Image credits: Freepik / PexelsAfter giving birth, the majority of new mothers have an occurrence where the abdominal muscles separate, which is called diastasis recti abdominis. When the situation is negligent, the affected person may develop weakness of the core, pain in the lower back, bad posture, or pelvic floor dysfunction. This manual is your physiotherapist providing simple, down-to-earth tips that really work to help you get better and explaining how conscious living and physiotherapy can be of assistance in your diastasis recti rehab recovery and getting back your power.
As the uterus grows during pregnancy, it exerts pressure on the abdominal muscles. The connective tissue (the linea alba) between the two halves of your “six-pack” muscles is thus stretched and widened. The widening here is what we call diastasis recti. It may happen that after birth these muscles will not have their original state restored by nature, and this can result in a soft belly bulge, weak core, and even pelvic floor problems.
Recognizing the symptoms—a bulge that can be seen when coughing or sitting up, difficulty in engaging your core, pain in the lower back, or urinary incontinence—will help you make the decision to get support.
A pelvic-floor physiotherapist who is properly trained is an essential part of a recovery that is both safe and effective. Specialists at clinics like the one that is indicated by the website you shared provide accurate assessment and treatment: they don’t only measure how far your abdomen is separated, but they also check the functioning of the pelvic floor, the presence of scar tissue (in the case of a C-section), your posture, and the way you move during the day.
Treatment can be a local gentle manual therapy, breathing work, muscle retraining, and the issuance of safe daily instructions, which certainly are not just exercises. Bringing the body back to health through this method facilitates the gaining of core strength, the correction of posture, and the proper functioning of the pelvis.
After childbirth, your body is definitely going to need time and care, especially if you have diastasis recti. Most of the time, gentle, core-rehabilitating exercises are considered to be the first line of treatment. Here are some of the exercises that are often recommended by physiotherapists:
These workouts are usually less risky than the conventional sit-ups or crunches that may put a strain on the stretched connective tissue and make the separation worse.
Once you go further with it, your physical therapist might introduce some more challenging core stability and posture exercises to you, but still, the main factors should always be the correct form, gentle breathing, and proper body alignment rather than the intensity.
Healing from abdominal separation after pregnancy is not merely a matter of exercising with commitment; small things, which you do every day, also have a major impact.
Another point that is equally important is that you should allow yourself time. The recovery time of each individual is different, and it depends on factors such as the kind of delivery (vaginal/C-section), fitness level before the delivery, and the time when you start the gentle rehab.
In case you think that you have a very serious abdominal separation—for instance, a gap that you can feel and is more than two finger-widths, or a bulging that is going on even when you move—it is better that you get a professional assessment at about 6–8 weeks after the birth. Women’s-health physiotherapists, who also provide antenatal and postnatal care, are the ones that can escort you through rehab safely.
During the first visit, the therapist will likely:
Your progress will be monitored through follow-ups, and your core strength and stability will be allowed to grow gradually along with the healing of your body.
Giving birth and recovering from it is more than just a physical recovery—it is about regaining strength, becoming aware of yourself, and taking care of yourself. With proper support and a diastasis recti rehab plan, you will be able to restore core stability, get better posture and pelvic health, and have confidence in your body’s abilities again.
By looking for professional help, doing movements that are safe and effective, and listening to what your body tells you, you will create the conditions for well-being that will last long. If you want to start, you can do gentle core-stabilizing exercises and pelvic floor rehabilitation and practice mindful daily habits that will make it easier for you to rediscover the strength in your body, one thoughtful step at a time.
