Healing Diastasis Recti with Pelvic Floor Physical Therapy
If you’ve noticed abdominal separation, core weakness, a “pooch” that won’t go away, back pain, or difficulty returning to exercise after pregnancy, you may have heard the term diastasis recti. While it is common—especially during and after pregnancy—it is not something you simply have to “wait out” or accept as your new normal.
At Natural Fit Physio, we take a whole-body approach to helping individuals recover from diastasis recti. Healing isn’t just about doing endless core exercises or crunch alternatives—it starts with understanding why the separation is struggling to improve and what factors throughout the body may be contributing.
What Is Diastasis Recti?
Diastasis recti is a separation or widening of the connective tissue (called the linea alba) between the two sides of the abdominal muscles, specifically the rectus abdominis, or “six-pack” muscles. It commonly develops during pregnancy as the growing baby increases pressure through the abdominal wall, but it can also occur outside of pregnancy due to pressure management issues, repetitive strain, abdominal surgery, or connective tissue changes.
A common misconception is that diastasis recti is simply about how wide the gap is. In reality, function matters just as much—if not more. A pelvic floor physical therapist evaluates not only the width of the separation, but also the depth, tissue tension, abdominal coordination, breathing mechanics, and how your entire body contributes to pressure through the core.
Signs You May Benefit from Pelvic Floor Physical Therapy for Diastasis Recti
Symptoms can vary from person to person, but common signs include:
Abdominal doming or bulging, especially during exercise or getting out of bed
A persistent “mom pooch” or abdominal fullness
Core weakness or instability
Low back, hip, or pelvic pain
Pelvic floor symptoms, including leaking, heaviness, or pelvic pressure
Difficulty returning to exercise or lifting without discomfort
Feeling disconnected from your core
Because the abdominal wall and pelvic floor work together as part of your body’s pressure system, symptoms often overlap.
Why a Whole-Body Evaluation Matters
At Natural Fit Physio, we do not believe in handing out the same generic core program to everyone with diastasis recti. Two people can have a similar abdominal separation but completely different reasons for why their body is struggling to heal.
A pelvic floor physical therapist looks beyond the abdominal wall to understand what may be contributing to ongoing strain and poor pressure management.
Ribcage Mobility and Breathing Mechanics
Your ribcage and diaphragm play a huge role in how pressure moves through your abdomen and pelvic floor.
If the ribcage is stiff or flared, the diaphragm may not move efficiently. This can change how pressure is managed through the core, leading to excessive stress on the abdominal wall and pelvic floor. Many people with diastasis recti unknowingly compensate with shallow breathing patterns, breath holding, or excessive abdominal gripping.
During an evaluation, your therapist may assess:
Ribcage mobility
Breathing mechanics
Diaphragm function
Postural patterns affecting pressure management
Improving rib mobility and breathing coordination can significantly improve core function and abdominal tension.
Pelvic Floor Tightness or Dysfunction
Many people assume weakness is always the issue after pregnancy, but the pelvic floor can actually be too tight, overactive, or poorly coordinated.
A tight pelvic floor may struggle to lengthen and respond to pressure appropriately, which can increase strain through the abdomen and impact healing of a diastasis. This is one reason why doing endless Kegels or aggressive core strengthening too early may sometimes make symptoms worse.
A pelvic floor therapist evaluates how the pelvic floor is functioning as part of the entire core system—not just whether it is “strong.”
Treatment may include:
Improving pelvic floor coordination
Relaxation and downtraining for tight muscles
Pressure management strategies
Functional strengthening that supports healing
Fascial Restrictions and Scar Tissue
The body is connected through fascia, a web of connective tissue that helps distribute movement and force.
Restrictions through the abdomen, ribs, hips, diaphragm, or even scars from a C-section or abdominal surgery can create tension patterns that affect how your abdominal wall functions.
Fascial restrictions may limit mobility and contribute to pulling, compensation, or inefficient movement patterns that keep stress concentrated at the linea alba.
A whole-body assessment often includes looking at:
C-section scars or abdominal scar mobility
Fascial restrictions through the abdomen or trunk
Thoracic and spinal mobility
Hip and pelvic alignment and movement
Addressing these restrictions can help the body move and coordinate more effectively.
Strength and Movement Patterns
Sometimes the issue is not a lack of strength—it is how muscles are working together.
Your therapist evaluates how your core system coordinates during real-life activities such as:
Lifting your baby or toddler
Rolling in bed
Exercise and strength training
Walking, running, or returning to fitness
Daily movement patterns
Rather than avoiding movement, pelvic floor physical therapy helps you learn how to move in ways that support healing and confidence.
What Does Treatment for Diastasis Recti Look Like?
Every treatment plan is individualized, but care often includes:
Whole-body movement assessment
Breathing retraining and rib mobility work
Pelvic floor assessment and coordination training
Gentle core retraining focused on function—not just strengthening
Manual therapy for soft tissue or fascial restrictions
Scar tissue mobilization when appropriate
Education on pressure management during lifting, exercise, and daily activities
Progressive return to movement and fitness
Healing diastasis recti is not about “closing the gap” as quickly as possible. It is about improving function, reducing symptoms, restoring confidence, and helping your body work better as a whole.
You Don’t Have to Guess Your Way Through Recovery
Social media is full of conflicting advice about what exercises to avoid, whether you should wear a brace, or how to “fix” abdominal separation. The truth is, every body is different.
If you are dealing with diastasis recti, a pelvic floor physical therapist can help identify what your body specifically needs. By looking at factors like ribcage mobility, pelvic floor function, fascial restrictions, posture, breathing, and movement patterns, treatment becomes more effective—and far more personalized.
At Natural Fit Physio, we believe healing happens best when we look at the whole person, not just one symptom. Whether you are newly postpartum or years out from pregnancy, it is never too late to improve how your body feels and functions.