Diastasis recti can be one of the most surprising (and frustrating) changes new moms discover after pregnancy. Maybe your stomach still feels like it’s “bulging” or you notice a gap between your abdominal muscles that doesn’t seem to go away. You’re not alone—and the good news is, there is a way forward.
In this article, we’ll walk through how to fix diastasis recti after pregnancy, explain what it actually is, and how diastasis recti physical therapy can make a real difference in your recovery.
How Do I Know I Have Diastasis Recti?
It’s completely normal to feel unsure about what’s happening in your body postpartum. Diastasis recti happens when the two sides of the abdominal muscles separate along the midline, often due to the pressure of a growing belly during pregnancy. It can affect how your core functions and feels—causing lower back pain, pelvic issues, or just the feeling of a “pooch” that won’t go away no matter how many crunches you try.
Some common signs include:
- A visible gap or bulge in your abdomen, especially when you sit up or strain
- A feeling of weakness in your core
- Lower back pain or poor posture
- Pelvic floor dysfunction (like leaking when sneezing or laughing)
You can try a self-check by lying on your back with knees bent, lifting your head slightly, and feeling for a gap between the muscles above or below your belly button. But keep in mind—self-diagnosis isn’t always accurate.
Who Diagnoses Diastasis Recti?
Diastasis recti can be diagnosed by a healthcare provider such as:
- A physical therapist trained in postpartum rehab
- An OB/GYN
- A pelvic floor therapist
At Core 3 Physical Therapy, our team includes specialists who are trained to identify and treat diastasis recti with a kind, thorough, and personalized approach. We understand that no two postpartum journeys are the same, and we take the time to evaluate what your body needs right now—not six months ago, and not six months from now.
Can Physical Therapy Help with Diastasis Recti?
Yes, it absolutely can. The idea that you’re “stuck” with a gap in your abs forever is a myth. With the right treatment—especially targeted, diastasis recti physical therapy—you can rebuild strength, function, and confidence in your core.
In fact, how to fix diastasis recti after pregnancy often starts with learning what not to do:
- Avoid traditional crunches and sit-ups at first—they can make it worse.
- Be careful with heavy lifting until your core is properly engaged.
- Don’t rush. Healing takes time and intentional movement.
Physical therapy focuses on safe, progressive exercises that restore abdominal integrity and support the pelvic floor. This is especially important because the core and pelvic floor work together—you can’t fix one without considering the other.
How to Fix Diastasis Recti After Pregnancy
Here’s how we approach it at Core 3 Physical Therapy:
-
Assessment
We start by checking the depth and width of the gap, your breathing patterns, posture, and pelvic floor function. Every person is different, and your program should be built around your real-life movement.
-
Breathwork and Core Activation
We’ll teach you how to activate the transverse abdominis (your deep core) with simple breath and movement patterns. These foundational exercises might look easy, but they build serious support.
-
Functional Strengthening
Once your core is engaging properly, we layer on real-life strength. This might include hip stability work, pelvic tilts, bridges, and eventually more challenging movements like squats and modified planks.
-
Pelvic Floor Coordination
Many people with diastasis also struggle with pelvic floor issues—so we address both together. You’ll learn how to engage (and release!) your pelvic floor in sync with your core.
-
Education and Support
Understanding your body matters. We help you recognize what movements to avoid, how to carry your baby without strain, and how to feel strong in everyday tasks again.
At Core 3 Physical Therapy, we’re here to help you heal—not just physically, but emotionally. This isn’t about “getting your body back.” It’s about building a body that works for you right now.
Is It Ever Too Late to Fix Diastasis Recti?
Absolutely not. Whether you just had your baby 6 weeks ago or it’s been several years, it’s never too late to begin healing.
Some people don’t even realize they have diastasis recti until long after pregnancy. Maybe you’ve been dealing with back pain, poor posture, or core weakness for years—only to find out it traces back to that unhealed separation.
You still have the power to improve. Our team has worked with women months, even decades after childbirth. Diastasis recti physical therapy works at any age, and we’ll meet you exactly where you are.
How Long Does It Take Diastasis Recti to Heal?
This varies depending on:
- How deep the separation is
- How long it’s been since giving birth
- Your lifestyle and activity level
- Whether you’ve had multiple pregnancies
Some people begin seeing improvement in 6-8 weeks of guided therapy, while others take several months to heal completely. The important thing is to stay consistent, patient, and kind to yourself.
And remember: healing isn’t just about closing the gap—it’s about restoring function, control, and confidence in your movement.
Start Healing with Core 3 Physical Therapy
If you’re wondering how to fix diastasis recti after pregnancy, we’re here to walk that journey with you.
Core 3 Physical Therapy offers expert, compassionate care at five convenient locations across Pennsylvania:
At each location, our pelvic health specialists are ready to create a personalized treatment plan designed just for you. We know it takes courage to seek help—and we’ll meet you with empathy, expertise, and support every step of the way.
Ready to Take the First Step?
You don’t have to live with core weakness or pain. If you’re searching for how to fix diastasis recti after pregnancy, the answer isn’t just online—it’s in the hands of people who care.
Contact your nearest Core 3 Physical Therapy location today.
