Self-Help Tips for Diastasis Recti After Delivery - Hohman Rehab and Sports Therapy

What Is Diastasis Recti?

Diastasis Recti is a separation of the abdominal muscles that often happens during pregnancy as your belly grows and the connective tissue stretches. After delivery, some moms notice a soft bulge along the midline of the stomach or feel weaker through their core. This separation can make everyday movements feel harder and may lead to back discomfort or poor posture. The reassuring news is that Diastasis Recti is common, and with gentle, natural guidance, many women recover well and feel strong again.

Bringing a new baby into the world is such a special experience, but your body goes through many changes along the way. If you’ve noticed these symptoms, you may be experiencing Diastasis Recti — and you’re not alone. Healing is absolutely possible. At Hohman Rehab, we help you restore movement, address the root cause of discomfort, and feel confident in your body again. Below are simple, safe ways to begin helping your Diastasis Recti heal.

Take It Slow and Listen to Your Body

Your core has been stretched for months, especially if you’re healing from Diastasis Recti. It needs time and kindness as it recovers.

Avoid pushing through pain.
Notice how your core responds during daily tasks like lifting your baby or getting out of bed.
Give yourself grace — slow progress is still progress.

Practice Deep Breathing

Deep breathing helps activate the deep abdominal muscles that support healing from Diastasis Recti. Try slow inhales into your ribcage and gentle exhales while lightly engaging your belly. This simple practice helps reconnect your core in a natural, comfortable way.

Use Supportive Body Mechanics

Small changes in how you move can make a meaningful difference when you’re managing Diastasis Recti.

Roll to your side before sitting up.
Hold your baby close to your body when lifting.
Avoid movements that cause your belly to “cone” or bulge outward, as this can worsen Diastasis Recti.

Avoid High-Pressure Abdominal Exercises

Exercises like sit-ups, planks, or double-leg lifts increase pressure through the abdomen and may delay Diastasis Recti healing. Choose gentle, controlled movements that support your core without strain.

Connect With Your Pelvic Floor

Your pelvic floor and core work together, and both are important when recovering from Diastasis Recti. Gentle awareness and light engagement — without clenching or holding your breath — can improve stability and comfort through your abdomen and lower back.

Stay Consistent With Gentle Strengthening

Consistency is key when healing Diastasis Recti. You don’t need long workouts to make progress. Even a few minutes a day of mindful breathing and light movement can help you feel stronger and more supported as you care for your baby.

How Pelvic Health Physical Therapy Helps You Heal Faster

Many new moms are surprised to learn how much pelvic health physical therapy can support healing from Diastasis Recti. This specialized care looks at how your abdomen, pelvic floor, breathing, and posture all work together. When one area isn’t functioning well, the others often compensate, which can lead to discomfort or slower recovery. A pelvic health therapist can help you:

Understand the root cause of your Diastasis Recti
Strengthen pelvic floor support, which is essential for abdominal healing
Reduce back, pelvic, or hip pain that may appear postpartum
Reconnect deep core muscles safely and effectively
Build confidence in how your body moves and heals

Why Early Care Makes a Difference

It’s never too late to seek help for Diastasis Recti, but acting early can make healing smoother and prevent small issues from becoming long-term concerns. Early pelvic health physical therapy can:

Reduce lingering pelvic or low back discomfort
Prevent compensations that slow Diastasis Recti healing
Help you return to daily activities and exercise more comfortably
Improve support for future pregnancies
Give you guidance before habits develop that may worsen symptoms

Many moms tell us they wish they had reached out sooner — not because they couldn’t heal later, but because early guidance often helps their Diastasis Recti improve faster and more comfortably.

You Don’t Have to Navigate This Alone

Healing from Diastasis Recti takes time, patience, and the right support. With expert guidance, you can feel strong, stable, and active again. Our pelvic health specialists provide one-on-one care tailored to your unique needs and goals. If you’re ready for a personalized evaluation and a clear plan to help you feel your best, we’re here to help you on your path to wellness. Call (352) 404-6908 or visit www.hohmanrehab.com to schedule an appointment.

Locations: