If you’ve recently had a baby and noticed a gap or bulge in your abdomen, you may be experiencing diastasis recti. This common condition affects many postpartum women and occurs when the abdominal muscles separate during pregnancy. While diastasis recti is often seen as just a cosmetic issue, it can lead to core weakness, back pain, and pelvic floor dysfunction if left untreated.
The good news? Physical therapy can be a highly effective way to treat diastasis recti, helping you restore strength, function, and confidence in your body after childbirth. In this post, we'll explain what diastasis recti is, how it can affect your body, and why seeking treatment is so important.
What Is Diastasis Recti?
Diastasis recti is the separation of the two halves of your rectus abdominis muscles—the "six-pack" muscles that run down the front of your abdomen. This happens when the tissue connecting the muscles, known as the linea alba, stretches to accommodate your growing baby during pregnancy.
Some degree of separation is normal and expected during pregnancy. However, if the muscles don't come back together on their own postpartum, this can lead to core instability, a belly “pooch,” and other functional problems.
How Do I Know If I Have Diastasis Recti?
You might have diastasis recti if you notice any of the following symptoms postpartum:
A visible gap or bulge in the midline of your abdomen, especially when you strain or sit up.
Core weakness or instability.
Lower back pain or discomfort.
Poor posture or difficulty engaging your core muscles.
Pelvic floor issues, such as incontinence.
A physical therapist can confirm the diagnosis by measuring the width of the gap between your abdominal muscles. Generally, a gap of 2 cm or more is considered diastasis recti.
How Physical Therapy Can Help Treat Diastasis Recti
While diastasis recti can improve on its own over time, postpartum physical therapy is one of the most effective ways to speed up recovery and restore proper muscle function. Here’s how it helps:
Strengthening Your Core Muscles
A physical therapist will guide you through exercises designed to strengthen your core muscles, especially your transverse abdominis—the deepest layer of abdominal muscles. These exercises focus on gentle, controlled movements that avoid straining the weakened muscles.
Improving Posture and Alignment
Poor posture and alignment can make diastasis recti worse, so your therapist will teach you techniques to improve your posture, ensuring your spine and pelvis are properly aligned. This can relieve pressure on your abdomen and pelvic floor.
Pelvic Floor Therapy
Since the pelvic floor muscles work in tandem with the core, physical therapy for diastasis recti often includes pelvic floor therapy. Strengthening your pelvic floor helps improve overall core stability and can prevent issues like incontinence or pelvic organ prolapse.
Avoiding Harmful Movements
Some everyday movements, like getting out of bed or lifting heavy objects, can worsen diastasis recti if done improperly. Your therapist will show you safe movement strategies to prevent further damage while your body heals.
Customized Exercise Program
Physical therapy for diastasis recti is highly individualized. Your therapist will assess your specific condition and create a tailored exercise program that gradually increases in intensity as your muscles strengthen.
When Should You Start Physical Therapy for Diastasis Recti?
You can begin physical therapy for diastasis recti as soon as you feel ready postpartum, even in the first few weeks after delivery. Early intervention can prevent the condition from worsening and help you recover faster. However, even if it’s been months or years since you had your baby, it’s never too late to seek treatment. Your rehab just may take more time.
Why Early Treatment is Important
Untreated diastasis recti can lead to chronic issues, including:
Ongoing core weakness and instability.
Long-term lower back pain.
Increased risk of hernias.
Pelvic floor dysfunction.
By addressing diastasis recti early with physical therapy, you can prevent these complications and regain strength, stability, and confidence in your postpartum body.
Ready to Heal Your Core After Pregnancy?
At Foundation Physical Therapy, we specialize in helping postpartum moms recover from diastasis recti and other pelvic floor issues.
Contact us today to schedule an appointment and start your healing journey.
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