After pregnancy, many women are eager to regain their pre-baby shape, only to be met with a stubborn belly bulge, weak core, or unexpected back pain. Often, the cause isn’t just leftover baby weight—it’s something deeper called diastasis recti. Understanding postpartum and diastasis recti is the first step toward healing your core safely and effectively.
- What Is Postpartum and Diastasis Recti?
- Why It Happens After Pregnancy
- Symptoms You Shouldn’t Ignore
- How to Check Yourself for Diastasis Recti
- Safe Healing Steps You Can Start Now
- Postpartum Diastasis Recti Exercises at Home
- Best Splints for Postpartum Diastasis Recti Support
- How Long Does Postpartum Diastasis Recti Take to Heal?
- Postpartum Core Rehabilitation Plan for Diastasis
- FAQs
What Is Postpartum and Diastasis Recti?
Postpartum refers to the period after childbirth—physically, hormonally, and emotionally. Diastasis recti is a separation of the left and right halves of your abdominal muscles (rectus abdominis). This happens when the connective tissue between them, called the linea alba, stretches and thins during pregnancy.
Why It Happens After Pregnancy
During pregnancy, your growing belly places increasing pressure on the abdominal wall. Hormones like relaxin and progesterone soften connective tissues, allowing your body to expand. For some women, this results in a lingering gap after birth. Without targeted rehab, the gap—and the weakened connective tissue—remains.
Symptoms You Shouldn’t Ignore
- A visible bulge or “doming” in the middle of your abdomen when sitting up or straining
- Lower back pain and poor posture
- Core weakness, making it hard to lift objects or perform daily movements
- Digestive issues such as bloating or constipation
- Feeling of instability in the torso
How to Check Yourself for Diastasis Recti
Lie on your back with knees bent. Place fingers just above your belly button and gently lift your head. If you feel a gap wider than two fingers between your abdominal muscles, you likely have diastasis recti. It’s best to confirm with a healthcare or postpartum rehab specialist.
Safe Healing Steps You Can Start Now
Healing from postpartum and diastasis recti requires protecting your connective tissue, avoiding harmful movements, and retraining your core. You’ll need a plan that rebuilds strength from the inside out—focusing on your deep transverse abdominis muscle.
Postpartum Diastasis Recti Exercises at Home
Not all exercises are safe after pregnancy if you have diastasis recti. Instead of crunches or planks, choose gentle, targeted moves that pull the abdominal wall inward. Learn more about postpartum diastasis recti exercises at home that strengthen your core without worsening the gap.
Best Splints for Postpartum Diastasis Recti Support
Wearing an abdominal splint can help approximate (bring together) the two sides of your abdominal muscles while you heal. It also supports proper posture and reduces strain. Discover our guide to the best splints for postpartum diastasis recti support to choose the right one for your recovery.
How Long Does Postpartum Diastasis Recti Take to Heal?
Healing time varies from person to person based on age, severity, and commitment to rehab. Some women notice improvements in weeks, while others take months. Read our breakdown of how long postpartum diastasis recti takes to heal so you know what to expect.
Postpartum Core Rehabilitation Plan for Diastasis
A structured recovery plan ensures you’re not just closing the gap, but also restoring strength, function, and stability to your core. See our recommended postpartum core rehabilitation plan for diastasis to follow a safe and proven sequence.
Why You Should Avoid Traditional Ab Workouts
Exercises like sit-ups, crunches, and even planks can increase intra-abdominal pressure, forcing your abdominal wall to push outward. This can make your separation worse instead of better.
How the Tupler Technique® Helps
The Tupler Technique® is a research-backed approach to healing diastasis recti. It combines core-strengthening exercises, splinting, and movement modifications to close the gap and strengthen the connective tissue.
