What it is, why it matters, and how to safely strengthen your core postpartum.

Introduction: What Is Diastasis Recti?

Diastasis recti is a common condition where the left and right sides of the abdominal muscles separate at the midline, creating a gap. This can occur during pregnancy as the growing baby puts pressure on the abdominal wall, causing the connective tissue (linea alba) to stretch. But it’s not just a postpartum concern; some women may not even realize they have diastasis recti until years or even decades later. Left unaddressed, this condition can lead to issues such as back pain, pelvic dysfunction, or a lingering feeling of weakness in the core.

Why Does Diastasis Recti Matter?

The integrity of your abdominal muscles plays a significant role in supporting your posture, breathing, and pelvic health. Diastasis recti can affect more than just the appearance of your belly—it can impact your overall stability and strength. But the good news is, with the right approach, you can start healing your diastasis at any stage—whether it’s early postpartum or decades later.

Types of Diastasis Recti and Range of Severity

Diastasis recti can vary in both the location of the separation and the depth of the gap. Here are the most common variations:

• Location: Separation can occur above, at, or below the belly button. Some women experience separation in all three areas.
• Range of Severity: The width of the gap and the depth of the separation can vary. While some women may have a wide but shallow gap, others might have a narrower yet deeper separation. The depth of the gap matters because it indicates the extent to which the connective tissue has thinned and weakened.

Why the Position of Your Core Exercises Matters

Many of us grew up doing sit-ups and crunches in gym classes or fitness videos, but these exercises don’t always target the deep core muscles effectively—especially if performed lying on your back. In fact, research shows that the deep core muscles, like the transverse abdominis, don’t recruit well in this position. This is crucial to understand because effective core strengthening isn’t just about closing the gap but reconnecting with these muscles in a meaningful way.

For many women, a better starting point is hands-and-knees core breathing. While it may seem simple, this position helps you engage your core muscles in a way that is functional and translates to real-life movements. By focusing on your breath and posture in this position, you can start to regain core connection and stability.

The Four Pillars of Core and Pelvic Health

At Pinnacle Women’s Therapeutics, we believe in taking a comprehensive approach to core and pelvic health. We focus on four essential pillars to help women heal from diastasis recti:

1. Breath: Diaphragmatic breathing is foundational. It not only helps you engage your deep core muscles but also supports overall relaxation and alignment.
2. Alignment: Your body’s alignment affects how your muscles function. Improving alignment can enhance muscle recruitment and reduce strain on your midline.
3. Coordination, then Strength of the Core and Pelvic Floor: Before focusing on strength, it’s essential to address any coordination issues between the core and pelvic floor. Building strength without first establishing effective coordination can worsen symptoms and lead to poor movement patterns. Efficient and well-timed muscle activation is crucial for supporting your body as a whole.
4. Glute Coordination and Strength: The glutes play a significant role in stabilizing the pelvis and supporting the core. Strengthening and coordinating these muscles is essential for overall core health.

Healing diastasis recti isn’t just about doing the “right” exercises—it’s about understanding how these four pillars work together. Sometimes, the most crucial focus is on aligning the body, while for others, the key might be restoring pelvic floor coordination after pregnancy.

The Importance of Expert Guidance

In the early phases of working on diastasis recti, having an expert check for the best tension and engagement in your midline is incredibly helpful. A skilled pelvic therapist can gently assess with their hands to determine which exercises create the optimal amount of tension without overstraining the connective tissue. Additionally, feeling your own abdomen while performing exercises can help you better understand when your core is engaging effectively. This hands-on approach can be pivotal in getting the right cues and making significant progress.

At Pinnacle, our therapists are trained to be thorough and compassionate detectives, helping you find what your body needs most. Whether it’s improving alignment, restoring pelvic floor coordination, or targeting the deep core muscles, we’ll tailor our approach to fit your unique needs.

Action Steps You Can Take Now

1. Start with Core Breathing: Begin with hands-and-knees breathing to gently engage your deep core muscles. Focus on taking deep, diaphragmatic breaths and feeling your belly expand as you inhale. On the exhale, gently draw your belly button toward your spine to activate your transverse abdominis.

1. Check Your Alignment: Pay attention to your posture throughout the day. Are you arching your back excessively or tucking your pelvis? Small adjustments can make a big difference in how your muscles work together.
2. Feel for Tension: When performing core exercises, lightly place your fingers along your midline to feel for tension. If an exercise causes your midline to bulge or feel overly soft, it might not be the right exercise for you at this stage.

Common Questions About Diastasis Recti

Q: Can I start healing my diastasis recti right after giving birth?

A: Yes, you can start addressing diastasis recti as early as the postpartum phase. However, it’s important to focus on gentle, reconnecting exercises in the beginning, and consult with a pelvic PT for tailored guidance.

Q: Is it too late to address my diastasis if it’s been years since my last pregnancy?

A: It’s never too late! Women can successfully improve their diastasis recti even decades later by focusing on targeted exercises and restoring core function.

Q: How do I know if an exercise is safe for my diastasis?

A: A good rule of thumb is to avoid exercises that cause your midline to bulge or feel excessively soft. You should feel a gentle tension in your core without discomfort.

Q: Can wearing a supportive garment help with diastasis recti?

A: In some cases, wearing a supportive garment can provide temporary relief, but it should not replace core strengthening. It’s best to consult with a pelvic PT to determine if this is the right approach for you.

Q: What are the symptoms of diastasis recti?

A: Common symptoms include a noticeable bulge or “pooch” in the abdomen, lower back pain, or a feeling of weakness or disconnection in the core.

Q: Should I avoid all abdominal exercises if I have diastasis recti?

A: Not necessarily. It’s more about choosing the right exercises and positions to effectively engage your deep core muscles. A pelvic PT can help you find the best starting point.

Conclusion: You Don’t Have to Do This Alone

Diastasis recti can be intimidating, but with the right knowledge and support, you can heal and strengthen your core effectively. Start by taking small steps, like focusing on core breathing and checking your alignment. And if you’re feeling overwhelmed or unsure where to begin, reach out to a skilled pelvic therapist who can guide you on your journey.

If you’re dealing with diastasis recti or are unsure about your core health, we’re here to help. Contact Pinnacle Women’s Therapeutics to learn more about how we can work together on a personalized plan to strengthen your core, improve your alignment, and support your pelvic health. Don’t wait—take the first step toward feeling empowered and strong.