Healing Diastasis Recti: A Whole Body Perspective
If you’ve ever looked down at your belly postpartum and noticed a bit of a gap or doming down the center of your abdomen, you might be experiencing something called diastasis recti. While it’s common—especially during and after pregnancy—it’s not something you have to live with forever. With the right support and guidance, your core can become strong, functional, and resilient again. And that’s where physical therapy comes in.
What Is Diastasis Recti?
Diastasis recti (pronounced dye-uh-STAY-sis REK-tye) refers to a separation of the rectus abdominis muscles—the "six-pack" muscles that run vertically down the front of the abdomen. This separation happens when the connective tissue between these muscles, known as the linea alba, stretches and thins.
This is especially common during pregnancy due to the growing uterus and hormonal changes that affect connective tissue. But diastasis recti can also occur in other populations, such as newborns or even athletes who put a lot of pressure on their abdominal wall.
Signs and Symptoms
A visible bulge or “doming” along the midline of your abdomen, especially when you sit up or strain
A feeling of core weakness or instability
Lower back pain
Pelvic floor dysfunction (like leaking urine or pressure in the pelvis)
Poor posture
Difficulty engaging your core during movement
It’s important to note that diastasis recti isn’t just a cosmetic concern—it’s a sign that your core isn’t functioning optimally.
How a Physical Therapist Can Help
At Natural Fit Physio, we take a whole-body approach to recovery, and that includes helping you heal and strengthen your core in a way that fits your life. Here’s how physical therapy can help with diastasis recti:
1. Assessment and Education
A pelvic health physical therapist can assess the width, depth, and function of your abdominal separation, as well as any related issues like pelvic floor weakness, breathing mechanics, or movement patterns. We’ll explain what’s going on in your body—and help you understand what not to fear (spoiler alert: not every gap is a problem!).
2. Core and Pelvic Floor Reconnection
We guide you through safe and effective exercises to restore the connection between your core and pelvic floor. This isn’t about endless crunches—in fact, certain exercises can make the problem worse. Instead, we focus on breathwork, posture, deep core activation, and gentle movements that promote healing.
3. Progressive Strengthening
As your core begins to function better, we help you gradually return to more challenging activities—whether that’s lifting your toddler, going for a run, or just moving through your day with ease. Our goal is to make your core work for you in real-life situations.
4. Whole-Body Integration
Because your core doesn’t work in isolation, we look at how your hips, rib cage, posture, and even your feet might be affecting your recovery. We help you move in ways that support—not strain—your healing tissues.
You Don’t Have to Do This Alone
Healing from diastasis recti isn’t just about closing a gap—it’s about regaining strength, confidence, and function in your core. Whether you’re newly postpartum or years down the road, it’s never too late to seek support.
If you’re wondering whether physical therapy might help your abdominal separation or other postpartum concerns, reach out to us at Natural Fit Physio. We’d love to help you reconnect with your body and move forward feeling strong.