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Patient Questions  /  Checking for diastasis recti

Women’s Pelvic Health

How Do I Know If I Have Diastasis Recti?

Common signs are a ridge or dome that pops up down the middle of your belly when you sit up, or a soft gap you can feel above or below your belly button. It's very common in pregnancy and often gets smaller in the months after birth. A simple self-check can give you a clue, and a pelvic floor physical therapist can measure it properly.

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A simple self-check

  • Lie on your back with your knees bent and feet flat.
  • Place your fingertips along the midline of your belly, at your belly button, pointing toward your feet.
  • Gently lift your head and shoulders off the floor.
  • Feel how many fingers fit into the gap between the muscles, and how deep and soft it feels. Check above and below your belly button too.

A gap of more than about two finger widths is often used as a sign of diastasis. Width isn’t the whole story, though. How firm the tissue feels when you tighten your deep belly muscles matters too.

Other signs

  • A “pooch” that stays after pregnancy, even after losing weight.
  • Doming or coning along your midline when you get out of bed, lift or sit up.
  • Feeling weak through your middle, or having low back or pelvic discomfort.

Diastasis recti isn’t dangerous, and it doesn’t mean you have to avoid exercise. The right exercises, built up gradually, usually help. Some separation during pregnancy is normal, as your belly stretches to make room for your baby.

When to see a doctor

See a doctor promptly if you have:

  • A painful lump or bulge, especially near your belly button, that doesn't go back in: see a doctor promptly, as it may be a hernia
  • A bulge that becomes hard, very painful or discolored, with nausea or vomiting: get emergency care
  • A C-section incision that is red, hot, draining or more painful, or fever

How physical therapy at ARI can help

A pelvic floor physical therapist at ARI measures the gap, one-on-one, checks how your deep core and pelvic floor work together, and builds a step-by-step program to rebuild strength and get you back to the activities you enjoy.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Diastasis recti →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026