Diastasis recti—a common condition where the abdominal muscles separate along the midline—affects many women after pregnancy. This separation can lead to core weakness, back pain, and changes in posture, making everyday activities more challenging.

While diastasis recti often improves naturally over time, targeted care is crucial for safe and effective healing. Physiotherapy offers specialized techniques to restore core strength, improve posture, and promote overall function after pregnancy.

In this article, we’ll explore what diastasis recti is, how physiotherapy can help, and practical steps you can take to support your recovery.

What is Diastasis Recti?

During pregnancy, the growing uterus stretches the abdominal muscles, sometimes causing a separation of the two halves of the rectus abdominis muscle along the linea alba. This gap is known as diastasis recti.

Common symptoms include:

• Visible bulge or “pooch” in the belly area, especially when straining
• Lower back pain or discomfort
• Poor posture or pelvic instability
• Difficulty engaging the core muscles

How Physiotherapy Supports Diastasis Recti Healing

A physiotherapist trained in postnatal care can create a personalized treatment plan focused on:

Core Re-education: Physiotherapy teaches you how to safely engage and strengthen the deep core muscles, including the transverse abdominis, which acts as a natural corset.
Pelvic Floor Rehabilitation: Strengthening the pelvic floor muscles supports abdominal function and improves bladder control.
Postural Correction: Addressing postural imbalances reduces strain on the back and abdominal muscles.
Manual Therapy: Hands-on techniques can help improve tissue mobility and reduce discomfort.

Exercises to Avoid and Those to Try

Avoid:

• Traditional sit-ups or crunches
• Heavy lifting without support
• Movements that cause doming or bulging of the abdomen

Try:

• Gentle core activation exercises (e.g., pelvic tilts, heel slides)
• Breathing techniques to engage the diaphragm and core
• Modified planks and bridges as strength improves

When to See a Physiotherapist

If you notice a persistent abdominal bulge, experience pain, or struggle with core engagement postpartum, consult a pelvic floor physiotherapist. Early intervention can prevent complications and promote faster recovery.

Diastasis Recti and Everyday Life

Physiotherapy can also help you with:

• Safe lifting and carrying techniques for your baby
• Improving functional movements like getting out of bed or standing up
• Reducing pelvic floor dysfunction symptoms

Conclusion

Diastasis recti after pregnancy is a common condition that requires careful attention to heal properly. Physiotherapy provides safe, effective strategies to restore your core strength, improve posture, and enhance your quality of life.

If you’re struggling with diastasis recti, consider consulting a qualified physiotherapist experienced in postpartum rehabilitation to guide you through your recovery journey.