Every woman’s postpartum journey is different, and so is the healing timeline for postpartum and diastasis recti. Some see improvement in a matter of weeks, while others require several months or more. Knowing what affects your recovery time helps set realistic expectations and keeps you motivated to follow through with your healing plan.
What Is Diastasis Recti and Why It Matters
Diastasis recti is the separation of the two halves of your abdominal muscles due to stretched connective tissue during pregnancy. This can lead to a weakened core, back pain, and the infamous belly “pooch.” Healing isn’t just about aesthetics—it’s about restoring functional strength to protect your spine and organs.
Factors That Affect Healing Time
- Severity of the separation: Wider gaps and deeper tissue thinning take longer to heal.
- Consistency of rehab: Daily practice of safe core exercises shortens recovery time.
- Posture and movement habits: Avoiding harmful movements prevents setbacks.
- Overall health: Nutrition, sleep, and stress management play a big role.
- Use of supportive devices: Tools like splints can help approximate the muscles faster.
The 3 Stages of Healing
- Initial Awareness (Weeks 1–4): Learning how to protect your connective tissue and avoid harmful exercises.
- Rebuilding Phase (Weeks 4–12): Consistent postpartum diastasis recti exercises at home help close the gap and strengthen your core.
- Maintenance Phase (Month 3 and beyond): Continuing your postpartum core rehabilitation plan for diastasis ensures lasting results and prevents re-injury.
How to Speed Up Recovery
To heal faster, you must consistently engage your deep core muscles (transverse abdominis) and avoid movements that push your belly out. Proper breathing techniques, posture adjustments, and daily functional awareness all contribute to faster recovery.
Role of Postpartum Diastasis Recti Exercises at Home
Home-based workouts designed specifically for diastasis recti can speed healing by targeting the deep core without straining the connective tissue. See our full guide on postpartum diastasis recti exercises at home for step-by-step instructions.
Why Splints Can Help You Heal Faster
A properly fitted splint helps bring your abdominal muscles closer together, giving the tissue a better environment to heal. Explore our recommendations for the best splints for postpartum diastasis recti support to see which option is right for you.
Postpartum Core Rehabilitation Plan for Long-Term Success
While initial healing may happen within a few months, maintaining core stability requires ongoing attention. Following a structured postpartum core rehabilitation plan for diastasis ensures your progress lasts.
The Tupler Technique® Approach
The Tupler Technique® offers a clinically proven method to heal diastasis recti through specific exercises, splinting, and movement education. Many women see measurable improvement within 6–12 weeks.
