How common is it?
Studies show that abdominal separation during late pregnancy is extremely common, some research reports up to 60–100% prevalence in the third trimester when measured by ultrasound. After childbirth, prevalence varies depending on how it’s measured and what cutoff is used to define a “clinically significant” separation:
- Around 60% of women have diastasis at 6 weeks postpartum.
- Around 40–45% at 6 months postpartum.
- Around 30–33% still show some separation at 12 months postpartum.
Some studies report higher postpartum rates (upwards of 80%) depending on the measurement technique and threshold used. So yes, most pregnant and postpartum people develop separation of some degree, but severity varies widely.
What’s “normal” vs pathological?
There’s no universal agreement on the exact width that qualifies as a problem. Some studies use a cutoff of ≥2 cm (about 2 finger breadths), which will naturally include a lot of mild cases, while others suggest more than 3+ cm indicates a more significant issue. In many women, a mild separation shrinks on its own within the first few months after delivery as tissues regain tone.
Does diastasis always cause symptoms?
Not necessarily. Many women with a measurable separation report:
- No pain at all
- No functional issues
- Just a change in belly shape
That means a bulge or gap by itself doesn’t always mean something is “wrong” that needs fixing.
So why does it get hyped up?
There are a few reasons:
- Cosmetic concern. A lingering lower belly pooch after pregnancy is common, but that doesn’t automatically mean you have a serious problem.
- Fitness marketing. Some trainers frame diastasis recti as something that can only be “fixed” with specific programs, often overselling outcomes.
- Measurement variability. Different studies use different methods (palpation, ultrasound, different anatomical sites), so prevalence numbers vary wildly, making it sound more mysterious or severe than it may be.
When should you take it seriously?
Most diastasis resolves or improves naturally with time and gentle core re-engagement. But you should pay attention to:
- Persistent or very wide separation (especially if >3 cm)
- Functional difficulties lifting, twisting, or stabilizing your torso
- Pain during daily activities that wasn’t there before
- Hernia-like symptoms (a firm bulge that doesn’t change with movement)
In these cases, a qualified pelvic floor physical therapist or medical provider can assess you and guide a tailored program. Yoga with modifications and an emphasis on strengthening the transverse abdominis is in indicated practice.
A balanced perspective
Here’s the bottom line: abdominal separation after pregnancy is common, especially immediately postpartum, but not always a medical problem. For many, it’s a natural effect of pregnancy that gradually improves. Most people don’t need drastic fixes; they need realistic expectations and safe guidance that supports recovery without fear.
If you’re dealing with a minor separation, you’re in good company, and it doesn’t automatically mean something is “wrong” with your body.
