You have diastasis recti (DR). Now what?

Understanding Diastasis Recti: What It Means for Pregnancy & Postpartum Recovery

As a pelvic floor therapist, I often see patients who are concerned about diastasis recti—either because they’ve been diagnosed with it or suspect they might have it. If you’re pregnant or postpartum and wondering what this means for your body, let’s break it down and discuss why proper core activation is key to recovery. But first, let’s discuss what it does NOT mean.

Having Diastasis Recti:

X does NOT mean you can never exercise again

X does NOT mean you should completely avoid core work

X does NOT mean you have done something “wrong” to cause this

What is Diastasis Recti?

Diastasis recti (DR) is the natural separation of the rectus abdominis muscles (your "six-pack" muscles) along the linea alba, the connective tissue running down the center of your abdomen. During pregnancy, this separation occurs as your belly expands to accommodate your growing baby. It’s important to know that some degree of abdominal separation is completely normal during pregnancy! In fact, recent studies have sited that nearly 100% of women in week 36 of pregnancy with a normal birthweight baby have DR. However, when the tissue remains stretched postpartum and the core is unable to function optimally, it can contribute to weakness, instability, and symptoms such as:

• A visible doming or bulging down the midline when performing certain movements

• A feeling of core weakness or lack of support

• Lower back pain or discomfort

• Pelvic floor dysfunction including incontinence or pelvic organ prolapse

• Poor posture or difficulty with lifting and exercise

What Does This Mean for Pregnancy & Postpartum Recovery?

If you’re pregnant, it is important to minimize excessive pressure on the abdominal wall to prevent worsening of the separation.

This means:

✔ Avoiding movements that cause coning or bulging in the midline

✔ Practicing good body mechanics when getting up from a lying position (rolling to your side first instead of doing a sit-up motion)

✔ Learning proper breathing strategies to manage intra-abdominal pressure

✔ Learning how to do PROPER core work to improve the support of your abdomen and (sometimes) improve the gap distance

If you are postpartum and have diastasis recti, know that healing is possible! Recovery involves retraining your deep core muscles, improving coordination, and restoring strength in a way that supports your entire body. This is not about "closing the gap"—it’s about improving function so your core can support you in daily life.

The Importance of Proper Core Activation

Many people assume core exercises mean crunches or planks, but these traditional movements can sometimes worsen symptoms if the deep core isn’t properly engaged. Your core is more than just your abs—it includes your diaphragm, pelvic floor, transverse abdominis, and multifidus (deep back muscles). Learning how to activate these muscles together is key to restoring core function.

Some of the first steps in retraining your core include:

• Breathing correctly – Diaphragmatic breathing helps regulate pressure in your abdomen.

• Activating the transverse abdominis – This deep core muscle provides support and stability.

• Coordinating the pelvic floor – A strong yet flexible pelvic floor works in synergy with the rest of the core.

• Gradually progressing movements – Instead of jumping into intense ab exercises, focus on slow, controlled movements that prioritize form over intensity.

Why Work With a Pelvic Floor Therapist?

If you suspect you have diastasis recti or are struggling with core weakness postpartum, working with a pelvic floor therapist can provide the individualized guidance you need. Everyone’s body is different, and a one-size-fits-all approach doesn’t always work. A therapist can assess your core function, teach you safe and effective exercises, and help you feel strong and supported again.

You Deserve a Strong & Functional Core

Healing from diastasis recti isn’t about "snapping back"—it’s about restoring strength, confidence, and function so you can move through life without pain or instability. Whether you’re currently pregnant or deep in your postpartum journey, learning proper core activation is one of the most beneficial things you can do for your long-term health.

If you’re looking for personalized support in your recovery, let’s connect! Our team at Pelvic Wellness Physical Therapy specializes in helping women rebuild their core safely and effectively. Reach out today. You can get in touch with our specialists through a variety of convenient methods:

·       Visit Our Website: Explore more about our services, read patient testimonials, and learn more about us on our website.

·       Schedule Online: Book a free phone consultation with one of our experts in women’s health to learn if we are a good fit for you.

·       Call Us: Prefer to speak with someone directly? We are happy to answer your questions and help you book your first appointment. Give us a call at 402-625-0313

·       Email Us: Have more detailed questions? Send us an email at nicole@pelvicwellnessomaha.com and we’ll get back to you promptly.