Diastasis Recti After Pregnancy: What Works (and What Doesn’t)

Evidence-based core rehab for diastasis recti—what actually helps and what to avoid. Milton pelvic physio.

What Is DR?

During pregnancy, your growing belly places pressure on the connective tissue that joins your abdominal muscles. Sometimes, this tissue stretches and thins, leaving a gap down the midline—this is called diastasis recti (DR).

It’s very common (affecting up to 60% of postpartum women) and can present as:

• A visible “doming” or bulging along the midline

• A soft gap between the ab muscles when lying down

• Core weakness, poor posture, or back pain

While DR is not dangerous, it can impact strength, stability, and confidence. The good news? With the right approach, it can improve significantly.

Safe Core Progressions

Pelvic physiotherapy provides individualized, step-by-step rehab to help your core heal and re-integrate. Strategies often include:

• Breath training: restoring diaphragm–core coordination

• Gentle deep core activations (like transverse abdominis work)

• Progressive exercises that load the core without straining the midline

• Movement retraining: learning to roll, lift, and move without doming

These progressions are safe, effective, and tailored to your stage of recovery.

Mistakes to Avoid

Some popular fitness advice can actually make DR worse. Things to skip (at least in the early stages):

• Traditional sit-ups or crunches

• Heavy lifting without proper strategy

• Planks or pushups done too soon

• Ignoring coning/doming during exercise

Pelvic physiotherapists guide you in knowing when you’re ready to progress—and how to modify exercises so you stay safe.

Milestones & Timelines

Every recovery looks different, but here’s what you can expect:

• Early weeks (0–6): gentle breathing + awareness exercises

• 6–12 weeks: foundational core activations, posture, and mobility

• 3–6 months: progressive loading, safe return to fitness

• Beyond 6 months: advanced exercises, lifting, and sport-specific goals

Consistency is key—most women see gradual improvement over months, not weeks.

Getting Started

If you notice doming, core weakness, or low back pain after pregnancy, don’t panic. With evidence-based diastasis recti treatment in Milton, you can rebuild your core safely, avoid setbacks, and regain strength for both motherhood and your favorite activities.

👉 Ready to start your recovery? Call us at 905-876-8885 or Milton Pelvic Physiotherapy