Healing Diastasis Recti: Why Pelvic Floor PT Plays a Key Role
Diastasis recti is a separation of the abdominal muscles that occurs when the connective tissue between them—called the linea alba—becomes stretched and thinned. This is especially common during pregnancy, as the growing belly puts increasing pressure on the abdominal wall.
For many people, this separation begins to close naturally in the weeks after birth. But for others, the tissue remains stretched, making it difficult for the core to function properly. You might notice a gap between your abs, a feeling of weakness, or a “doming” effect down the center of your belly when doing sit-ups or other core exercises.
While it’s a common postpartum condition, diastasis recti isn’t something to ignore. Without proper support, it can contribute to back pain, pelvic floor dysfunction, poor posture, and even hernias down the line. The good news? With the right approach, this condition is highly treatable—and pelvic floor physical therapy plays a key role in the recovery process.
Signs and Symptoms to Watch For
Diastasis recti isn’t always obvious, especially in the early postpartum months. Some people don’t notice it until they start exercising again or feel that their core just isn’t working like it used to.
Here are some common signs you might be dealing with diastasis recti:
A visible gap or indentation between the abdominal muscles, especially when lying down and lifting your head
A doming or bulging appearance along the midline of your abdomen during core movements
A feeling of core weakness or instability, even during simple tasks like getting out of bed
Low back pain or pelvic discomfort, often from overcompensating muscles
Difficulty engaging your core or feeling “disconnected” from your midsection
If you're experiencing any of these, you're not alone—and you’re not doing anything wrong. Diastasis recti is a functional issue, not a cosmetic one. It requires a smart, supportive approach to rebuild strength without causing further strain.
Why Core-Only Work Isn’t Enough
It’s tempting to think that diastasis recti can be fixed with core exercises alone. But while abdominal strengthening is important, it’s only one piece of the puzzle. Focusing solely on crunches, planks, or ab routines—especially without proper guidance—can actually make the issue worse.
That’s because the core doesn’t function in isolation. The pelvic floor, diaphragm, deep abdominals, and even your breathing patterns all work together as part of a coordinated pressure system. When one part of that system isn’t working well—like a weakened pelvic floor or restricted breathing—your body compensates in ways that put more strain on the abdominal wall.
For lasting healing, your recovery plan must include pelvic floor coordination, pressure management, and full-body movement retraining. That’s exactly what pelvic floor physical therapy offers: a whole-system approach that goes beyond the abs and supports your core from the inside out.
How Pelvic Floor Physical Therapy Supports Recovery
Pelvic floor physical therapy is one of the most effective tools for healing diastasis recti—because it treats the root of the issue, not just the symptoms. Rather than prescribing a generic list of ab exercises, your therapist looks at how your entire body is moving, breathing, and stabilizing.
At Eastside Movement Co, recovery starts with a thorough assessment of your posture, alignment, breathing patterns, and pelvic floor function. From there, your therapist builds a personalized plan that may include:
Gentle core activation techniques that avoid excess strain on the midline
Breathwork to regulate intra-abdominal pressure
Pelvic floor coordination drills to support deep core control
Movement modifications to protect healing tissues during daily life and workouts
Slowly progressing toward exercises that load your core more
This integrated approach helps retrain your core system to work as it was designed—so you can feel stronger, more stable, and confident in your movements. And because pelvic floor therapy addresses underlying compensation patterns, it also helps prevent future issues like back pain, prolapse, or recurring diastasis.
Rebuilding Confidence and Core Strength at Eastside Movement Co
Healing from diastasis recti isn’t just about closing a gap—it’s about restoring trust in your body. At Eastside Movement Co, we specialize in helping postpartum individuals reconnect with their core through personalized, evidence-based care.
Our approach goes beyond a one-size-fits-all exercise plan. We meet you where you are, guiding you through each phase of recovery with attention to detail, expert hands-on support, and clear progressions. Whether you're weeks or years postpartum, it’s never too late to rebuild strength, improve function, and feel like yourself again.
If you’ve been wondering whether your symptoms are “normal” or if it’s time to get help, we’re here to provide answers—and a clear path forward. Contact us to schedule a consultation, or explore what to expect from your first visit.
Your recovery is worth prioritizing. Let’s rebuild from the inside out—together.
