Can you Prevent Diastasis Recti During Pregnancy?

The short answer: Not really... and that’s okay!

If you’ve been pregnant, know someone who is, or are thinking about pregnancy one day,

you’ve likely heard of diastasis recti. As your body grows and changes to make space for your baby, the abdominal wall stretches, which often leads to some separation in the abdominal muscles. This is called diastasis recti, or DRA.

The truth is, almost everyone will experience some degree of abdominal separation during pregnancy. Research shows that nearly 100% of pregnant people have a diastasis by 35 weeks. So while you can’t exactly prevent it, there are ways to support your body, reduce how severe it becomes, and lower your chances of experiencing symptoms.

What Is Diastasis Recti?

Diastasis Rectus Abdominis (DRA) is the medical term for a separation of the abdominal muscles. While it’s most commonly talked about in pregnancy, it’s not limited to pregnant people, and some people are even born with a small gap!

Your abdominal muscles are joined in the middle by connective tissue called the linea alba. This band naturally stretches to allow for movement, breathing, and yes — even baby-growing! So the ability for your abdomen to stretch isn’t a bad thing — it’s part of your design.

Can You Prevent It?

Not really — diastasis recti is a normal and necessary change that happens during pregnancy. Your body is expanding to make room for a growing baby, and this widening in the abdominal wall is a part of that process. In many cases, it’s painless and doesn't cause problems.

But while you can’t stop it from happening, you can take steps to support your core, reduce how much the tissue stretches, and lower your risk of lingering symptoms after birth.

How to Minimize Diastasis Recti During Pregnancy

Here are a few simple and effective ways to support your body and set yourself up for a smoother postpartum recovery:

1. Focus on Your Breathing

Breathwork is one of the best ways to support your deep core. Try exhaling during the harder part of a movement (like standing up or lifting) or exhaling through the entire motion. Either strategy can help reduce pressure on your core — experiment to see what works best for your body.

2. Modify Exercises as Needed

If you notice coning (a ridge or bulge down the midline of your belly), that’s a sign to adjust. Try using less weight, simplifying the movement, or reducing sets or reps. Movement during pregnancy is incredibly beneficial — the key is to listen to your body and avoid overloading your core.

Need help? Our pelvic floor physical therapists can guide you through pregnancy-safe strength training and core strategies.

3. Check Your Posture

Posture matters — especially when lifting or exercising. Try to keep your ribs stacked over your pelvis (a "neutral" position) to avoid sending pressure outward toward your belly. This helps protect both your core and pelvic floor.

4. Manage Intra-Abdominal Pressure

Avoid holding your breath during effortful movements like lifting or getting out of bed. Instead, exhale through the movement to manage internal pressure. This can reduce strain on both your abdomen and your pelvic floor.

Will My Diastasis Heal Postpartum?

In many cases, yes!

Most people see their diastasis improve within the first 8–12 weeks postpartum. But healing isn’t automatic — especially if the tissue was overly stretched during pregnancy or if you return to intense exercise too soon.

That’s why supporting your core during pregnancy is just as important as what you do afterward. Once baby is here, focus on reconnecting with your core, managing pressure, and gently rebuilding strength over time.

We are here to help!

Diastasis recti is a normal and natural part of pregnancy. While you can't stop it from happening, you can support your core, reduce the severity, and give your body the tools it needs to heal.

Pregnancy is a time of major change, but with the right guidance and support, you can feel strong and confident through every stage. Our physical therapists are here to guide you in safe core exercises, whether you’re pregnant or postpartum. Click here to book a complimentary phone screening and get your questions answered today. You deserve to feel strong, supported, and in control of your body!