Postpartum Healing: How to Treat and Prevent Diastasis Recti for a Stronger Core
Hey, mama! Let’s talk about something that’s so common yet often overlooked in postpartum recovery—diastasis recti. If you’re reading this, chances are you’ve either heard of it, suspected you might have it, or, unfortunately, you’re dealing with it right now. Don’t worry, you’re not alone. In fact, up to 45% of women are dealing with this after childbirth, and it can show up as early as your second trimester.
But here’s the good news: It’s completely treatable, and with the right knowledge and a little effort, you can get your core back in shape. Let’s dive into what diastasis recti is, how it happens, and how to start healing your body.
What is Diastasis Recti?
Let’s start with the basics. Diastasis recti (DRA) refers to the separation of the rectus abdominis muscles—the ones that make up your “six-pack.” During pregnancy, your growing baby stretches your abdominal muscles, and the connective tissue (called the linea alba) between them can weaken or stretch too far, causing a gap. This separation often results in a visible “pooch” or bulge in the center of your abdomen.
Here’s the kicker: it’s not just cosmetic. Diastasis recti can lead to a host of uncomfortable symptoms, including pelvic or back pain, bloating, incontinence, poor posture, and even constipation. But don’t worry—although it’s common, it’s completely treatable with the right approach.
Why Does Diastasis Recti Happen?
Pregnancy is a remarkable journey, but it puts immense strain on your body, especially your core. As your baby grows, your abdominal muscles stretch to accommodate the expanding uterus. The stress on the connective tissue holding these muscles together can cause a gap to form.
Diastasis recti affects many women post-birth, with studies showing that nearly 60% of women experience abdominal separation within six weeks postpartum, and 45% still have it at the six-month mark. The separation is often more severe after a multiple pregnancy, extended pregnancies, or if you’ve had a C-section.
Even though some women may experience no pain, the weakened core can lead to discomfort or complications in other areas of the body, such as your lower back or pelvic floor. It’s more than just a “mom pooch”—it’s a condition that can impact your overall well-being.
“Taking care of yourself is part of taking care of your children.”
– Unknown
Can You Prevent Diastasis Recti?
While it may not be possible to fully prevent diastasis recti, there are several ways to reduce your risk or minimize the severity of the condition. The key is to focus on strengthening your core early on and being mindful of your movements throughout pregnancy.
- Strengthen Your Core Early: If you’re planning to get pregnant or are in the early stages of pregnancy, it’s a good idea to begin strengthening your core. Focusing on your transverse abdominis (TA)—the deep abdominal muscles that act like a natural corset—can help support your growing belly. Exercises like belly breathing, where you gently draw your belly button toward your spine, can strengthen these muscles and prepare them for the additional strain during pregnancy.
- Maintain Good Posture: Posture plays a huge role in preventing unnecessary strain on your abdominal muscles. During pregnancy, try to avoid slumping or leaning forward. Keeping your back straight and shoulders aligned can help reduce the pressure on your core.
- Avoid Certain Movements: While you might be tempted to continue with your usual workout routine, high-impact exercises like crunches or heavy lifting with a rounded back can actually increase your risk of diastasis recti. Opt for gentler movements, like pelvic tilts and supported stretches, to protect your core during pregnancy.
How Do You Heal Diastasis Recti?
If you already have diastasis recti, don’t worry! It’s completely possible to repair and strengthen your core, but it’s going to take some time and commitment. Here’s the lowdown on how you can start the healing process:
- Start with the Basics: Before diving into more intense exercises, focus on re-engaging your transverse abdominis (TA) muscles with deep belly breathing. This simple yet effective exercise helps activate your core without straining your muscles. To do this:
- Lie on your back with your knees bent and feet flat on the floor.
- As you inhale, allow your belly to expand.
- As you exhale, gently draw your belly button toward your spine, engaging your TA muscles. This helps you reconnect with your deep core muscles.
- Core Strengthening Exercises: Once you’re familiar with belly breathing, it’s time to move on to exercises that specifically target the muscles affected by diastasis recti. Here are a few options to include in your postpartum workout:
- Pelvic tilts: Lie on your back with knees bent, feet flat. Tilt your pelvis upward as you exhale, engaging your core.
- Modified planks (on your knees): This is a gentler alternative to traditional planks that still engages your core.
- Leg slides: Lie on your back and slowly slide one leg out while keeping your core engaged.
- Seek Professional Help: For severe cases, a physical therapist specializing in postpartum recovery can provide invaluable support. Physical therapy often focuses on strengthening the abdominal and pelvic floor muscles and correcting any imbalances. Studies suggest that working with a therapist can help improve the condition more effectively.
- Consider Abdominal Binders: Some mamas find relief with abdominal binders—specialized garments that offer support to your abdominal muscles as they heal. While not a permanent solution, an abdominal binder can help you feel more supported as your muscles regain strength.
- Be Patient: Healing takes time, and diastasis recti won’t disappear overnight. Some studies suggest that recovery can take anywhere from a few weeks to several months, depending on the severity of the separation. So, be kind to yourself and trust the process—you’re doing an amazing job!
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
– Rikki Rogers
This post may contain affiliate links. When you buy through links or my site, I may receive a commission at no additional cost to you. Also, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See disclosures for more information.
Practical Tips for Healing and Preventing Diastasis Recti:
As you begin your healing journey, here are a few practical tips to guide you along the way:
- Avoid crunches and other high-impact exercises that could make your diastasis worse. Instead, focus on safe core-strengthening exercises like pelvic tilts and leg slides.
- Focus on posture: Keeping your spine aligned while standing, sitting, and moving is key to reducing strain on your core muscles.
- Re-engage your pelvic floor: Strengthening your pelvic floor can help alleviate pressure on your core.
- Start slow and be consistent: It’s tempting to jump right back into your old workout routine, but gentle, consistent movement will yield the best results for healing.
- Get support: Whether it’s from a physical therapist, a postpartum group, or online resources, don’t be afraid to seek help along the way!
“Recovery is not one and done. It is a lifelong journey paved with sustainable and consistent actions.”
– Danielle Bernock
Final Thoughts
Postpartum recovery is a journey, and diastasis recti is just one part of that process. The key is to take it one step at a time—focus on your core, be consistent, and trust in your body’s ability to heal. And remember, you’re not alone in this. There’s a whole community of women out there cheering you on as you regain your strength and confidence.
With the right approach, you’ll be on your way to a stronger core in no time!
