger widths or more at one of three points: 4.5 cm above the belly button, at it, or 4.5 cm below. It was found in 33% of women at 21 weeks of pregnancy, 60% at six weeks after birth, 45% at six months and 33% at a year.[1] In the same study, women with and without diastasis reported similar levels of lower back and pelvic pain.[1]
How do you check for diastasis recti at home?
The tool uses the same three points as the study above. Lifting your head makes the muscle edges easier to find. Notice two things at each point: how many fingers fit in the gap, and how the middle feels. A firm middle feels like a trampoline under your fingers. A soft one lets your fingers sink in.
What do the results usually mean?
| What you notice | What it usually means | A good next step |
|---|---|---|
| Under 2 finger widths, firm middle | Within the usual range | Keep moving as you are |
| 2 or more finger widths, firm middle | A gap, with tissue taking up tension | A physiotherapist can guide your core work |
| Any width, soft or deep middle | Tissue not taking up tension well yet | A pelvic health physiotherapist assessment |
| Doming when you lift your head | Pressure isn't being managed well yet | Breathing and deep tummy work, with guidance |
| A bulge that hurts or doesn't settle | Needs checking | See a doctor promptly |
An ultrasound study found that in women with diastasis, a curl-up narrowed the gap but distorted the tissue between the muscles. Gently engaging the deep tummy muscles first led to less narrowing, but also less distortion.[2] In other words, a narrower gap isn't always a better one. The postnatal running guideline takes the same view: a woman can return to running with a diastasis if it's functional, meaning she can manage pressure and transfer load across her tummy.[3]
How accurate is a finger-width self-check?
When two physiotherapists measured the same women by touch, each gave consistent readings from one time to the next, but agreement between the two was only moderate, and ultrasound picked up changes in distance better than fingers did.[4] A systematic review judged ultrasound and calipers adequate for measuring the gap, and found only moderate agreement between examiners using finger widths.[5] For the most useful picture, check at the same time of day, in the same position, every few weeks.
What helps, and when should you see someone?
A systematic review found that exercise during pregnancy reduced the chance of diastasis by about a third, and that exercise after birth may reduce the gap, but the evidence was of poor quality.[6] See a pelvic health physiotherapist if you measure two finger widths or more, if the middle feels soft or domes, or if you have back or pelvic pain. A bulge that hurts or doesn't go back when you lie down needs a doctor soon.
Frequently asked questions
Can diastasis recti close on its own?
For many women, the gap narrows over the first year after birth. In a large study of first-time mothers, it was found in 6 in 10 women at six weeks and in about 1 in 3 at a year. A gap that remains can still work well, which is why how it feels and functions matters too.
Is it safe to do crunches if I have a gap?
It's best to hold off crunches and sit-ups that make your tummy dome until a physiotherapist has shown you what suits you. Research suggests that how you engage your deep tummy muscles changes how the tissue between the muscles responds. Many other exercises are fine in the meantime.
Can I check for diastasis while I'm pregnant?
A widening gap is a normal part of pregnancy, as your body makes room for the baby. This check is designed for after birth. If you're worried about your tummy during pregnancy, ask your midwife or doctor.
Does diastasis recti cause back pain?
Not necessarily. In a large study, women with and without diastasis reported similar levels of lower back and pelvic pain. If you do have pain, it's still worth getting checked, whatever the cause.
Sources
- Sperstad JB, Tennfjord MK, Hilde G, Ellström-Engh M, Bø K (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine. doi:10.1136/bjsports-2016-096065
- Lee D, Hodges PW (2016). Behavior of the linea alba during a curl-up task in diastasis rectus abdominis: an observational study. Journal of Orthopaedic & Sports Physical Therapy. doi:10.2519/jospt.2016.6536
- Goom T, Donnelly G, Brockwell E (2019). Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population. Independent clinical guideline. athleticsni.org/download/files/Returning_to_running_postnatal_guideline_for_medical_health_and_fitness_professionals_managing_this_population.05.pdf
- Mota P, Pascoal AG, Sancho F, Carita AI, Bø K (2013). Reliability of the inter-rectus distance measured by palpation. Comparison of palpation and ultrasound measurements. Manual Therapy. doi:10.1016/j.math.2012.10.013
- van de Water ATM, Benjamin DR (2016). Measurement methods to assess diastasis of the rectus abdominis muscle (DRAM): a systematic review of their measurement properties and meta-analytic reliability generalisation. Manual Therapy. doi:10.1016/j.math.2015.09.013
- Benjamin DR, van de Water ATM, Peiris CL (2014). Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. doi:10.1016/j.physio.2013.08.005