Can Diastasis Recti Heal Without Surgery?

Yes, with proper care and guided exercises, diastasis recti can heal without surgery.

Can Diastasis Recti Affect Future Pregnancies?

You can develop it again in your next pregnancy. This happens because the linea alba may become more stretched and less elastic over time.

diastasis-recti-after-pregnancy-healing-guide

Pregnancy changes your body in many beautiful ways. While embracing these changes is also beautiful, there are some changes that can leave you all confused and worried. It is normal to feel confused about the way your body changes. Among the many changes a woman goes through during pregnancy is diastasis recti.

Most women think it’s “just belly fat” or something they have to live with forever.
But that’s not true. Diastasis recti is common, treatable, and can improve at any stage of life. If you are hearing it for the first time, then let's understand what it really is, how to check it, and the safest ways to heal.

What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles. These are the two muscles that form your “six-pack.” These muscles are normally held together by a band of tissue called the linea alba. During pregnancy, this band stretches like a soft elastic to make space for your growing baby. The stretching of this band during pregnancy is normal.

However, sometimes, this stretched tissue does not bounce back fully after delivery.
When the gap stays wide, you may notice:

A bulge or doming in your midline
A belly that still looks “pregnant”
Core weakness
Back discomfort

What Causes Diastasis Recti After Pregnancy?

Various changes during pregnancy increase the likelihood of abdominal separation. But the most common reason for this separation is increased pressure inside your abdomen as the uterus grows. Some other risk factors of diastasis recti post pregnancy include:

Stretching of the linea alba
Effects of hormones like relaxin and progesterone, which loosen tissues
Carrying a big or heavy baby
Having multiple babies at once
Multiple pregnancies, especially close together
Weak abdominal muscles before pregnancy
Incorrect or high-pressure exercises during pregnancy
Excess weight gain
A petite body frame

NOTE: Some of these factors cannot be controlled. But understanding them can help you prevent the condition from worsening.

How Do I Know If I Have Diastasis Recti?

Usually, diastasis recti happens in the third trimester. Many women notice it post-delivery. The signs of diastasis recti include:

A bulge around the belly button
Doming when sitting up or lifting your baby
Lower back pain
Poor posture
Soft or jelly-like feeling in the midline
Difficulty performing daily activities
Pelvic floor problems

NOTE: Not every bulging belly after pregnancy indicates diastasis recti. Hence, it is important to perform a self-check and get a medical evaluation done.

How Can I Check for Diastasis Recti at Home?

You can check for diastasis recti at home with a simple test of a few steps. To check for diastasis recti:

Lie flat on your back with your knees bent
Place one hand at the back of your head
Gently lift your head and shoulders like a small crunch
With your other hand, feel the midline of your abdomen
Check how many fingers fit into the gap

If you observe a gap of two or more finger widths, you may have diastasis recti.

NOTE: It is normal to feel unsure about your measurement during self-check. To get an accurate result, speak to your healthcare provider.

When Should I See a Doctor or Physiotherapist?

You can seek help from a physiotherapist anytime you feel unusual about your bulging belly. You can also see your healthcare provider, who can refer you to a physiotherapist. See a doctor or physiotherapist if you:

Experience pain or long-term weakness
Have a belly bulge that is not going away
Find it difficult to perform daily activities
Don’t know the right exercises
Suspect you may have a hernia

Is Diastasis Recti Treatable?

Most cases of diastasis recti improve with targeted exercises and lifestyle changes. However, without treatment, the gap may stay or worsen. This can especially happen with daily movements that strain the abdomen. With the right care, your core can regain strength and stability.

Healing of diastasis recti depends on factors like:

The size of the gap
Your posture and breathing habits
Your consistency with exercises
How long has it been since delivery

What Are the Safe Treatments for Diastasis Recti?

Most treatments for diastasis recti are simple, gentle, and completely non-invasive. Common options are given below.

Physiotherapy: A physiotherapist trained in postpartum rehabilitation teaches exercises that activate your deep core muscles (like the transverse abdominis).
Correct Breathing Techniques: Learning to breathe properly reduces pressure on the abdomen and supports healing.
Pelvic Floor Strengthening: Both the pelvic floor and core work together. Strengthening one helps the other.
Posture Training: Slouching or leaning forward puts more pressure on the abdominal gap.
Abdominal Support Belts: These can help with posture and comfort. But, they do not “fix” the separation but offer support during recovery.
Surgery: This may be recommended if the gap is persistent and severe, you have severe pain, or a hernia is present.

What Are the Best Exercises to Heal Diastasis Recti?

Safe exercises focus on slow, controlled movements to heal diastasis recti. They help your deep core muscles pull the abdominal wall back together. It is best to seek help from a trained therapist so that you can avoid exercise mistakes that can worsen your problem. Some common exercises for diastasis recti include:

Diaphragmatic breathing
Pelvic tilts
Heel slides
Core bracing
Modified dead bug
Gentle pelvic floor contractions

What Exercises Should I Avoid?

Some exercises can widen the gap by pushing the belly outward. Hence, seeking professional help is the best. If you have diastasis recti, avoid these exercises:

Sit-ups and crunches
High-impact workouts early postpartum
Advanced Pilates moves
Planks or pushups
Movements that cause doming or coning
Double leg lifts

How to Support Healing in Daily Life?

Small habits can make a big difference in the diastasis gap. Some simple habits include:

Staying hydrated
Avoiding sudden twisting movements
Maintaining good posture
Carrying your baby close to your body
Avoiding heavy lifting
Eating a balanced diet to support tissue healing
Strengthening your core gently every day

Diastasis recti after pregnancy is common, but that does not mean you have to live with it forever. With proper awareness, simple changes, and guided exercises, you can heal. If you feel unsure where to begin, a physiotherapist or postpartum specialist can help you start safely. Healing may take time, but with consistent efforts, you can regain your core strength and firmness.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Diastasis Recti After Pregnancy: What It Is, How to Check It, and Safe Ways to Heal

Can Diastasis Recti Heal Without Surgery?
Yes, with proper care and guided exercises, diastasis recti can heal without surgery.
Can Diastasis Recti Affect Future Pregnancies?
You can develop it again in your next pregnancy.This happens because the linea alba may become more stretched and less elastic over time.

Diastasis Recti After Pregnancy: Healing Abdominal Separation

Diastasis recti is a common postpartum condition where abdominal muscles separate. This can lead to core weakness and a bulging belly. However, with the right guided exercises and care, it can be healed. Seek help from a physiotherapist or postpartum specialist.

In this article: